To gain lean mass you only need to go over a few hundred calories per day, or if you're cycling, maybe 1200-1600 per week, since muscle is denser than fat. (coming off we know its about 3500 per lb of fat)
If you're serious about keeping track and gaining as efficiently as possible (i.e. without getting fat at the same time) check out
Lifting for strength (4-5 rep) builds size but lifting for pump (8-12) has been known to work even better. I like to rotate these, which also gives your body the "shock stimulus".
Note, everyone is different, but as beginners, some people can gain upwards of 20 [lean] pounds or more in their first year, provided they have dedication and good nutrition, but returns diminish and after a few years you might be lucky to gain [lean] 5.
29yrs / 74"
Last edited by vabeachgirlNYC; 10-23-2012 at 07:17 PM.
Reason: removed link