Michael Gonzalez

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Building lean muscle mass

So what do you think, solid for a year of moderate exercise? Mostly just Bench & Calisthenics. 200 grans Protein & 15 grams Creatine a day. Eat whatever as much as I want, actually more than I want.

April 19, 2025 @ 167 Pounds

May 4, 2025 @ 172 Pounds

June 2, 2025 @ 178 Poundss

July 5, 2025 @ 184 Pounds

August 2, 2025 @ 188 Pounds

September 4, 2025 @ 193 Pouncds

October 3, 2025 @ 196 Pounds

December 5, 2025 @ 198 Pounds

January 3, 2026 @ 201 Pounds

February 6, 2026 @ 205 Pounds

March 4, 2026 @ 208 Pounds

I must note that at least 10 pounds of that is most likely my 2 a day Recees's Candy bar habbit, that are over 1,000 calories each. But a solid 198 of muscle. That's a decent 31 pounds of muscle in a year. I'll take it. Have had 200 pull up days (Not in a row) at beginning could not do 10. That puts me 17 pounds from goal + the 10 i need to lose. So 27 pounds from ultimate goal.

225 pounds of lean muscle and benching 420

#bodyweightfitness

5 days agoEdited to

Building lean muscle mass requires consistency in both workout routines and nutrition. From my personal experience, focusing on bench pressing combined with calisthenics has been a game changer. I tracked my weight every month, starting at 167 pounds in April 2025 and reaching 208 pounds by March 2026. This steady gain was supported by consuming 200 grams of protein and 15 grams of creatine daily, which helped enhance muscle recovery and growth. One notable tip is to not obsess over eating 'clean' all the time; I allowed myself to eat freely, which helped sustain calorie intake necessary for muscle gain. Despite indulging in high-calorie treats like Reese's candy bars, which contributed around 10 pounds, the majority of my weight gain was solid muscle mass. Incorporating 200 pull-up days also improved my upper body strength significantly, even when I initially struggled to do 10. Tracking progress visually or through notes helps maintain motivation and can reveal plateaus or areas needing adjustment. Bench pressing 420 pounds was a long-term goal that seemed daunting at first but was within reach by consistently pushing limits. For anyone aiming to build lean muscle, integrating both resistance training with bodyweight exercises, maintaining protein intake, and allowing themselves some dietary flexibility can be an effective formula.

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