Time frames for body recomposition

Since some people are having issues with me stating that it’s not hard for someone to get into the top 10-20% of men, let’s actually go over some scenarios. My comment.

This post looked at attraction to men’s musculature. Reliably, if you can get to the 10-12% body fat range for men and you have some musculature you’re likely to get some women who want to feel up your muscles and/or “ohh” and “ahh” as they see a transformation. Of course, if you’re wearing baggy shirts that cover up your muscles that’s a net negative. Fitted shirts that emphasize transformations are generally the most helpful.

For men, visually emphasizing femininity and a woman’s waist to hip ratio (.6-.8 seems to be the good range to really get a man going) is what tends to be most attractive which is why women are (or should be?) encouraged to wear skirts and dresses. Likewise, the things that tend to emphasize a fit man to women seems to be something along the lines of the ‘greek god’ type of physique where you have the illusion of wider shoulders and smaller waist (V-taper) as well as at least some muscle definition in most of the muscles of the upper body.

Your average American man >20 y/o is 5’9″ at 200 lbs (199.8 lbs). This is approximately 29.5ish BMI (overweight is 25-29.9 and obese is >30 range). So your average man is overweight bordering on the line between overweight and obese. For reference, this is approximately what that looks like. (Image is owned by them, obviously).

An illustration shows the average body of males from different countries.
---For Jane Weaver story---

Now, here are some transformations from reddit’s progress pics sub.

Overall, both men and women who have weight to lose — as a 5’9″ 200 lbs man does — can generally reliably drop about 1 lbs per week with a disciplined diet. This is why you see so many transformations in the 6-12 month range dropping 30-50 lbs or so. Some of the very heavy men and women (200-300+ lbs range) reliably will lose 2 lbs per week, so they can lose upwards of 80-120 lbs in a year. Not all of this is dropping fat but also some non-muscle lean body mass (e.g. non-muscle other stuff to support the weight gain like water weight, connective tissue, blood vessels, etc.).

How much muscle mass can you gain in a year? The articles generally vary, but most of them suggest reliably 10-15 lbs per year with possible upper limits of about 15-25 depending on genetics and other optimizations such as diet and sleep. Bulking and cutting cycles are more efficient than trying to stay the same weight and add muscle (strict same weight body recomposition).

In my own case, when I got into strength training and didn’t even care about adding muscle, I added approximately 10 lbs my first year, 10 lbs my second year, and 7 lbs my third year, and 5 lbs my 4th year. If I had reliably ate for and trained for hypertrophy (slightly different than pure strength training), it would be likely to add probably about 15-20 the first year, and 10-15 the second year.

So let’s say your average dude at 5’9″ and 200 lbs decides to lose weight and gain muscle in the first year. Since he’s losing weight, the amount of muscle won’t be added as optimal (as it’s not a bulk) but with newbie gains he’ll still probably add around 10-15ish lbs of muscle of reliable gains. Thus, he can drop down from 5’9″ 200 lbs to approximately 160 lbs but add say 10-15 lbs of muscles to be at 170-175 lbs.

Now, going off some of the pictures from attraction to men’s musculature,

body-fat-percentage-men-women.png

Your average man is dropping from about the 30% BF range and losing about 40 lbs to get to 160 lbs and adding 10-15 lbs of muscle. If all of that was fat loss, it would be like dropping from 30% to 10% body fat. So what likely happens is you lose about 30-25 lbs of fat and 5-10 lbs of LBM but add about 10-15 lbs of muscle on top of that. That gets you approximately into the 13-18% body fat range of these photos after 1 year.

Add in 6-12 months of disciplined diet and lifting will easily get you into the 10-13% range as exemplified on the photos. Most women from what I’ve seen don’t really prefer the < 10% photos anyway. That’s more along the lines of Hugh Jackman, whereas most women tend to prefer Chris Hemsworth or Chris Adams musculature:

Image result for hugh jackman vs chris hemsworth vs chris evans

As you can see, these physiques are fairly comparable to the 10-13% range from the photos above.

If you use google search (or duck duck go if you prefer) for 1 year lifting transformations and look at the images, you typically see most of the “skinnier guys” get similar to the 10-13% range after 1 year. It’s a bit slower if you’re overweight and close to obese to start, but you can still get there within a 1-2 year time frame.

I stick by my assertion that your average man can get a top 10-20% body in 1-2 years. Faster if you’re skinnier and < 27-30% BF to start. Possibly slower if you’re more obese. Most people would classify the bodies above as probably top 5-10% and not top 10-20%, so maybe you could get there quicker if you were just aiming for top 20%.

If you have even a semblance of said body above, you’ll easily stand out in Church with all of the feminized men.

Is it hard? Well, I suppose that’s relative of what you think is “hard.” The information it out there. Often for free. You have to be disciplined with training and nutrition though. For most people they just don’t want to do it or don’t care to.

Apparently, this post needs some caveats:

  • No, you shouldn’t be aiming to improve your physique for women. It makes you more effective for mission especially in people-person things like leadership, evangelism, and discipleship. For instance, it is more attractive and credible — think of a slobby vs fit fitness trainer or a slobby vs fit pastor. Who would seemingly give more credible advice even if they were saying the same thing? Yeah, the fit muscular man. It has the nice side effect of being attractive to women.
  • Most points are based on general statements about preferences. For instance, attraction likely works on a bell curve distribution. A majority of women would like a ‘greek god’ physique, while some would like a bear (muscle + some fat) or swimmer (lean, some muscle) physique. Fewer women than those would like a thin or fat man. When talking about the dating market a wide net is better than a narrow one.
  • Use your brains people. I’m not here to make absolute statements. Take things with a grain of salt. Yes, it’s “harder” for some men and “easier” for others depending on your starting point. There’s variation just like some men prefer fit/athletic women and some prefer more curvy and softer women.

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9 Responses to Time frames for body recomposition

  1. professorGBFMtm2021 says:

    We won’t turn it down!You got it!THE RIGHT to bodybuild!I can’t sleep at night!Thats what the day is for!IN 1882 SLEEPLESS NIGHTS like KING DIAMOND’S!?Fredrick ”the fool” said this in his heart!”God is dead?God remains dead?The churchians&us enlightened murderers killed him”!?Then I,while on the highway or on the road again right willie?, rewrote a song!”The illegitimates hung the truth in’25(’44?),but hes still around,he’ll always be around!He’ll be back again soon with FIRE&THUNDER”!TRUTH!”Superstar billy/eldridge, all anybody wants to talk to me about is CHURCHIAN HOGAN?Why they not love ”THE NATURE BOY” RIC FLAIR like that”?”Don’t worry about that RIC just work on figure 4-lock”!Not to hard to be in top20% of guys just have NATURAL MUSCULAR frame&GAME-FRAME as a 4 year old boy onward!Then!,OUTMUSCLE EVERYBOY UNTIL 5TH GRADE LIKE MYSELF &”SUPERSTAR” ELDRIDGE!But I was a natural christian at 2 years old(JESUS was the most LOGICAL man in the world to I, he told truth, so he got hated&killed!Thats hard to beleave in this world?), not teen like eldridge!GUSTAVHOLST/SYMPHONIC/POWER-METAL PIONEER said MARS:BRINGER OF WAR on FAT&NON-MUSCLES, it kills fat cells on contact!Play it while working out and watch nearby WIMMINZ faint while grabbing their chest like REDD FOXX/FREDSANDFORD!This is what I tell every guy that I &”SUPERSTAR” BILLY GRAHAM with his 24-inch PYTHONS still knocking over girls at AGE 77 to this day, comes into contact with!ELDRIGE/BILLY tells me it was even wilder in mid-70s in AWA!I just STYLE&PROFILE with my SUZUKI V-STORM 1000 around LA usualy! I usualy just wear a METALLICA ”KILL’EM ALL” shirt that KIRK HAMMETT & DAVE MUSTAINE(He co-wrote songs on there!) have signed at diffirent times!I sheild WIMMINZ sensitive eyes from such muscles lest they stalk me, as is their habit and besides my natural curly&thick hair slays them every time any way!Did I mention I’m 6’3” & around 215lbs most months?Deit?chesse pizza plus long walks at ”the los angeles state historic park” with my JESSICA HOLMES of KTLA5NEWS looking G.F.She can’t stand my MANOWARtmcave all the time, with my recreation of smoke bombs plus 18-FOOT high FLAME THROWERsprays with real working TANK TURRET DRUM STAND(The better to recreate ”WAR MACHINE” LIVE with! too from KISS’s ’82-83 CREATURES TOUR!!?Plus the loud music bothers my CATLADY from simpsons, neighbor too much!She not love RICHARD WAGNERS RIDE OF THE VALKRIES!?She COMMIE!?P.S.To this day!SLICKRIC FLAIR asks ELDRIDGE ”why HULK HOGAN”!?Eldridge tell him ”like you say HOGAN can’t buy what us STYLING&PROFILING guys have!LOYALTY!,DEDICATION!,CAN-DO-ATTITUDE!BLOND HAIR!POSE-DOWN&WEIGHLIFTING CHAMPIONS”!BRYANADAMSP.S.That who wrote most of ”WAR MACHINE”’s lyrics and music mr.”EVERYTHING I DO,I DO IT FOR YOU” or if your from 80s like me ”SUMMER OF CHURCHIAN’69” IN 85?

  2. professorGBFMtm2021 says:

    I know that most know GBFMtm has never been big on GAME but do I think guys like DS&others trying to harm men or make them work too hard?No!! thats what GOVERNMENT,CHURCHIANZ&SOCEITY is for!I just desired more ”EXTALTING THE WORDS of MOSES&JESUS” which I think you get DEEPSTRENGTH better than most!I hope this is not in MAD MAXIAN/POST NUCLEAR WAR english to LASTMOD ,But simple &straight from& to the heart to everyone on here D.S.!See how serious I can be!This is what people would perfer?This better than my usual STYLING&PROFILING?Why must the GREATBOOKSFORMENtm&”THE EXALTED WORDS OF MOSE& JESUS” be NEUTERED while FRANKFARTIAN SCHOOLS,CHURCHIANS&CULTURE are praised besides all the butthexings&neo-con wealth transfers?Until HIS(Not HERS!AUDREY AUERS&NATALIE GLASSON with your SARAH TAMAR/SAR’H the fake daughter of JESUS&MARY MAGALENE who comforts ”WIMMINZ whenever they feel strongly about GENDER/SEX- EQUALITY!) KINGDOMCOMES, I remain GBFMtm!P.S.Does DEEPSTRENGTH or GBFMtm look like TFH/ANON(LASTMODS OLD ENEMY)!?We muslim or living in mid-east or even puagamers at clubs?P.S.I have to make sure about everything here lest I,the biggest supporter of speaking ”THE EXALTED WORDS OF MOSES&JESUS” before guys like DEEPSTRENGTH&SHARKLY came forth by JESUS’s great commission to go forth into ”all the world making DISCIPLES OF EVERY CREATURE while baptising them also”!Slightly Paraphrased for churchianz protection! be accused by this worlds churchianz of not being a gentleMINZ!

  3. professorGBFMtm2021 says:

    I guess just delete that john lennon &howard cosell moderating comment DEEPSTRENGTH that was just a extra silly one anyway!I found that radio interview they did in 1974 on youtube and got a little too wrapped up in it!

  4. Agreed. More intensity and sacrifices = more results. Many men could get in the top 10-20% of skill/status in any endeavor if they were willing to put in some consistent effort on the 20% of actions that give 80% of the results.

  5. Pingback: Optimism and pessimism in the current Christian marriage milieu | Christianity and masculinity

  6. Paul says:

    “improv[ing] your physique [..] makes you more effective for mission especially in people-person things like leadership, evangelism, and discipleship.”

    If you want to look better and are in the business of being more attractive to women, fine, exercise. But to connect your physical looks to spiritual effectiveness is very dangerous advice. The apostle Paul explicitly warns against mixing the flesh with the spiritual :

    “And so it was with me, brothers and sisters. When I came to you, I did not come with eloquence or human wisdom as I proclaimed to you the testimony about God. For I resolved to know nothing while I was with you except Jesus Christ and him crucified. I came to you in weakness with great fear and trembling.” 1 Cor 2

    Even of the Messiah it was prophesied that He had no physical attractiveness to go with His spiritual message:

    “He had no beauty or majesty to attract us to him,
    nothing in his appearance that we should desire him.
    He was despised and rejected by mankind,
    a man of suffering, and familiar with pain.
    Like one from whom people hide their faces
    he was despised, and we held him in low esteem.” Isa 53

  7. @ Paul

    If you want to look better and are in the business of being more attractive to women, fine, exercise. But to connect your physical looks to spiritual effectiveness is very dangerous advice. The apostle Paul explicitly warns against mixing the flesh with the spiritual

    “And so it was with me, brothers and sisters. When I came to you, I did not come with eloquence or human wisdom as I proclaimed to you the testimony about God. For I resolved to know nothing while I was with you except Jesus Christ and him crucified. I came to you in weakness with great fear and trembling.” 1 Cor 2

    That’s a misapplication of that verse.

    Paul has to tell them to take it seriously because he doesn’t look or speak the part. If you consider this from the opposite perspective that generally means if you look the part people will have an easier time believing and applying the advice without second guessing it.

    Again, who would people more want to listen to? A fat fitness trainer or a fit one? A fat preacher or a fit preacher?

    Even of the Messiah it was prophesied that He had no physical attractiveness to go with His spiritual message:

    “He had no beauty or majesty to attract us to him, nothing in his appearance that we should desire him. He was despised and rejected by mankind, a man of suffering, and familiar with pain. Like one from whom people hide their faces he was despised, and we held him in low esteem.” Isa 53

    Generally, Isaiah 53 is interpreted in the context of the suffering Messiah (e.g. He was whipped, had a crown of thorns, crucified.). Hence, his appearance wasn’t that great because he bore our shame and suffering (and sin of course) on Himself. It’s clearly not talking about “everyone” (mankind) either as not everyone rejected him — his disciples, other followers, and eventually believers.

    I’d expect Jesus probably wasn’t ugly or handsome, but He probably did have at least some muscles. He was a carpenter after all which is a physical labor vocation.

    Look, I’m not saying that being fit/muscular/whatever makes you more spiritual or something, but it’s something that wise to do that makes you more effective when talking to people. It’s like when an attractive man gives a woman flowers he’s romantic, but when an unattractive man gives a woman flowers he’s a creep. It’s easier to effectively communicate with others when you’re more attractive.

    If you don’t want to do it then sure that’s up to you, but it is wise to acknowledge that it has some positive effective if you do.

  8. Anonymous Reader says:

    Useful article. No quibbles about motives, that’s up to each man. However not all men’s bodies will react the same.

    Results will vary with previous condition and with age. A 30 year old man will get results quicker than a 50 year old man, it’s just biology. This is not intended to discourage, because men will respond to resistance training even into their 80’s. Upper body work will increase circulating T as well, but it just won’t happen as quickly for older men as for men in their 20’s, who are still in the anabolic stage of life.

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