How Much Muscle Can I Put On?

Yes, you can build muscle on a Low Carb Diet (Are dietary carbohydrates required for building muscle?).

Good article for anyone interested in starting an exercise program. Ask The Ripped Dude: ”How Much Muscle Can I Put On Naturally?”

Resources List (from the above article)

Replacing Fat with Muscle

Bayesian Bodybuilding (How can you gain muscle while losing fat & more) cites an interesting study of muscle composition (Am J Clin Nutr. 1982 Jul;36(1):131-42. Biochemical composition of muscle in normal and semistarved human subjects: relevance to anthropometric measurements. Heymsfield SB, Stevens V, Noel R, McManus C, Smith J, Nixon D.). In this paper they dissected dead bodies to determine their body composition. Of particular interest was the Protein composition and water during semi-starvation.

Here’s a calculator for Genetic Muscular Potential (YOUR Drug-Free Muscle and Strength Potential: Part 2). This is useful to know what your current condition is as well as what is possible with the most training possible.

The units are not American (lbs, inches) but are Metric (kg, cm).

I put in my numbers:

  • Height: 5′ 10.5″ = 197 cm
  • Wrist Circumference: 15.24 cm
  • Ankle Circumference: 21.6 cm

Genetic Muscular Potential Results

  • Maximum Lean Body Mass: 79 kg = 174 lbs
  • Bodyweight at Maximum Muscular Potential: 89.8 kg = 198 lbs

The Calculator goes on to tell you how far from goal you are presently. The results came back as:

  • Current body fat percentage: 19.7% (seems too low)
  • Current Lean Body Mass: 66.3 kg = 146 lbs
  • Fat mass I should lose: 5.5 kb = 12 lbs
  • Lean mass I could gain: 12.7 kg = 28 lbs

Those 28 lbs of potential lean mass would be over many years of weightlifting.

 

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