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?