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  1. #1
    Registered User AfricanBrah's Avatar
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    How can I build 2lbs of muscle a month as a beginner?

    I'm 6ft2, 155lbs and I want to gain 2lbs of muscle a month and get abs. Right now I have a completely flat stomach. What should my macros be? caloric surplus? and any recommendations on training?
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  2. #2
    pay the iron price SuffolkPunch's Avatar
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    You won't do both at the same time

    Building muscle as fast as possible usually involves some fat gain. Perhaps eat enough high protein food to gain 1lb a week. But about 50% of this will be fat - so pushing you further away from ab goals. But this is something you have to do if you are serious about ending up with a good physique.

    We either see skinny guys who remain skinny because they are scared of losing abs temporarily. Or we see permabulk guys who have muscle size but no definition due to lack of willingness to diet.

    So for now:
    - calorie surplus of around 300 above TDEE
    - at least 140g of protein and 70g of fat per day
    - program with progressive overload. Use increases in volume (add sets) to keep progress moving.
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    Registered User Heisman2's Avatar
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    Gaintaining Mrpb's Avatar
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    Just make sure to gain 2 pounds per month and read the link that Heisman2 gave.

    Also get on a good program, like Fierce 5 Novice routine.
    Recommended science based fitness & nutrition information:
    Alan Aragon https://alanaragon.com/
    Brad Schoenfeld http://www.lookgreatnaked.com/
    James Krieger https://weightology.net/
    Jorn Trommelen http://www.nutritiontactics.com/
    Eric Helms & Team3DMJ https://3dmusclejourney.com/
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