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  1. #1
    Registered User Lizzy3200's Avatar
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    How much muscle gain in a year/month

    I started lifting at 128lb and was skinny b/c i was a long distance runner. Went up to 160lb in a year then cut down to 140lb was was around 15ish %bf. (Dont have an accurate way of measuring) first few months of my training were all wrong. I was prioritizing biceps 🤦‍♂️and i though 70g of protein was enough and a big amount.

    I now am 155 on my second bulk .7lb a week for 21ish weeks. Ive now been training for a total of 90 weeks or 1.7 years.

    Ive just been assuming 1lb per month, so ive added 5-6 lb of muscle. Im just not sure if b/c I was so skinny at the time (10 inch or less biceps) and how my training sucked the first few months if im actually putting on more.
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  2. #2
    Registered User nemLifts's Avatar
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    In your case I feel that going for a 1 lb bulk per month can leave a lot of gains on the table. I'd bump up the surplus for an expected weight gain of 2.5lb per month. Also try for 1g per lb BW protein per day.
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  3. #3
    Han shot first! TolerantLactose's Avatar
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    Since you only have a rough idea of what your bf% is/was, it would be helpful if you had progress pics of before and after each bulk.
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