2008 Vs. 2010
83kg Vs. 86kg
From 2008 to 2010 I managed to gain 3kg of stage weight.
I was actually about 87kg in the 2010 shot here, but I was 86kg a couple weeks later, at my final show of the season, where my condition would have been very similar to that in 2008.
I was talking to a client the other day and their goals seemed a little unrealistic.
They want to be 10kg heavier than they currently are and leaner also.
Those goals are not unrealistic for a client whom is new to the gym and eating well, but this person is middle aged, eats a healthy diet and has trained for years... trained poorly, but still, they lift.
He points out certain people at the gym from time to time, generally guys who have trained for years, hold a lot of muscle and maintain a somewhat lean physique and says that he would like to put on some muscle and replicate that look.
Before we entered a muscle gain phase, I forced this client to diet down, so we can start our growing phase from a lean bodyweight. Looking good was a major goal for this client, so if we are going to undertake an extended Period Of Time Eating At A Calorie Suprlus (POTEAACS), then it was important to start as lean as what was comfortably possible, so that we can still look decent throughout the weight gain phase, as we will unfortunately be gaining some fat (ideally as little as possible) alongside the muscle gains.
So was a 10kg in lean body mass, over the next 12 months a realistic goal for this client?
I told this client that I recommend people gain weight, somewhere between 500g-1000g/month, throughout their bulking phase. 500g/month if they are wanting to stay as lean as possible and 1000g/month if they are happy to get a bit soft.
Gaining weight faster than 1000g/month, for an experienced lifter, will only lead to unnecessary fat gain, in my opinion. If you stretch that out to let's say a 12 month muscle gain phase, at 1000g/month, that is a 12kg(26.4lbs) gain in body weight.
If an experienced lifter gains 2-3kg of lean body mass in a 12 month period, that is a fantastic result. *CONTINUED IN COMMENTS*