is 2st/28lbs/12kg in 3 months unrealistic?

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    Feb 13, 2010 1:06 AM GMT
    Hi,
    So ive been working out for the past 4 weeks and i am really enjoying it and hoping to carry on into the summer. Im going to be working at a summer camp from june to august, and due to the shit they serve, its inevitable that i will lose weight!

    Before i started training, i weighed around 140 but now im at 154lbs and so im definately seeing improvements and weight gain. Im drinking 2 protein shakes a day, working out 6 times a week for a hour each (3x at the gym, 3x at home) and am trying to eat as much as possible (chickens, potatoes, pasta).
    Basically, i just want to know whether my original goal of gaining 24lb is unrealistic for the 3 months until june if i carry on with this regime?

    shall i increase my intake in protein? increase calories?

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    Feb 13, 2010 4:45 AM GMT
    Completely realistic. You should be able to gain about 1 to 1.5 pounds a week. The heavier you get the more calories you need to eat....
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    Feb 13, 2010 6:49 AM GMT
    JW, personally I think you are being a bit optimistic about gaining 24 lean lbs of muscle in 3 months. Chucky might disagree with me but if you're doing it natural, I think I would lower my expectations a bit.

    Now I have nothing against anabolics at all, I think they are totally safe when used properly but, to gain 24 lbs of pure muscle in 3 months on just food and protein shakes with your workouts......I'm not going to say impossible, just highly unlikely. I try to set my clients expectations reasonably whether it's weight loss or weight gain.

    I really don't see enough information in your post to discern if you are on the right track or not. You don't say how much food is a lot of food, when are you eating/how are you timing your meals? You work out 6x a week, are they alone or with a workout partner? Are you watching your body composition? You gained 14lbs....how is that distributed? What type of routine are you following when you do workout? How many hours of sleep are you getting each night? All of these are important ingredients when you are talking about gaining LEAN muscle mass, not just weight!
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    Feb 13, 2010 7:20 AM GMT
    Its quite optimistic IMO if you are planning on your gains being lean.

    Protein should be high anyhow, although I wouldn't go over 400g a day.

    The main thing is to keep pushing towards your goals and where you end up is where you end up.

    Good luck.
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    Feb 13, 2010 7:29 AM GMT
    You´re 19, and depending on genes, eating, sensible resting etc you might make it.... at the very least you can act as if you were going to (ie in terms of discipline etc). It will depend on genes, but you are the right age for such things: if you can ever do it then it´s now. You have to be obsessive about eating. It´s very boring.

    BTW remember that proportion is FAR more important than weight. tall people who are not more muscular tend to look stretched, and short people who put on too much look like R2D2. You don´t give your height.
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    Feb 13, 2010 11:38 AM GMT
    Shortnsexystud saidJW, personally I think you are being a bit optimistic about gaining 24 lean lbs of muscle in 3 months. Chucky might disagree with me but if you're doing it natural, I think I would lower my expectations a bit.

    Now I have nothing against anabolics at all, I think they are totally safe when used properly but, to gain 24 lbs of pure muscle in 3 months on just food and protein shakes with your workouts......I'm not going to say impossible, just highly unlikely. I try to set my clients expectations reasonably whether it's weight loss or weight gain.

    I really don't see enough information in your post to discern if you are on the right track or not. You don't say how much food is a lot of food, when are you eating/how are you timing your meals? You work out 6x a week, are they alone or with a workout partner? Are you watching your body composition? You gained 14lbs....how is that distributed? What type of routine are you following when you do workout? How many hours of sleep are you getting each night? All of these are important ingredients when you are talking about gaining LEAN muscle mass, not just weight!


    Hey, thanks for that!
    heres some more stuff to go by:
    im 6ft - im pretty lean, asin i have a very low fat mass and in the past, the only way ive been able to put on weight is working out and eating healthy (opposite to some others lol)

    Regarding food wise - because i work full time (and enjoying my sleep), i dont get to eat first until around 1pm, however, im gonna amke time to get breakfast in (any suggestions on what i can eat to help this? preferrably somerhing quick to make.)

    I sleep on average of 7/8 hours a night.
    So far, its the muscle increase ive noticed has been on many on my legs and some on my arms and torso.

    to be honest, im more hoping to just put on the weight, because while im at camp, i can easily work out in the small gym area they have and swim twice a day for 40 mins in the lake - its jsut i dont wnt to lose any (alot) weight while im there! so i reckon i can tone up while there if i end up just getting abit fatter.

    when im at the gym, i have a partner, however when im at home, i just do it by myself!

    at the moment, i really want to focus on pretty much getting bigger (in turns of muscle) on my biceps, chest, legs and torso so im pretty much doing 5 turns of 12 reps on various machines.

    Thanks again guys!




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    Feb 13, 2010 11:41 AM GMT
    Lostboy saidYou´re 19, and depending on genes, eating, sensible resting etc you might make it.... at the very least you can act as if you were going to (ie in terms of discipline etc). It will depend on genes, but you are the right age for such things: if you can ever do it then it´s now. You have to be obsessive about eating. It´s very boring.

    BTW remember that proportion is FAR more important than weight. tall people who are not more muscular tend to look stretched, and short people who put on too much look like R2D2. You don´t give your height.


    Hi there,
    the last thing you said, i know what you mean. im 6ft so at the moment, im looking a little streched (but its getting better lol) - thats one of the reasons why i want to just gain more weight so that i look in porportion!
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    Feb 13, 2010 9:15 PM GMT
    Oh, and at 19 (I didn't catch that initially), just a a point of clarification.....anabolics should be the LAST thing on your mind. You've got plenty of natural hormones to work with and your body hasn't stopped growing yet so......stick with your natural approach for sure.
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    Feb 13, 2010 9:32 PM GMT
    OK well since you are not looking to be MASSIVE in terms of muscle size, then really blast it out on the days you train with your partner and focus on the body parts you want to emphasize (as heavy weight as you can handle with good form for 10-12 reps), then use the days training alone to go lighter and up the reps a bit for more of an "active recovery" type training.

    Sounds like you have a pretty high metabolism so in terms of cardio I wouldn't worry too much about it or your going to eat into your ability to add muscle. Once you are at camp and doing the more active stuff, that can be your cardio vs. us unfortunate guys that must spend hours a week doing cardio to keep their body fat levels in check, even on a good diet! icon_sad.gif

    While your at camp, train in the 12-15 rep range but don't worry about using enough weight to go to failure. You can maintain your muscle mass while you are more active (and continue to eat enough calories to support your metabolism), then focus on adding more bulk again when camp is over.

    As far as sleep goes, if you are getting 7/8 hours a night and not getting up until 1pm, then you must stay up pretty late. Eating breakfast is definitely a good thing because starting your day on an empty stomach with your metabolism, is not a good thing after coming off the "mini fast" of 7/8 hours sleep.

    Finally, be patient. Rome wasn't build in a day and neither is a lean muscular body. Persistence, healthy eating, heavy weight training, variety, sleep and recuperation time are what will get you there as quickly as possible.
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    Feb 14, 2010 11:43 AM GMT
    Shortnsexystud saidOK well since you are not looking to be MASSIVE in terms of muscle size, then really blast it out on the days you train with your partner and focus on the body parts you want to emphasize (as heavy weight as you can handle with good form for 10-12 reps), then use the days training alone to go lighter and up the reps a bit for more of an "active recovery" type training.

    Sounds like you have a pretty high metabolism so in terms of cardio I wouldn't worry too much about it or your going to eat into your ability to add muscle. Once you are at camp and doing the more active stuff, that can be your cardio vs. us unfortunate guys that must spend hours a week doing cardio to keep their body fat levels in check, even on a good diet! icon_sad.gif

    While your at camp, train in the 12-15 rep range but don't worry about using enough weight to go to failure. You can maintain your muscle mass while you are more active (and continue to eat enough calories to support your metabolism), then focus on adding more bulk again when camp is over.

    As far as sleep goes, if you are getting 7/8 hours a night and not getting up until 1pm, then you must stay up pretty late. Eating breakfast is definitely a good thing because starting your day on an empty stomach with your metabolism, is not a good thing after coming off the "mini fast" of 7/8 hours sleep.

    Finally, be patient. Rome wasn't build in a day and neither is a lean muscular body. Persistence, healthy eating, heavy weight training, variety, sleep and recuperation time are what will get you there as quickly as possible.






    oh no no haha! i wake up at 8am every morning for work. what i mean is that i dont really eat breakfast so i dont end up eating until 1pm! however, ive been waking up reallly hungry the past week or too so im going to start!

    Thanks for all that, really helped alot icon_smile.gif ill keep you posted!
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    May 18, 2010 11:03 PM GMT
    I thought the maximum growth (in average) of muscle per month is about 4-5 lb (and that is just muscle gain, no fat), unless of course you go on steroid then the limit doesn't really apply anymore @@