12lbs.

Why?
The body can only produce so much muscle per year. In fact even this is a 1lb a month .But that's still assuming your diet is progressive with your training application AND consistency. A day to many off, or to much weekending (wink) puts many of us mortals less than 100% efficient.. month in and month out called life!

Marriage divorce, death in a family, job change and house move and birth of a child affects all our balanced plans to go out the window You should consume adequate (for anabolism, to grow)protein, which i like to use the medical applications from hospitals as they have done harder research than me for the patients where they use 25% protein in their medical food replacement products for malnutrition disorders cancer patients and burns or mal absorption (where you need maximum absorption minimal digestion) call it 1lb per lb of lean body mass (smart words for skeletal muscle not the fat) based on a average calorie intake of 2000 calories (oops and who is that?).

So say you weigh 200lbs - 20lb is a guess at your fat that's 180 grams call 150 grams a day first (HOW many are you on already ?).

If you took 150 grams that's 5 ozs a day that's 35ozs a week that's 2lb (@16ozs to the pound) and you are not producing a pound a week let alone 2.Protien regular and often creates AVAILABLE protein which is likened to putting a pint glass under a shower the body can only catch so much available each meal *now there's where eating little and often has its place* as you put the glass under the shower more often (wink) but if you could put on 12lbs per year every year in 7 years you would be giant! but of course the more you put on the harder it is to keep the 12 lbs going as you need more and more *dedication* knowledge to do this ..which we are acknowledging now So your first year doing it right is the best year (but most don't eat right).

Yes we all know someone who has put on 20lbs in 1 year lets see if he still here next year to repeat it, genetics are a big factor some gain faster but even they will not grow till they pop in later years. women put of considerably less as they have estrogen. Testosterone that are male characteristics which say if you grow beard and get big muscles and deep voice.

So in actual fact those women who said i got muscle (firm, toned) to quick are mistaken if they are not please give me (a man) the key to their training and diet because all the men seem to struggle getting a the arms to swell a bit after months of eating and training correctly.

Good health