How much muscle gain in year for males?

johnguitarman
johnguitarman Posts: 56 Member
in Fitness and Exercise
I had a question I was wondering if some of you knew the answer to. How much muscle can a male about 40 years old expect to gain a year if following a consistent weekly lifting routine?

I have about 50 more pounds to lose to get to my goal of 200 Lbs and then I want to switch over and start lifting hard and try to pack on as much muscle as I can naturally. Since getting my Bodymedia Fit my calories are now around 2300 a day. 'Im not sure what they will be when I hit my goal but will I be able to increase my calorie count by a few hundred calories over my TDEE that my Bodymedia fit sets and increase muscle mass without adding my fat back on? I dont like to think about having to 'bulk' and add back alot of the weight I would have lost just to lose it again. Hopefully by raising calories to a respectable limit it will enable me to fuel my body to maximize muscle increase.

Any suggestions on gaining mass after I reach my weight loss goal? Thanks!

Replies

  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    From my understanding, it can vary depending on your starting point. People who are start out lifting weights can build a lot of muscle pretty quickly. And it can vary due to genetics and bodyfat composition. Someone who's lean versus someone who's obese may add muscle at different rates, for example.

    But I think a male who's strength training in a progressive program at least 3-4 times a week can build 1 - 2 lbs. of muscle a month, provided that he is eating at a slight calorie surplus (10-15% above maintenance, with the excess calories coming from mostly protein sources). This should keep you lean. You'll build some bodyfat, but it'd be insignificant.

    If I'm oversimplifying or mistaken, I hope someone corrects me. This is based on various books, articles, podcasts, I've listened to in the past year or so.

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