Say I want to gain 5 pounds over the next 2 months, how much muscle could be attained and if so how much fat would come along with it
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Thread: Muscle Gain to Fat Gain Ratio
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04-29-2011, 01:27 PM #1
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04-29-2011, 02:04 PM #2
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Depending on diet, genetics and training program, it's possible to gain LBM to fat at a ratio of 2:1 or even 3:1.
That said, the amount of muscle mass that can be developed per month varies. To get a sense of what is a reasonably expectation, please see: http://www.bodyrecomposition.com/mus...potential.html
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04-29-2011, 02:15 PM #3
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04-29-2011, 02:34 PM #4
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04-29-2011, 02:43 PM #5
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You should select the foods you enjoy, not the foods I enjoy.
Actually, that's not exactly true as there's a slight bit more subtlety to it than that. My recommendation is as follows:
The diets contribution to bodyweight and composition are dependent on caloric balance and micro/macronutrient sufficiency rather than on specific food selections.
Compose a diet that has the right number of calories to meet your goals, with said calories derived from at least a sufficient amount of protein (1.0 to 1.5 grams per pound of lean body mass*) and fat (0.45 to 1.0 grams per pound of bodyweight**). Compose the remainder of your calories from your preferred mix of carbs and additional protein and fat.
Select whole foods as much as possible and use supplements only if your diet is deficient and you can't cure said deficiency by altering your intake of whole foods.
Additionally, meal timing and frequency are largely irrelevant, but daily nutrition is highly relevant.
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* If you're unsure about how much LBM you carry, as long as you're not obese, you can safely set protein intake to 1.0 to 1.25 grams per pound of bodyweight.
** If obese, use LBM to calculate fat intake and, if on a cut, you can lower dietary fat intake to as little as 0.35 grams per pound of bodyweight (or LBM, if obese) in the event you do not have the caloric budget for higher fat intake.
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