how much can you grow?

[makingwaves]

I did a search but came up confused. I was into powerlifting years ago, reached 250 pounds with plenty of fat. After years away from it I am getting in shape again. In the past 18 months my biceps have gone from 15 1/4 to 17 1/8. I put on 10 pounds and I am now 230 pounds with some fat. I really don't want to weigh more and want to drop some fat. As a natural bodybuilder how much more growth can one expect after such a spurt.

[mik14]

You have given minimal details you would be better off posting more details so people can help like height, body fat%, age, diet & training.

[makingwaves]

Ok. More info, 5'10'', 30% bodyfat, 12 mo of weight training 2-3x/wk. Every 6-8 weeks I change my program from volume to POF, or heavy duty. I think clarifying my question could also help. What is considered large natural biceps?

[makingwaves]

Also my diet is around 2000cal with approx 80g carbs, 8 hours sleep, supplement ZMA and Vit D3, and post workout protein is 30g.

[mik14]

Ok. More info, 5'10'', 30% bodyfat, 12 mo of weight training 2-3x/wk. Every 6-8 weeks I change my program from volume to POF, or heavy duty. I think clarifying my question could also help. What is considered large natural biceps?

As for what is considered large biceps I couldn't give you an accurate answer but at 30% body fat I would focus on getting that number down, when you lean up your biceps are going to look more muscular anyway and genetics would play a big part when it comes to the difference in biceps. For example my friend won't lift as heavy as I do, we both have similar diet and lifestyle but his biceps definitely look a heap bigger then mine do.

When you lean up you will definitely see more shape in the muscle which may give the appearance of a bigger biceps then you currently have.

[mik14]

Maybe try some HIIT 3times a week and get your BCAAS which will help preserve muscle while you lower you BF.

Once you get down to your ideal BF then go for a lean bulk.

I have recently changed my diet and implemented HIIT 3-4 times a week and I am seeing great results over the last 3-4 weeks. It's amazing what a healthy eating plan will do when consistent.

[Thuritto]

Get your bodyfat% down. Leaning out should be your goal before trying to put on more mass. After that you could try to put on more weight but I wouldn't go over 15% or so

[heyhuggy]

I did a search but came up confused. I was into powerlifting years ago, reached 250 pounds with plenty of fat. After years away from it I am getting in shape again. In the past 18 months my biceps have gone from 15 1/4 to 17 1/8. I put on 10 pounds and I am now 230 pounds with some fat. I really don't want to weigh more and want to drop some fat. As a natural bodybuilder how much more growth can one expect after such a spurt.

I hear ya, I'm in a similar position. I am working on leaning out, currently sitting at about 20% bf. It's easy to get confused on what's important, I'm just trying to stick to the basics, nailing down the diet is number one for sure.

[makingwaves]

Thanks, I have been trying to get 240g protein daily. Using "lose it" to track and I am way off. I realize now that my diet has sucked much worse than I comprehended. No soda, chips, French fries, fast food, for months at a time just doesn't cut it. I also know why I could lose 25 pounds and keep same bf% and shape.

[TEH253]

Thanks, I have been trying to get 240g protein daily. Using "lose it" to track and I am way off. I realize now that my diet has sucked much worse than I comprehended. No soda, chips, French fries, fast food, for months at a time just doesn't cut it. I also know why I could lose 25 pounds and keep same bf% and shape.

Quest bars, paleo diet. You need to workout at least 4 days a week and do cardio after you workout. You don't need that much protein either. Lower your calorie intake and if you have a deficit from calories taken to calories burned you'll start dropping a lot of bf.

[flamini]

Most studies PROVE that it's hard to gain more then 5-7 pounds of MUSCLE in a year. I'd say 5-7 lbs every 12 months is pretty accurate. Again even natural supplements may add another pound or two in that year. But for a natural lifter when Everything is done PERFECT you might gain a lean 7-8 pounds. Strength gains are usually a lot more noticeable before size. don't let the magazines fool you like (mark walbergs 30 lb gain in 6 months ALL NATURAL for his new movie) that's called bull ****. That will pass by as believable for everyday viewers but not for the world of lifting it can't fool us

[GeraldNY181]

30% bodyfat is a lot for a dude, your arm measurements will be squewed by this much fat....as for what is a big arm, 17 in arms on a guy 5'9" to 5"10" is big, but if they are bloated and puffy and look like a fat ladies arm when you flex then that doesnt really count....I would diet down to 12- 14% bodyfat, then what ever your arm size is will likely be a muscular looking arm. I would rather have hard muscular 16inch arms than 18 inch blob arms any day.

[JRam]

Most studies PROVE that it's hard to gain more then 5-7 pounds of MUSCLE in a year. I'd say 5-7 lbs every 12 months is pretty accurate. Again even natural supplements may add another pound or two in that year. But for a natural lifter when Everything is done PERFECT you might gain a lean 7-8 pounds. Strength gains are usually a lot more noticeable before size. don't let the magazines fool you like (mark walbergs 30 lb gain in 6 months ALL NATURAL for his new movie) that's called bull ****. That will pass by as believable for everyday viewers but not for the world of lifting it can't fool us

What studies? Can you identify a few? I'd like to read them. Thx.