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Though I could never put on 20 lb of it, I am in the same age range as you and also trying to put on some more muscle.
Make sure your protein and carb intake is adequate. Make sure you life heavy. And make sure you are not doing too much cardio! You need to have a caloric surplus to gain weight, and eating clean and lifting weights will hopefully help turn that surplus into muscle as opposed to fat.
With a rigorous workout routine, rest, and the right diet you can optimistically gain about one pound of pure muscle tissue per month give or take a few pounds by the end of a full year. So count on anywhere from 12 - 20 pounds of actual muscle weight over 12 months.
I was thinking of putting on a few extra pounds of muscle mass. Maybe 15 or 20 pounds.
Do you think 36 is a bit old to be trying to gain weight?
Ron
Nop 36 is not too old, if your're willing to put the hardwork in anything is possible, are you looking at a period of time you are wanting to acheive the 15 or 20 pounds?
Ron, heres something for ya, my father and I started working out regularly about 10 years ago so he was about 45 and i was 13. By the time I was 18 I was benching over 315lbs, squating 545lbs, deadlifting 550lbs, cleaning about 275 and my dad at 50 was keeping up with me. He was within 50lbs of every lift that i was doing. Im 6'3 275lbs 14%bf and he is 6'1 about 235-240 at 15% bf. Its never too late to start and if you are taking the right supplements, protein, creatine, vitamins, etc... you really should not have that hard of time putting on 20lbs of muscle but if you go 10-15lbs it might be a little more viable to do and you would still look as good as what you are now. If you wanna give off like you did gain 20+lbs do a huge cuting phase and it will look like you gained 20+lbs. Good luck
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