Forming realistic goal re monthly muscle gain

Training Q&A [Moderated]
1

For a fluffy, Male, 203lb, BF30%, age 44, early intermediate powerlifter (Squat e1RM 165kg) who has happily gained 20lbs of muscle in past 12months, might it be reasonable to expect a similar gain of around 20lbs muscle (1.5lbs per month) over the next year, assuming he continues in the determined way he has set out (daily training, lots of 8s, some 5s, monthly 5RM tests and some singles at RPE8).???

just really wondering if 1.5lbs a month seems too optimistic for a somewhat older person like me?

also, if yes, would that also be a reasonable expectation in context of mild 350cal per day deficit? (I’m thinking of aiming for 2500cals per day to be including 200g protein)

ignore if too much (or not nearly enough) nuance!!!

2

How do you know you gained 20lbs of muscle over the last year? I don’t think it’s outside the realm of possibility, but it’s unlikely. I would not expect to be able to do that this year either, as things will slow down AND you probably need to reduce your weight, thus making it more difficult.

Fortunately, 44 isn’t old and doesn’t seem to have any reliable impact on amount of muscle mass gained :slight_smile:

2 Likes
3

20lbs probably is indeed optimistic. Most likely 10-15lbs at best in reality. Looking ahead 10lbs over the next year would be decent enough.
just helpful to check out the digits! Thanks Jordan,