I understand that if im loosing more than a pound of weight a week then i must be loosing more than fat. So the safest way is loosing no more than a pound of fat a week. So what if i were on a mass diet program. How many pounds of muscle should i expect to gain in a week? I understand that when you are on a "cutting" program...its natural to loose "some" muscle along with the fat. But what happens on a mass diet? How much fat a week is considered normal?
Depends on big your excess of calories is. Theres no way to tell how much you really need to eat while bulking because everyones different and its dependent on age, sex, weight, FFM, GENES!!! but there are some estimates floating around the internet.