Training and nutrition advice
I want lots of muscle. I used to be super skinny as a teenager and through most of my 20s, and I hated it. I'm bigger now, but how big can I actually get? How big can YOU get?
Dr. Casey Butt... yes, his last name really is Butt... did an extensive study on this. His book, "Your Muscular Potential" covers 6 years of research on drug free (natural) bodybuilders to get a really good idea on what someone can expect to achieve.
I learned about this from Steve Shaw from Massive Iron. Steve takes what is taught in Dr. Butt's book (so glad I got to type that out) and gives a fairly simple way of determining what your potential for muscle building can be.
Steve talks about your lean body mass potential (LBM) which is everything EXCEPT your fat. This includes muscle, bone, skin, etc.
Someone who is 5'10" has the potential to reach 178-180 lbs. of LBM. This does NOT include ANY BODY FAT. Remember, lean body mass excludes ALL FAT.
So, if you're 5'10" with 180 lbs. of LBM and are at 10% body fat, you would weigh 200 lbs.
It's important to keep in mind that these are averages. There can and will be genetic outliers that could add or subtract a pound or two from this example.
To take this further, for every inch taller than 5'10" you add 4-5 lbs. For every inch shorter, subtract 4-5 lbs. Here are some examples:
Now, it's time to let the Big Hairy Ugly Dude take it from here. Enjoy!
If you have any questions about this material please leave them in the comments section!