Answer :
It is possible for Johnathon to gain 10-15 lbs. of muscle mass in three months, but it would require a significant amount of dedication and hard work.
Gaining muscle mass requires a combination of resistance training, adequate nutrition, and sufficient rest and recovery.To determine Johnathon's daily energy needs to meet his goal, we need to take into account his current weight, height, and activity level.
Using the Harris-Benedict equation, we can estimate his basal metabolic rate (BMR) to be around 2,486 calories per day. This is the number of calories his body needs to function at rest.
To gain muscle mass, Johnathon would need to consume more calories than his BMR. A general guideline for muscle gain is to consume 2-3 grams of protein per kilogram of body weight per day, which would be around 130-190 grams of protein per day for Johnathon based on his weight of 196 lbs.
He would also need to consume additional calories from carbohydrates and healthy fats to support muscle growth.
Assuming Johnathon consumes 2,700 calories per day (2,486 BMR + 214 grams of protein per day) and engages in resistance training 3-4 times per week, he could potentially gain 10-15 lbs. of muscle mass in three months.
However, it's important to note that this is a rough estimate and actual results may vary based on factors such as genetics, dietary adherence, and training intensity.
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