✅ What is "lean" muscle mass?

It's muscle gain without excess fat or water. This means your body becomes dense and defined, not just bigger.

⏱ How long does it take to see results?

Here, everything depends on:

genetics

nutrition

training program

age and experience

sleep and recovery schedule

Average realistic progress without supplements:

🔹 Beginner (0-12 months):

300-600 g of lean muscle per month

Per year: 3-6 kg of lean mass

🔹 Intermediate (1 - 3 years):

150-300 g per month

Per year: 1.5-3 kg

🔹 Experienced (3+ years):

50-150 g per month

Per year: 0.5-1.5 kg

So, real progress without supplements is 2 - 6 kg of lean muscle per year, if done correctly. Without a regimen, nothing will happen.

🏋️ Is it really possible to gain no supplements at all?

Yes, it is. But:

Training should be strength-based and progressive.

Nutrition – protein-rich (1.6 - 2 g of protein per kg of body weight) and balanced.

Sleep - at least 7 hours.

Alcohol, stress, and lack of sleep will hinder results.

Supplements can speed things up: protein, creatine, amino acids – but they don't replace the gym and food. Without them, it will be slower, but you can gain weight.

✅ Conclusion:

Without supplements:

there is progress,

but not quickly.

2 - 6 kg of lean muscle per year is the maximum for a natural athlete.

If you want results, you need:

A training plan

A diet with sufficient protein

Sleep and recovery

Not powders.