Is six months enough to see results?

For a beginner, yes: about +5.8 kg of muscle on a 21-year-old man, 178 cm, 63 kg, never lifted is visible in a T-shirt, and on a cut the −9.4 kg of fat shows sooner than muscle would. The further along you are, the smaller the six-month change.

Why does month 12 add less than the first six?

Rates taper toward the natural ceiling on a bulk and toward the body-fat floor on a cut, and a bulk's weekly gain is capped so no more fat is added than muscle. The curve bends on purpose.

What happens if I miss sessions?

Every projection assumes at least 80% adherence and says so on the card. Month6 counts your week against that, tells you when the curve is at risk, and recalibrates from your real weigh-ins — it does not pretend the missed weeks happened.

Are these real people?

No. They are invented examples, labelled as such, run through the same deterministic function the app uses. The point is the shape of the change, not a testimonial.

Guides

What does six months of training actually change?

Short answer

For a 21-year-old man, 178 cm, 63 kg, never lifted: about +5.8 kg of muscle by month six. For a 32-year-old man, 178 cm, 76 kg, 20% body fat: about −9.4 kg of fat, to roughly 9% body fat. Both assume at least 80% adherence, and both slow down after that.

Numbers computed from the Month6 engine; last checked 5 October 2026.

21-year-old man, 178 cm, 63 kg, never lifted — build muscle (bulk)

Projected change at months 3, 6 and 12 for 21-year-old man, 178 cm, 63 kg, never lifted, build muscle (bulk)
Month	Muscle	Fat	Body weight	Body fat
Month 3	+2.9 kg	—	66.1 kg	16%
Month 6	+5.8 kg	—	69.4 kg	16%
Month 12	+11.5 kg	—	76.5 kg	16%

32-year-old man, 178 cm, 76 kg, 20% body fat — lose fat (cut)

Projected change at months 3, 6 and 12 for 32-year-old man, 178 cm, 76 kg, 20% body fat, lose fat (cut)
Month	Muscle	Fat	Body weight	Body fat
Month 3	—	−5.9 kg	70.1 kg	13%
Month 6	—	−9.4 kg	66.7 kg	9%
Month 12	—	−9.9 kg	66.1 kg	8%

27-year-old woman, 165 cm, 62 kg, 28% body fat — both (recomp)

Projected change at months 3, 6 and 12 for 27-year-old woman, 165 cm, 62 kg, 28% body fat, both (recomp)
Month	Muscle	Fat	Body weight	Body fat
Month 3	+0.7 kg	−0.7 kg	62.0 kg	27%
Month 6	+1.4 kg	−1.4 kg	62.0 kg	26%
Month 12	+2.9 kg	−2.9 kg	62.0 kg	23%

26-year-old man, 180 cm, 78 kg, two years of lifting — build muscle (bulk)

Projected change at months 3, 6 and 12 for 26-year-old man, 180 cm, 78 kg, two years of lifting, build muscle (bulk)
Month	Muscle	Fat	Body weight	Body fat
Month 3	+1.3 kg	—	80.7 kg	16%
Month 6	+2.5 kg	—	83.0 kg	17%
Month 12	+4.5 kg	—	87.0 kg	19%

How to read the tables

Muscle is lean mass gained and fat is fat mass lost, each from the same curve the app stores. A bulk prints muscle only and a cut fat only — the engine is honest about the other number, but the card shows the one the phase is for. Body-fat percentage is the engine's own; it starts from the figure you give it or the app's no-photo default.

Questions

An estimate for healthy adults, not medical advice. How every number is made, with its citations: Sources & method.

Your own numbers

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Month6 fixes your Day 1 and your Month 6 date, draws the figure from your numbers, and redraws it every week from what actually happened.