best diet to gain 20 pounds of muscle


best diet to gain 20 pounds of muscle

what’s going on, guys. sean nalewanyj here, www.seannal.com-www.bodytransformationtruth.comand the question today is how much muscle can you gain naturally and in what timeframe? now, this is actually a very difficult questionto answer, simply because the numbers can vary so much from person to person dependingon a lot of different factors. so keep in mind that any answer that you getfrom anybody on this topic is always just going to be a rough approximation. that said, having an overall ballpark figurein mind will at least give you some accurate expectations, so that number one: you don’tget scammed out of your money by bullshit


supplements or miracle programs or other productsthat give you totally unrealistic ideas of how much muscle you can gain over a specifictimeframe. number two: so that you can set practicalachievable goals and stay on track with your plan, rather than just program hopping fromone plan to the next like so many people do because you were convinced that your programisn’t working that you should be making faster gains. so how much muscle can you gain naturally? again, ballpark figure, but assuming you’reon a properly structured program and you’re following it consistently, guys ranging fromslightly below average genetics to slightly


above average genetics are probably goingto be capable of building somewhere between, and i noticed this is a pretty wide range,but probably somewhere between about twenty to forty pounds of actual lean muscle massnaturally. now your body weight can obviously go up bymore than that because you’ll always gains some body fat while you’re bulking and you’llbe holding on to additional water weights in the process, so it does depend on whatkind of look you’re going for. but in terms of actual lean muscle mass that’sa pretty safe range i would say. so if you have average genetics, then you’llprobably land somewhere in the middle at about thirty pounds of muscle.


slightly below average, maybe around twentypounds. slightly above average maybe around fortypounds. and females can take those numbers and reducethem by about half. again, i know it’s kind of a wide range,but like i said, there’s really no way of say exactly how much muscle any specific personis going to be capable of building. and around thirty pounds, give or take, willprobably cover the majority of the lifting population. and then in addition to that you’re alsogoing to have small percentage of genetic outliers, who’re going to fall on the moreextreme ends of the spectrum.


meaning that you’ll have guys with a particularlypoor muscle building genetics who might only able to gain, say ten pounds of muscle orless, regardless of what they do. unfortunately that is the case for some people. but again, it’s only a very small percentage. and then on the far other side you’re goingto have another very small percentage with exceptionally good muscle building genetics,who might be able to gain upward to, say fifty pounds of muscle. again, this is just an educated guess butit at least gives you some sort of realistic idea to work with.


i’ve seen a lot of other figures thrownaround online and in my opinion a lot of them really overestimate what’s realistic orat the very least they overestimate what’s realistic while staying at a decently leanbody fat percentage. and thirty pounds of muscle is not a smallamount by any means. if you took a guy who was a complete beginnerat a hundred and fifty pounds with an average build, and then you put thirty pounds of puremuscle on his frame, plus a bit of extra fat and a bit of extra water, that’s a lot ofoverall mass for someone to gain. now, how long will it actually take to buildthat muscle? again, just an approximation, but assumingeverything is done on a properly structured


program and you’re consistent with it, youcan probably expect to achieve about fifty percent of your noticeable genetic musclebuilding potential in the first year of training. and it will then slow down by about half forevery year after that. remember that muscle growth is not a linearprocess, and as you build more and more size it’s going to become increasingly harderto make further increases. this is because muscle is metabolically veryexpensive tissue. your body doesn’t want to hold on to a highamount of excess muscle, and so it has a certain genetics limit in place that prevent you fromputting on too much. so the further and further you get away fromyour natural set point, the harder and harder


your body starts pressing on the brakes, toslow that process down. but using that figure, you’d be at aroundfifty percent of your genetics potential after one year, about seventy-five percent aftertwo years, maybe eighty-five to ninety percent after three years. and then after four years and beyond you’dbe pretty close to your natural limit. you’d still be able to make continued gainsfrom there. there are guys training for a decade or moreand they’re still able to make improvements to their physique but the level of diminishingreturn would be so steep at that point that you’d have to train hard for multiple yearswith your nutrition dialed in as well, just


to gain maybe a few extra ponds of actualnew muscle. that’s my answer. i think it’s pretty accurate for most peoplein most situations. as a natural trainee, a realistic expectationwould be anywhere from about twenty to forty pounds of total lean muscle mass dependingon your genetics, with about thirty pounds being the average. and you could build not all but the vast majorityof that muscle over a span of about four years. for some guys it might be three years. for some guys it might be five.


but four years, give or take, is a prettysafe bet. now, what are the factors that are going toinfluence exactly how much muscle you can build and how fast you can build it? there’s a few main things. the first huge one to take into account isof course genetics. regardless of what anyone tells you geneticsdo play a very significant role in any given person rate of muscle growth as well as theirultimate muscle building potential. as well as what that muscle will actuallylooked like from an aesthetic stand point once it built.


in terms of actual muscle growth itself we’vegot things like testosterone levels, growth hormone levels, muscle fiber type, insulinsensitivity, myostatin levels, these are just a few factors of many. and then along with that you have to takeinto account your height, your joint size, your overall bone structure, your muscle shape,your muscle insertions, all of these things will affect how your physique actually looksonce that muscle is gained. for example, fifteen pound of new muscle ona guy who is 5’5’’ with a smaller bone structure, that’s going to appear much differentlythan those same fifteen pounds on a guy who’s 6’4’’ with a lanky frame.


age also comes into play here as well, becauseguys who are in their late teens and twenties are naturally going to build muscle at thefastest rate because their testosterone levels will be in the optimal muscle building range. whereas guys who are in their early teensor who are in the forty to fifty plus age range, they’re going to gain muscle at aslower rate because testosterone levels won’t be as high. experience levels also comes into play likei already touched on, the less experience you are the fasters you’ll make gains andvice versa, and also whether you’re gaining that muscle for the first time or regainingmuscle that you lost.


and that’s because regaining lost musclethat happens a lot faster than building brand new muscle. so if you took a lay off in training, yourrate of growth would be faster. or if you’re someone who was recoveringfrom an illness like an eating disorder, the overall amount of muscle mass that you couldgain from when you start would be a lot higher. and then on top of all of this, the assumptionhere is that you’re natural, because steroids will dramatically alter how much muscle youcan gain. and the assumption is also that you’re followinga proper program and consistently sticking to it, because if your program or your consistencyare subpar then all these figures are obviously


go straight out the window. in then end though, the whole question ofhow much muscle can you build it honestly isn’t something i’d spend too much timegetting hung up on, because you really have no way of knowing from the outset what yourexact muscle building potential will be anyway or how that muscle is going to look on yourframe once its built. so as long you just have rough idea of what’spossible in mind then that’s going to be good enough and it doesn’t have much practicaluse for you beyond that point. so the best thing you can do is just get yourtraining and nutrition dialed in. be consistent.


be patient. and focus on maximizing your individual rateof muscle growth and then see what your genetics have in store for you and just make the mostof your situation depending on your goals. that’s really all there is to it. so, i hope this was helpful, guys. if you want to get a complete step-by-stepplan to help you maximize your genetic muscle building potential in the most efficient waypossible, including fully structured workout plans, meal plans, supplement guides and one-on-onecoaching, then make sure to head over to www.bodytransformationtruth.com and grab my complete body transformation blueprintsystem.


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best diet to gain 20 pounds of muscle,you can also check out my official blog overat www.seannal.com for all of my latest updates. and you can follow me social media here ifyou aren’t already. thanks for watching, guys. and i’ll talk to you again soon.


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