How much of lean mass can i gain in 6 months(with the right diet and workout plan).i am about 69kg currently height(1.88m)
wacha ujinga. tafuta pesa utanona uanze kukimbia asubuhi.
Sorry, it doesn’t have short timelines. Piga tizi, kula kawaida.
It takes years. >=10
Tembea 5 km kila siku thank me later
As a beginner lifter if you’re disciplined and consistent with your diet and training you will gain about 5-6kgs of mass in that period. There is no such thing as gaining purely lean muscle mass though, your bodyfat also increases with it but if your diet is clean it will be a small amount. Be prepared to eat a ridiculous amount of food and have a restrictive diet. 5-6 meals a day spaced out every 2-3 hours. Lean protein, complex carbs and a bit of healthy fat from something like avocado or olive oil. Forget about sugar, alcohol and processed foods for those 6 months. Do research on meal prepping, macronutrients and such.
Huyo ataweza kweli?
Hehe kazi kwake. Akiwa na bidii ataweza tu. Ama afanye kazi ya mjengo na kusomba maji, after six months he will be ripped.
You have a perfect body thatmany people kill for
If you want to bulk you have to be on a calorie surplus and consume a high protein diet. My advice to you would be use a BMR calculator to find your daily calorie output then bump that number up by 500 or so calories. Make sure you’re consuming at least 1 gram of protein per pound of body mass. Then go to the gym and lift. Focus on compound lifts first and gradually increase the weight. You have to be consistent with your diet and workout regimen and results will come. There isn’t any timeline because people are different but results will show up if you put the work in.
the proper answer seems to be ''it depends"
Question: can body weight exercises also achieve similar results?
Yes they can. Especially if you’re a beginner. Just do squats, lunges, pushups, burpees, mountain climbers and keep the intensity high.
The best exercises for it gives an even bulky body that just looks naturally big unlike weight lifting which tends to give large arms and a small chest or a large upper body with small lower body. But you have to be patient, look at it as a way of life but not a journey from point A to B. Do not overdo since you need to give your muscles time to heal, 2 times a week is enough for a 15 to 30 min excercises. Remember to control your breathing as well as you excercise let it be even, like one deep breath for every 4 push ups.