Continuation of reality-check:
Hear this out: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> Clin J Sport Med. 1995 Oct;5(4):223-8.Related Articles, Links
Fat-free mass index in users and nonusers of anabolic-androgenic steroids.
Kouri EM, Pope HG Jr, Katz DL, Oliva P. Biological Psychiatry Laboratory, McLean Hospital, Belmont, Massachusetts 02178, USA.
We calculated fat-free mass index (FFMI) in a sample of 157 male athletes, comprising 83 users of anabolic-androgenic steroids and 74 nonusers. FFMI is defined by the formula (fat-free body mass in kg) x (height in meters)-2. We then added a slight correction of 6.3 x (1.80 m - height) to normalize these values to the height of a 1.8-m man. The normalized FFMI values of athletes who had not used steroids extended up to a well-defined limit of 25.0. Similarly, a sample of 20 Mr. America winners from the presteroid era (1939-1959), for whom we estimated the normalized FFMI, had a mean FFMI of 25.4. By contrast, the FFMI of many of the steroid users in our sample easily exceeded 25.0, and that of some even exceeded 30. Thus, although these findings must be regarded as preliminary, it appears that FFMI may represent a useful initial measure to screen for possible steroid abuse, especially in athletic, medical, or forensic situations in which individuals may attempt to deny such behavior.
PMID: 7496846 [PubMed - indexed for MEDLINE]</div>
My current stats: 59 [kg]/1,65[m]^2+6,3*(1,8[m]-1,65[m])=22,6
My LBM goal then, working backwards: 25*1,65[m]^2+6,3*(1,8[m]-1,65[m])=69 [kg]
This would mean that my genetic maximum is 69 kg [151,8 lbs] LBM (I'm short - I'll never be a 200 lbs brute...).
If I have 10 %BF at that point, this mean I should weigh 76,67 kg [168,7 lbs] total (of which 7,67 kg [16,87 lbs] being FM).
For sake of argument, I can add an additional 10 kg [22 lbs] of LBM @ a pace of approx. (according to Lyle):
1 kg [2 lbs] a month [9-11,4 kg or 20-25 lbs a year] as a beginner;
0,5 kg [1 lbs] a month [4,5-5,5 kg or 10-12 lbs a year] as an intermediate;
0,25 kg [0,5 lbs] a month [2,3-2,7 kg or 5-6 lbs a year] as an advanced
This means that I shouldn't be able to gain more than roughly 200-250 grams LBM per week.
After a 14-day gain of 1,9 kg this might be approx. 0,5 kg LBM and 1,4 kg fat and non-meat stuff (I feel full all the time).
But it would also mean that I would be able to reach my genetic potential within a year (I consider myself a newbie with only one year of serious training as starting point)! What?! Is that it?!
I have to maintain weight equilibrium on EOD to lose %BF and gain LBM. Else the gains will be primarily fat mass. I do the adjustments mentioned in the previous post (lower kcal intake on off-days (perhaps to 1200 kcals) and edge down a notch on WO days (perhaps 750+ kcals or even +500 kcals).
EDIT: colby and sci gained approx 12-12,5 kg [26-27,5 lbs] in one year (2006) (link here), and that is what the info from Lyle says too.
EDIT 2: Corrected error in formula and subsequent results.
Hear this out: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> Clin J Sport Med. 1995 Oct;5(4):223-8.Related Articles, Links
Fat-free mass index in users and nonusers of anabolic-androgenic steroids.
Kouri EM, Pope HG Jr, Katz DL, Oliva P. Biological Psychiatry Laboratory, McLean Hospital, Belmont, Massachusetts 02178, USA.
We calculated fat-free mass index (FFMI) in a sample of 157 male athletes, comprising 83 users of anabolic-androgenic steroids and 74 nonusers. FFMI is defined by the formula (fat-free body mass in kg) x (height in meters)-2. We then added a slight correction of 6.3 x (1.80 m - height) to normalize these values to the height of a 1.8-m man. The normalized FFMI values of athletes who had not used steroids extended up to a well-defined limit of 25.0. Similarly, a sample of 20 Mr. America winners from the presteroid era (1939-1959), for whom we estimated the normalized FFMI, had a mean FFMI of 25.4. By contrast, the FFMI of many of the steroid users in our sample easily exceeded 25.0, and that of some even exceeded 30. Thus, although these findings must be regarded as preliminary, it appears that FFMI may represent a useful initial measure to screen for possible steroid abuse, especially in athletic, medical, or forensic situations in which individuals may attempt to deny such behavior.
PMID: 7496846 [PubMed - indexed for MEDLINE]</div>
My current stats: 59 [kg]/1,65[m]^2+6,3*(1,8[m]-1,65[m])=22,6
My LBM goal then, working backwards: 25*1,65[m]^2+6,3*(1,8[m]-1,65[m])=69 [kg]
This would mean that my genetic maximum is 69 kg [151,8 lbs] LBM (I'm short - I'll never be a 200 lbs brute...).
If I have 10 %BF at that point, this mean I should weigh 76,67 kg [168,7 lbs] total (of which 7,67 kg [16,87 lbs] being FM).
For sake of argument, I can add an additional 10 kg [22 lbs] of LBM @ a pace of approx. (according to Lyle):
1 kg [2 lbs] a month [9-11,4 kg or 20-25 lbs a year] as a beginner;
0,5 kg [1 lbs] a month [4,5-5,5 kg or 10-12 lbs a year] as an intermediate;
0,25 kg [0,5 lbs] a month [2,3-2,7 kg or 5-6 lbs a year] as an advanced
This means that I shouldn't be able to gain more than roughly 200-250 grams LBM per week.
After a 14-day gain of 1,9 kg this might be approx. 0,5 kg LBM and 1,4 kg fat and non-meat stuff (I feel full all the time).
But it would also mean that I would be able to reach my genetic potential within a year (I consider myself a newbie with only one year of serious training as starting point)! What?! Is that it?!
I have to maintain weight equilibrium on EOD to lose %BF and gain LBM. Else the gains will be primarily fat mass. I do the adjustments mentioned in the previous post (lower kcal intake on off-days (perhaps to 1200 kcals) and edge down a notch on WO days (perhaps 750+ kcals or even +500 kcals).
EDIT: colby and sci gained approx 12-12,5 kg [26-27,5 lbs] in one year (2006) (link here), and that is what the info from Lyle says too.
EDIT 2: Corrected error in formula and subsequent results.
