Reasonable, Noticeable Gains
MisterDubs303
Posts: 1,216 Member
It's a given that everyone is different, there are many factors to consider, etc. BUT...
If a relative newbie to lifting did everything right, what kind of gains could they expect to see over certain time periods?
Alternatively, what was your experience in terms of noticing gains in strength, visual differences in your physique, etc.?
How long between skinny-fat, or fat-fat to become just noticeably built (not cut or ripped)?
The question(s) is intentionally vague. We all know there are so many factors to consider, so don't get too caught up on that part, just toss in your experience or opinion.
I will post a similar question regarding my specific set of conditions later.
If a relative newbie to lifting did everything right, what kind of gains could they expect to see over certain time periods?
Alternatively, what was your experience in terms of noticing gains in strength, visual differences in your physique, etc.?
How long between skinny-fat, or fat-fat to become just noticeably built (not cut or ripped)?
The question(s) is intentionally vague. We all know there are so many factors to consider, so don't get too caught up on that part, just toss in your experience or opinion.
I will post a similar question regarding my specific set of conditions later.
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I've been monitoring my Lean mass and BF% for about a year now. I've lost ~25 pounds of fat and gained ~11 pounds of muscle per Podpod results. Some of that time I was eating around maintenance, but this last quarter I was on a 500-750 calorie per day deficit and put on 5 pounds of lean mass.
Some of it is genetics as I've always been able to add muscle easier than most people, but I think I have my nutrition pretty dialed in as well. I've also been lifting for a while now. I expect to see my gains to trail off soon because I think I've been getting newbie gains. However, I think most males with proper nutrition and lifting routine can add a pound month or maybe two for newbies.0 -
These are great questions. I'm curious to see answers.
Just sharing my own experience, I was skinny fat 1 year ago, 200lbs at 5'11" and 39" around the navel.
I decided to do a recomp but I didn't have a good handle on my maintenance. I winged it and guessed pretty accurately. First thing I noticed was lean mass increase and it started to really become noticable at about 8 weeks of training. Scale weight went from 200 to about 196 but I also went from sedentary and horrible diet to active and "reasonable" intake.
Arms blew up pretty fast, nothing noticeable in my midsection but since I could see gains and my scale weight dropped, I assumed I was losing fat, I was just too fat to see it.
I think that (generalizing of course) most skinny fat people would do well by staying at a very moderate and non-agressive intake, regardless of cutting or bulking.
I'm sort of rambling here but I also think that skinny-fat people have a few slight advantages: I think in lots of cases they could just pick a strategy and go with it, and in 8-12 weeks they'll see positive changes, which is great for motivating.
When an obese person lifts, I would assume (again, I'm speculating) that the changes may not be as noticeable.
Back to my personal experience, after about 16 weeks my progress slowed down.
Lastly, and this is a critical piece that really could negate my experiences as they pertain to this thread: I used to lift about 11-12 years ago. I'm in far better shape now than I was then, but I think muscle memory definitely contributed to my having fast progress. I would expect a brand new lifter to also have some advantage in this regard as well....
Really curious to read peoples thoughts on the OP's questions.0 -
I've been monitoring my Lean mass and BF% for about a year now. I've lost ~25 pounds of fat and gained ~11 pounds of muscle per Podpod results. Some of that time I was eating around maintenance, but this last quarter I was on a 500-750 calorie per day deficit and put on 5 pounds of lean mass.
Some of it is genetics as I've always been able to add muscle easier than most people, but I think I have my nutrition pretty dialed in as well. I've also been lifting for a while now. I expect to see my gains to trail off soon because I think I've been getting newbie gains. However, I think most males with proper nutrition and lifting routine can add a pound month or maybe two for newbies.
Good post. Do you mind me asking your stats when you started? H/W?0 -
I started lifting 4 months ago and have tracked my body comp over the that time. While on about a 500 calorie a day deficit I have been consistently gaining a 2 lbs of lean mass a month. It would not shock me if over the next 4 months that rate were to decrease.
Just last night the gym staff even came up to me and asked how much I have lost since I started there because my face is much leaner (total body weight, I am down about 25 lbs.).
I still want to lose another 56 lbs. at least.
Things I noticed relatively quickly over 8 to 12 weeks was: calves actually appeared (shape became more defined), actual separation appeared between the shoulders and arms, a chest flex was actually visibly noticeable, the foreams firmed up with separation appearing during a flex, the hands and wrist actually exhibiting vascularity.
At 5'7" my cw is 256 lbs. and my bf is 32% at this point. On Sept 18, I was 267 lbs and my bf was 37.5 %.0 -
I've been monitoring my Lean mass and BF% for about a year now. I've lost ~25 pounds of fat and gained ~11 pounds of muscle per Podpod results. Some of that time I was eating around maintenance, but this last quarter I was on a 500-750 calorie per day deficit and put on 5 pounds of lean mass.
Some of it is genetics as I've always been able to add muscle easier than most people, but I think I have my nutrition pretty dialed in as well. I've also been lifting for a while now. I expect to see my gains to trail off soon because I think I've been getting newbie gains. However, I think most males with proper nutrition and lifting routine can add a pound month or maybe two for newbies.
Good post. Do you mind me asking your stats when you started? H/W?
I'm 5'6" tall and started at 247 or so and ~43% BF.
Now I'm about 220 ~31%.0 -
^ Nice, great progress.0
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pics are easier for me.
Was this
then lost a heap of weight/muscle. Did some bodyweight exercises for about 6 months. 72kg here
Started lifting heavy compounds. 2 years later. 77kg here
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Solid progress Chris!
OP, I've read in several articles, when first beginning strength training one can gain about 2 lbs of muscle per month with proper diet and training and rest. Obviously as time goes by, you'll slow down to about .5 lb muscle gain per month.0 -
I think you'll notice some gains after 2-3 months when first starting out.
Depends on how well you know your body.
I'll see small differences in different body parts every month depending on what I'm doing with my diet.0 -
So...
@Sidesteal: Your profile pic vs. claim to have been "skinny-fat" is what inspired the questions to begin with.
@Chrisdavey: I take it you promote lifting heavy and compounds. Who could argue with that? I'm impressed.
@ilovedeadlifts: How long did it take you to work up to the weight lifted in your profile pic?
Thanks for the responses, guys. I'll look forward to reading more, and as I mentioned at the top, I'll post something a little more specific to me and my current workouts a little later in another post. I would appreciate all the feedback I can get.0 -
definitely do
Get the form down. Throw the ego out the door and start on low weights. Be consistent & have a plan. Up the weight by a small increment each time you reach goal sets & reps.
I also still do other non lifting stuff. Pullups, sprints, Muay Thai etc. I still want to be fit & have good mobility not just be able to lift heavy stuff
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ilovedeadlifts: you must not be very heavy at the moment? or not very tall?
good numbers on your squat and deadlift mate. your DL and bench numbers tel me your about 190lbs? 5'10?0 -
So...
@Sidesteal: Your profile pic vs. claim to have been "skinny-fat" is what inspired the questions to begin with.
Not sure if you can access my blog from my profile or not, but I "sort of" have a before pic in there. It was about 5 weeks or so after I started lifting. I'll see if I can find it. Definitely made some progress before this photo was taken but it's the closest thing I have to a before pic.
EDIT: http://www.myfitnesspal.com/blog/Sidesteal
Scroll down to bottom.0 -
ilovedeadlifts: you must not be very heavy at the moment? or not very tall?
good numbers on your squat and deadlift mate. your DL and bench numbers tel me your about 190lbs? 5'10?
You may have guessed right but I really don't think you can judge weight or height by lifts.
I know people that are much smaller than him that lift more and some guys that are lot bigger and don't lift as much as he does.0 -
ilovedeadlifts: you must not be very heavy at the moment? or not very tall?
good numbers on your squat and deadlift mate. your DL and bench numbers tel me your about 190lbs? 5'10?
I'm 5'7" 170. Manlet pretty much hahaha.0 -
It's a mixed answer. I've only been deadlifting since late July.
But without having a decent base from training hard for the last year or so, I probably wouldn't have lifted that much.
It's only 300 or 320 in the pic, so it's totally do-able after a few months of hard work.0 -
ilovedeadlifts: you must not be very heavy at the moment? or not very tall?
good numbers on your squat and deadlift mate. your DL and bench numbers tel me your about 190lbs? 5'10?
I'm 5'7" 170. Manlet pretty much hahaha.
5'6" Manlet here.0 -
5'6" Manlet here.
feelsgoodman.
Everyone hates on manlets. But we can look absolutely jacked with 16 inch arms 0 -
5'6" Manlet here.
feelsgoodman.
Everyone hates on manlets. But we can look absolutely jacked with 16 inch arms
Yup, mine are 15.5 and look pretty big when I go sleeveless. 5 pounds of muscle looks lik 15, 5 pounds of fat looks like 15. Not only that, but because I'm barrel chested I only need to move the bar about 8 inches to complete a rep on the bench. :laugh:0 -
Yup, mine are 15.5 and look pretty big when I go sleeveless. 5 pounds of muscle looks lik 15, 5 pounds of fat looks like 15. Not only that, but because I'm barrel chested I only need to move the bar about 8 inches to complete a rep on the bench. :laugh:
lucky. I dont have a chest so I still have a decent ROM with bench.0 -
It took me roughly two years from the picture on the right to the one on the left:
Six months later:
That's my timeline so far. I'm 5' 9" and 155. I have a Bod Pod appointment in a week and a half, but at last check, I was at 27% but that was a year ago. I won't bother telling you how I got there, since you've already gotten loads of great advice. Good luck to you!
Edited to fix those giant *kitten* pix. Pain in the glutes...no wonder I don't post pictures! Enjoy the toilet in the background.0 -
ctgreen531: awesome progress! You look great.0
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ctgreen531: awesome progress! You look great.
Thanks. Still working on it!0 -
ctgreen531: awesome progress! You look great.
THIS!! Great job! I'm definitely staring at your legs. Quads look great.
EDIT: How did that kid get so tall in two years?
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ctgreen531: awesome progress! You look great.
THIS!! Great job! I'm definitely staring at your legs. Quads look great.
EDIT: How did that kid get so tall in two years?
Ha! Breastfed, I guess! :laugh: What you don't see in the first pic is my (then) 10 month old. I highly recommend back-to-back pregnancies for building up the lower body. I hope you gents are taking notes?
Thank you. 0 -
ctgreen531: awesome progress! You look great.
THIS!! Great job! I'm definitely staring at your legs. Quads look great.
EDIT: How did that kid get so tall in two years?
Ha! Breastfed, I guess! :laugh: What you don't see in the first pic is my (then) 10 month old. I highly recommend back-to-back pregnancies for building up the lower body. I hope you gents are taking notes?
Thank you.
Hey! I had three in less than 5 years and don't have that nice of legs! I want my money back on that plan....
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ctgreen531: awesome progress! You look great.
THIS!! Great job! I'm definitely staring at your legs. Quads look great.
EDIT: How did that kid get so tall in two years?
Ha! Breastfed, I guess! :laugh: What you don't see in the first pic is my (then) 10 month old. I highly recommend back-to-back pregnancies for building up the lower body. I hope you gents are taking notes?
Thank you.
Hey! I had three in less than 5 years and don't have that nice of legs! I want my money back on that plan....
Shh! Play along! I almost had them considering it...0 -
@Ctgreen531: Congratulations! Great transformation!0
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@Ctgreen531: Congratulations! Great transformation!
Thanks, but I honestly only consider that a new "before" picture.
:-)
So, back to your original question...surely some other people can weigh in? Or are you ready to pose Part 2 of your question?0 -
First of all, thank you so much for responding to the original thread. I appreciate your feedback and comments, as well as those of you who shared your progress.
I lifted for 7 weeks in November and December, and was actually amazed at the changes I saw. I'm not sure I expected that. My plan was to develop a new plan for the beginning of the year, but I didn't get it done in time, and instead of continuing with what I had, I stalled out without a new plan for a few weeks.
I've gone ahead and posted Part II, but I put it in the MFP Strength Training group, which is where I tend to spend a little more time. I'd still love to read your comments over there. Here's the link:
http://www.myfitnesspal.com/topics/show/464221-reasonable-noticeable-gains-part-ii0
This discussion has been closed.