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View Full Version : How many grams should I aim to gain in a month? 500? 1000? 750?



RaphaelElash
06-26-2018, 06:05 PM
I am 180cm, 23 year old male, And I wish to be ~78kg @ 7%-9% bf.

I am currently weighting 82kg, at about 17% bf.

I would say my genetics in general are a little below average, and I am a mesomorph.

How many grams should I aim to gain in a month, for minimal fat gain and maximal lean muscle gain? 500? 1000? 750?


I've been training almost every day for about 5 years now, Push Pull Legs mostly, and currently, and counted macros all the way. (got an injury that stalled me for about 1.5 years approx)


Thanks :)

dest0
06-27-2018, 12:35 AM
grams of what that you want to gain?

And if you're aiming for 78KGs when you're at 82KGs; why do you want to gain?

I'm all very confused.

Mikeez0
06-27-2018, 01:13 AM
grams of what that you want to gain?

And if you're aiming for 78KGs when you're at 82KGs; why do you want to gain?

I'm all very confused.He is trying to gain weight while losing weight, let him do it.

dest0
06-27-2018, 02:04 AM
He is trying to gain weight while losing weight, let him do it.

Aaah! He's a wizard!

RaphaelElash
06-27-2018, 02:12 AM
grams of what that you want to gain?

And if you're aiming for 78KGs when you're at 82KGs; why do you want to gain?

I'm all very confused.

I'm asking how much weight gain of minimum fat and maximum muscle mass should I aim for in a month of bulking, according to my stats, I hope I was clear.

I wish to gain muscle because if I cut to 7%-9% bf I'll be around 73kg, not 78kg, and I wish to gain the needed weight before I cut.

RaphaelElash
06-27-2018, 02:24 AM
He is trying to gain weight while losing weight, let him do it.

I'm asking how much weight gain of minimum fat and maximum muscle mass should I aim for in a month of bulking, according to my stats, I hope I was clear.

I wish to gain muscle because if I cut to 7%-9% bf I'll be around 73kg, not 78kg, and I wish to gain the needed weight before I cut.

dest0
06-27-2018, 02:43 AM
Ah okay, this makes a little more sense now.

Aim for ~2 lbs extra per month.

PhantomLancer
06-27-2018, 06:41 AM
If you are beginner you can gain more ,if you are intermediate you can gain less,if you are advanced you can gain even less so it depend.

PKollet
06-27-2018, 06:59 AM
I am 180cm, 23 year old male, And I wish to be ~78kg @ 7%-9% bf.

I am currently weighting 82kg, at about 17% bf.

I would say my genetics in general are a little below average, and I am a mesomorph.

How many grams should I aim to gain in a month, for minimal fat gain and maximal lean muscle gain? 500? 1000? 750?


I've been training almost every day for about 5 years now, Push Pull Legs mostly, and currently, and counted macros all the way. (got an injury that stalled me for about 1.5 years approx)


Thanks :)
By doing some quick math, your goal is to: gain around 3KG of lean mass and lose 7KG of fat, if what you stated is true about your ongoing time on the gym, i'd say is really hard for you to lose fat while gaining muscle..
So my approach on this would be to cut to around 10% BF (-500 cal deficit to prevent muscle loss) because otherwise, starting the bulk at 17% would make you look fat. Bulk to your "goal muscle mass" (around 300 cals above maintenance), then cut again to your goal Weight.

Take this with a grain of salt, i am by no means an expert on nutrition, but this just seems like the general consensus on Body fat % and goals imo.