Six months for men, by age and goal

What six months of training can change for men in their 20s to their 60s and beyond, on a bulk, a cut or a recomp, computed by the Month6 engine.

Men in their 30s

Build muscle

How much muscle can a man in his 30s build in 6 months?

+5.2 kg muscle by month 6, for the example

Lose fat

How much weight can a man in his 30s lose in 6 months?

−9.6 kg fat by month 6, for the example

Men in their 40s

Build muscle

How much muscle can a man in his 40s build in 6 months?

+3.6 kg muscle by month 6, for the example

Lose fat

How much weight can a man in his 40s lose in 6 months?

−9.5 kg fat by month 6, for the example

Both at once

Can a man in his 40s lose fat and build muscle at the same time?

+1.9 kg muscle, −1.9 kg fat by month 6, for the example

Men in their 50s

Build muscle

How much muscle can a man in his 50s build in 6 months?

+1.7 kg muscle by month 6, for the example

Lose fat

How much weight can a man in his 50s lose in 6 months?

−9.6 kg fat by month 6, for the example

Men in their 60s and beyond

Build muscle

How much muscle can a man in his 60s build in 6 months?

+1.4 kg muscle by month 6, for the example

Lose fat

How much weight can a man in his 60s lose in 6 months?

−9.7 kg fat by month 6, for the example

Your own six months

The pages run on example bodies. The free projection runs the same engine on yours, in your browser, and the app redraws it every week from what you actually did.