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Showing posts from November, 2017

7 years on... Real world natural muscle gains

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I've been training consistently for about 8 years now and have made tonnes of mistakes along the way. Mostly it was trying to gain too fast and just getting fat.

I have a naturally small frame and generally weighed about 9 stone my whole adult life - see my early post.

Once I got rid of the fat, I was down to 110 lb (7 stone 12!). Since then, I've gone to the gym more than 1000 times.

I just updated my bodyweight graph, which I've kept since ~2008:


As you can see, it's been a very mixed journey! I let myself get much too fat, hoping that I could build muscle faster that way. I got better as I went along and I think I've got it nailed these last couple of years.
If I take out all the "noise" of the fat periods, and just take my low (lean) points, I get this:

I've gained 20 lb (18%) of my starting (lean) weight in 7 years. 12 lb of that was in the first two years. The last 5 years has been much slower. 
If you're heavier / bigger than me, I expect …