Here's a loaded question...
I know this question is goofy... but despite the risk of getting blasted, I'm asking anyway.
How many pounds of lean muscle, per month, would be normal for a person in my situation to gain?
I know every person is different and there are an infinite # of variables, but I'm curious what some of the answers would be.
I'm a 36 year old male
275 Bench Press
Currently doing a 5x5
2 hours of medium intensity cardio broken up over the week
GOAL- loose about 50 pounds of fat and gain muscle, strength, power
INTAKE - 3000 LOW CARB CALORIES per day 60pro/35fat/5cho PER FITDAY. (I came up with this by eating 3500 cal/week for 2 months w/ no loss or gains... so I subtracted 500 cal to get 3000) Broken down over 5-6 meals. These #s include 2 whey bcaa shakes
I measure my fatloss by both the US Army tape test and by the scale. Some weeks, I don't loose any weight, but loose an inch here or there. Some weeks, I loose a pound or 2, but don't loose inches. Other weeks I don't loose weight or inches, and I'm fine with that because I want to minimize catabolization, however;
on the weeks I don't loose weight or inches, it would be very motivating to be able to say to myself: "OK, this week I gained ___ pounds of lean muscle."
Anyway... your patience with a noobie is appreciated. :weights:
At least a pound per month. Your squat is weak, which means you have a lot of room for growth.
good to know...
Personally, I would say it doesn't really matter. One month you might gain a pound, others you might gain more or less or none. You might be able to predict total mass gains, but its especially hard to predict how much lean muscle your going to gain.
The really important part is that you are continually progressing towards your goal. Keep moving forward and let the chips fall where they may.
I wouldn't say his squat is weak. Its just not in proportion to his bench.
Do you deadlift?
Squat looks fine to me, as does his bench. if you keep those numbers where they are, and drop bodyfat as per your plan you will be looking good.
IW - do you have set proportions for bench/squat/dead that you compare against?
Well I usually go by something like the 3,4,5.
My lifts are:
Squat: 285lbs A2G, 300lbs parallel box
Maybe I'm out to lunch. If anything I would say my squat is low compared to my DL or the other way around.
I only really asked because you always here people say things like this. Your squat should be more if your bench is X, or whatever. I think a lot of people look at these number and say oh his squat is low compared to his bench, he doesn't train legs enough, or correctly. But thats not necessarily true.
A few years ago I had a 5rm of 315 on bench, and a 5rm of 295 for squats. I heard the same type of things from people on many boards. But my recovery from a ME bench day, was so much faster then an ME squat day it was ridiculous. I was able to add weight to the bar on bench more quickly just because of this.
Dont get me wrong, if a guy has a huge bench, and a sub 200lb squat, there is something wrong. But a 300lb squat is something most people have to work very hard to get to.
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