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21.04.2012

Muscle weight gain rate, how to trim belly fat naturally - Try Out

Author: admin
The following digs deeper into this question of maximum muscle potential for men and offers some equations you can use to estimate how much muscle you can gain naturally.
NOTE: All the formulas to arrive at your maximum muscle potential in this article are based on natural male bodybuilders who are extremely dedicated individuals and have lifted for oftentimes 10+ years. The bell curve can be applied to body type to arrive at what percentage of people will experience average, above average, or below average muscle mass development. In order to figure out your total weight, just figure out how much fat you want to have on your body given your maximum LBM.
Casey Butt is a natural bodybuilder who came up with a formula for calculating muscle potential based on height, wrist size, and ankle size. At the end of the day, I wouldn’t worry too much about your genetic muscle potential, just focus on training hard, eating more calories than you burn with ample protein, and see how the chips fall. Almost every guy wants to weigh over 200 lbs and have low bodyfat but for the majority of people not using Steriods etc, this is not going to happen.
There was an article in live strong about height to weight saying that going past a weight for a specific height becomes unhealthy and someone asked what if that weight were muscle ie Max weight for 5 ‘ 10 is 175 does that mean a guy who is 250 with muscle at that height is unhealthy.
During this period of tracking your normal caloric intake, I would also keep an eye on what is happening to your body weight.
When gaining weight, a combination of fat and lean mass will be gained; however, the goal will be to minimize fat gain by slowly gaining weight at an appropriate rate. General guidelines on appropriate rates of gain have been proposed by a number of individuals.


During a caloric deficit, both fat and lean mass are lost [4, 5]; however, the goal is to lose body weight an appropriate rate to minimize muscle loss. The rate at which muscle mass can be gained differs between individuals based upon a number of factors such as: training experience, age, gender, and genetics. During a fat loss stage, shoot for a rate of weight loss of no more than 1% of body weight per week.
Gaining muscle and losing fat is hard enough without the confusion of trying to ingest the right formula of post-training foods and supplements. I would recommend taking your weight first thing in the morning at the beginning and end of a 7-10 day tracking period while eating normally so that you are able to compare your weight under the same conditions. The appropriate rate of gain may differ from individual to individual and depend on factors such as training status, age, gender, genetics, and others.
Studies investigating rate of weight loss on body composition and strength have found that dieting at faster rates resulted in a greater reduction in muscle mass, strength, and anabolic hormones [6, 7].
I generally recommend weighing in first thing in the morning when tracking progress and looking at trends and averages over time rather than any individual daily weigh-in.
I intend to cut my body fat ultimately to maybe 9-10% however I’d like to add maybe 7-10lb of lean muscle which I know will be no mean feat.
Maybe you want to add muscle, maybe you want to lose fat, maybe you want to gain strength, or maybe you have some other fitness-related goal. This will give you an idea of how your weight is affected by eating at this caloric intake.


As we discussed previously, significantly increasing muscle mass and reducing body fat is not likely to occur at the same time in someone who is trained and natural. An individual who is at the earlier stages of a training career has an ability to gain muscle at a faster rate than someone who has been training for a number of years. In addition, males can add muscle mass at a greater rate than females of a similar training status (Figure 1). If you find you are gaining or losing too quickly or slowly, it will be important to make adjustments.
Often times, when individuals reach a plateau they make much larger adjustments than needed, particularly when the goal is weight loss. This is also supported by research showing that caloric intake may be underestimated by as much as 47 percent in individuals trying to lose weight [3]. In addition, I would recommend that women stick to around roughly half of this rate because the rate at which they can add muscle is lower than men.



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