Muscle gain per year.

<div>
(colby2152 @ Jan. 16 2007,20:29)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(bluejacket @ Jan. 16 2007,15:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">colby,

what where your numbers? what wgt and % did you start out at and the same for what you finished?</div>
June 2005
Weight: 170
BF%: 14.5
LBM: 145

June 2006
Weight: 196
BF%: 12
LBM: 172.5

and if you were interested...

January 2007
Weight: 235
BF% 16
LBM: 197.4

I know, it seems crazy... but until the recent post-surgery fat gain, I have gained muscle fairly steady while staying trim</div>
Great job! How tall are you? I am 6'2&quot; and hit 220lbs @ 16% last thanksgiving (cutting again now).

Do you have any pics of what 235 looks like at 16% bf?
 
<div>
(Totentanz @ Jan. 16 2007,22:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You're right, of course.  It is a pretty big deal, I kind of downplayed it a bit...  You really do have to have your training and diet dialed in just right to get those kind of results in your first year...  though to be honest, I've heard of lifters who were doing it all wrong and getting crap results for years, and when they finally figured out that you have to eat enough and train intelligently they had results that were similar for a while.</div>
thats what im trying say.

if you could take the knowledge gained from a few yrs of lifting couple that with a solid, sensible diet plan and apply it to a motivated brand new lifter i think you could see some serious gains (proportional to starting &quot;size&quot;) for a while.
 
I am 6'2&quot; as well with no pictures since the summer (sorry.) From June 05 to February 06, I was on a slow bulk - thanks O&amp;G! Spring of 06, I went on a bulk, and then cut in the summer. This past fall started off as a slow cut, and then went into an unforseen bulk - hence post-surgery gain of fat. I am going into a cut right now as soon as I start lifting again - I've been sick for the past month (it's been hellish since the appendectomy.) Once I get down to at least 12% bodyfat, I want to go back to a slow bulk.
 
I started in may 2006. I was probably around 178-180 lb.s. 8 months now and I am 197 lb.s with roughly same bodyfat. I have done one cut during that time. I would guess that I have put on about 14-15 lb.s of LBM so far. I think I can easily make that a 20 lb.s lbm gain by 2007, maybe more.
 
<div>
(Avi1985 @ Jan. 19 2007,21:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Colby, what is the flag under you Nickname?</div>
Flag of Pittsburgh, Pennsylvania in the USA

Sci, gaining 17 lbs over 8 months is equivalent to gaining 26 over a year, so you are with me! Great job bud!
 
when i started training back in December 2005 i was 49 kg (107 pounds) and 7.5%Bf. Over 14 months to the present, im 61kg (132 pounds) and 8% BF. so thats a gain of 26.5 pounds in 14 months with minimal fat gain.
 
Wow, great results some have had here!
I Started training at the age of 17 weighing 59 kg (length 172 cm).
At 19 I wieghed 62 (same bf i guess) and started my military service.
7½ months later i wieghed 75 kg, but I guess i gained some amount of fat as well. I went down to 72 kg in a couple of months to about my previous bf.
From the age of 20 to 23 somewhere I went up to 77 steady and slowly and then I learned a lot of things about training and more importantly eating.
I did my first bulk and went from 77 to 81 in 2 months and became a LOT stronger and also bigger.
Then after that I continued to gain weight but at a slower pace, maybe 2-3 kg in 6 months. And then I bulked again with HST from 83 to 88.8 kg in 2 months and got visibly fatter.
tounge.gif

Now i have been dieting since 2nd of january and weighing 83 kgs (at 173 cm) I think I havent looked this lean since I was ten (had abs back then, they are coming back now soon).
So thats for me, an average of very roughly 20 kgs of lean mass over 8 years or almost 3 kg (6 pounds) per year. Im sure I could have done a lot better the first years though.

(I know that 59 kg at X% bf has less fat mass than 79 kg at X% bf, but since i look leaner at 83 than at 59 I think I have at least gained 20 kgs of lbm)
 
In my first year (2006) of proper training I managed to gain roughly 16kg within 12 months of training. I gained about 8kg of that within the first 3 months. During that period I had about 1.5 months off in the summer whilst I travelled, and I had actually put on muscle whilst travelling (about 2kg). In that time period I went to the gym twice. Maybe I'm just fortunate that eating lots puts muscle on me? I have a low BF%, and used to consider myself a hard gainer... but it was actually the training principles and diet that were wrong. It has been clean bulking too, I've not had the need to do any cutting. I did leave out cardio for a period of time, which in hindsight was not such a great idea, I should have just eaten more rather than let my aerobic fitness begin to fall. However, most of the weight goes on my legs and butt which grow at a ridiculous pace, so it's my upper body that struggles the most. Oh should also note that my gains were all mostly made with strength goals.

I have unfortunately lost 6kg of that gained weight at the beginning of this year. So now I'm going to see how HST works out for me.
 
<div>
(colby2152 @ Jan. 16 2007,20:29)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(bluejacket @ Jan. 16 2007,15:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">colby,

what where your numbers? what wgt and % did you start out at and the same for what you finished?</div>
June 2005
Weight: 170
BF%: 14.5
LBM: 145

June 2006
Weight: 196
BF%: 12
LBM: 172.5

and if you were interested...

January 2007
Weight: 235
BF% 16
LBM: 197.4

I know, it seems crazy... but until the recent post-surgery fat gain, I have gained muscle fairly steady while staying trim</div>
January 2008
Weight: 243
BF%: 14.4
LBM: 208

Gains are slowing down of course, but post-surgery fat gain was high, and a major cut has been going on. Still +11 lbs LBM in one year is solid.
 
<div>
(colby2152 @ Mar. 17 2008,09:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Gains are slowing down of course, but post-surgery fat gain was high,</div>
Yup, I hear you! That kind of cut is occasionally necessary, but it surely doesn't help our hypertrophy progress.

Way back when, the slicing and dicing the surgeon did on my shoulder knocked me out for nearly six months, and left me pear-shaped...
 
In case anyone was interested... here are the measurements at the first of each month since February 1st, 2005.

DATE - WEIGHT (lbs) - BF% - LBM - FAT
2/1/2005 215 0.21 169.85 45.15
3/1/2005 205 0.19 166.05 38.95
4/1/2005 195 0.17 161.85 33.15
5/1/2005 190 0.15 161.50 28.50
6/1/2005 185 0.145 158.18 26.83
7/1/2005 181 0.14 155.66 25.34
8/1/2005 186 0.1353 160.83 25.17
9/1/2005 189 0.1308 164.28 24.72
10/1/2005 193 0.1315 167.62 25.38
11/1/2005 196 0.1301 170.50 25.50
12/1/2005 200 0.1274 174.52 25.48
1/1/2006 207 0.1317 179.74 27.26
2/1/2006 206 0.126 180.26 25.99
3/1/2006 204 0.1245 178.60 25.40
4/1/2006 206 0.123 180.66 25.34
5/1/2006 208 0.121 182.83 25.17
6/1/2006 206 0.119 181.49 24.51
7/1/2006 204 0.114 180.74 23.26
8/1/2006 208 0.117 183.66 24.34
9/1/2006 212 0.1221 186.11 25.89
10/1/2006 215 0.1311 186.81 28.19
11/1/2006 222 0.1478 189.19 32.81
12/1/2006 228 0.1633 190.77 37.23
1/1/2007 235 0.1811 192.44 42.56
2/1/2007 233 0.179 191.29 41.71
3/1/2007 236 0.1751 194.68 41.32
4/1/2007 238 0.1737 196.66 41.34
5/1/2007 243 0.1711 201.42 41.58
6/1/2007 249 0.169 206.92 42.08
7/1/2007 246 0.1621 206.12 39.88
8/1/2007 245 0.1584 206.19 38.81
9/1/2007 241 0.1533 204.05 36.95
10/1/2007 240 0.1522 203.47 36.53
11/1/2007 241 0.1471 205.68 35.47
12/1/2007 240 0.1424 205.82 34.18
1/1/2008 243 0.144 208.01 34.99
2/1/2008 240 0.135 207.60 32.40
3/1/2008 237 0.1302 206.14 30.86
 
<div>
(bluejacket @ Mar. 17 2008,12:49)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">who does your measurements?</div>
Personally done, so of course there is room for error, but it has given me a good log of my progress.
 
Pardone my asking, what did you do during the first part of 2005 when you lost both LBM and fat? Working out with to few calories total? What LBM you lost in 6 months you re-gained in 4 w/o the fat. You did slow bulk then, right? (my memory is kind of defunct sometimes).  
laugh.gif
 
<div>
(nkl @ Mar. 17 2008,15:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Pardone my asking, what did you do during the first part of 2005 when you lost both LBM and fat? Working out with to few calories total? What LBM you lost in 6 months you re-gained in 4 w/o the fat. You did slow bulk then, right? (my memory is kind of defunct sometimes).
laugh.gif
</div>
Spring 05 was a lot of lifting followed up by long cardio (5 miles at a time) with post-WO protein not until I got home hence the rapid loss of weight and LBM.

I have been an HST'er since Summer 05 where muscle memory is to blame for the rapid gain of LBM. I was slow bulking at that time as well.
 
<div>
(colby2152 @ Mar. 17 2008,22:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(nkl @ Mar. 17 2008,15:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Pardone my asking, what did you do during the first part of 2005 when you lost both LBM and fat? Working out with to few calories total? What LBM you lost in 6 months you re-gained in 4 w/o the fat. You did slow bulk then, right? (my memory is kind of defunct sometimes).  
laugh.gif
</div>
Spring 05 was a lot of lifting followed up by long cardio (5 miles at a time) with post-WO protein not until I got home hence the rapid loss of weight and LBM.

I have been an HST'er since Summer 05 where muscle memory is to blame for the rapid gain of LBM.  I was slow bulking at that time as well.</div>
Am I to understand you lost LBM and weight only because the catabolism during the time between the hard workout and your post-WO protein, not calories? That sounds a lot.  
rock.gif

What did you change when going onto HST then? Cut out cardio? Post-WO protein directly after WO?
 
<div>
(nkl @ Mar. 17 2008,21:22)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Am I to understand you lost LBM and weight only because the catabolism during the time between the hard workout and your post-WO protein, not calories? That sounds a lot.
rock.gif

What did you change when going onto HST then? Cut out cardio? Post-WO protein directly after WO?</div>
I was not counting calories and therefore was cutting way too many out of my diet. That combined with the lack of post-WO nutrition resulted in muscle loss.

Besides the WO, I changed my caloric intake with HST. I started counting calories. I then realized the significance of protein around the WO.
 
Yeah, I know how easy it is to forget to eat enough. Once you have become accustomed to eat that's another thing. Well, it looks like it has turned out well for you these years on HST.

Do you think you will manage to get to 10% bf before the deadline (wasn't it wedding-bells that was supposed to chime, or?)? Hm, a dual-question (two-in-one).
 
<div>
(nkl @ Mar. 18 2008,18:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Yeah, I know how easy it is to forget to eat enough. Once you have become accustomed to eat that's another thing. Well, it looks like it has turned out well for you these years on HST.

Do you think you will manage to get to 10% bf before the deadline (wasn't it wedding-bells that was supposed to chime, or?)? Hm, a dual-question (two-in-one).</div>
I may not reach 10%, but my cutting will accelerate due to some extra time (I hope) in two weeks. It depends how true my measurements are currently. Since I adopted an IF approach to eating, fat and weight have been dropping much more than before, so it's a coin toss. Oh yeah, it is my wedding date that I would like to reach 10% by!
 
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