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Bulking - Muscle to Fat ratio + rate of weight gain

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stphnstevey
stphnstevey Posts: 68
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Just wondering what people thought acceptable goals were for bulking in terms of weight gain per week/month/year and ratio of muscle to fat

4lbs/2kg month increase in weight with about 1lbs/0.5kg month of that being muscle?
So a 3:1 fat to muscle ratio?

Seen people quote anywhere from 4:1 to 1:1 ratio

Guess the best test is the mirror test!

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  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
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    I wonder how most people even claim to gain XX muscle over time? You'd have to have a pretty decent body fat caculator?
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
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    Most of the research I have done says that the average male can gain somewhere between 1-2 lbs per month of muscle. This will be less for women, older men, and advanced weightlifters. Maybe more for new lifters and younger people.

    If you want to be really conservative and limit fat gains as much as possible you have to be very strict and accurate with calories. A lot of people find this very hard to do and it can lead to slowing muscle growth.

    1:1 (or about .5-1 per week) is probably ideal for maximizing muscle gain and keeping fat gains relatively low.

    http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

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