So I weigh 165. I am 5'10 and I want to put on lean Muscle.
I won't ask when I will see complete results because that will just set me up for disappointment. The only things I want to know are
A.) Will I see any changes by mid October?
B.) What is the best way to put on Lean Muscle?
I have been doing my due diligence and researching ways in how to gain lean mass.
I am just here to clear up a few minor details.
Thanks for your time.
A) Maybe. To be honest, most people approach this from the wrong angle, and progress either much slower than they're able to, or don't progress at all, so if you don't do the right things, then you probably won't see any changes by mid October. If you follow a good plan, however, you'll probably be able to gain 1lb/week, which you MIGHT start to notice visibly in that time. But even at a 1lb/week rate (and any more than that is likely to be fat, so not really worth it), you probably won't really notice anything for 8-12 weeks, unless you're taking progression photos every week.
B) Eat lots and lots of vegetables, animal products in every meal (meat, eggs, dairy), some fruit and some nuts. Eat grains depending on your energy needs beyond that (you might need a lot more calories, so eat a lot of grains, you might not need a lot of calories at all, so only eat a small amount of grains, or omit them entirely). For a 1lb increase in bodyweight (which will hopefully be mostly muscle muscle) per week, you'll need a 500kcal/day calorie surplus (ie eat 500kcal/day more than what you need to maintain current bodyweight). However many total calories you need to achieve that is a variable I can't make any solid statements on, but after training you will most likely need something more than 2,500kcal/day total (with 3-4,000kcal/day being quite common).
Do strength training. Squats, bench press, deadlifts, overhead press, pull ups and rows. Focus on improving all of the above exercises every week. A simple program is this:
A: 3x5 squats, 3x5 bench press, pull ups (work up to 3x8-12 bodyweight pull ups, but you may be starting with various pull up assistance exercises or just 10x1 pull ups or whatever it takes to get you there over time).
B: 3x5 deadlifts, 3x5 overhead press, 3x5 rows.
Do 3-5 warm up sets for each exercise, increasing weight and decreasing reps for each warm up set. An example, with a working set weight of 200lb (just to make the math easy, not to suggest what sort of weight you should or shouldn't be able to lift) you might do 5x45lb (the empty barbell), 3x90lb, 2x135lb, 1x170lb, 3x5x200lb.
Train 3 non-consecutive days per week if possible (eg Mon/Wed/Fri); if not 2 non-consecutive days per week (eg Mon/Thur), and alternate between days A and B every time. Focus on form on all exercises, and when you get all you intended sets and reps with good form, increase the weight on the work sets the next time you do the exercise. Keep this up for as long as possible.
