A quick way to measure body fat/muscle mass for each body compartment is by using those commercial health scale.. Just purposely go to a commercial gym (should have one) and say u wanna take up their trial. they will intro you to the gym and let you assess ur body composition and print out the report for u free.. after a month or so just try at another gym for benchmarking again.

@Armesh I once gained 9kg when beginner stage in 3 months, out of it ~6kg were muscles and was taking mass gainer. And i have fortnightly report to track the progress. its possible at early stages

Says the one who took some broscience from youtube who has made tons of assumptions that is based on bell curve. Dude almost everything on this earth runs on bell curve we know that. What that dude mentioned is a ball park based on 50th percentile, nothing amusing.

Save yourself lol dont even teach me how I track my progress.

If you have nothing good to say to TS just stfu and let him rot, instead adding up another useless post count.

For the record I aced my Further maths on statistics once, so dont start. Lean gains gets exponentially harder this we all know. Heck if we can get 2kg/month now we all be happy. The human body gains naturally an average of 2lb muscle a month with average to good routine nutrition etc. However, please take the effort to READ properly that when I was on my newbie stage of working out and bulking, I estimated 12lb lean gains out of ~19lb in 3 months. Doing full body compound movements that I have never done before indeed shock my body to accelerated growth. These times its easier to attain progressive overload, correct? 4lb is not uncommon for newb biology, perhaps you can put a blame on my genetics? Probably you will argue what was my methodology for tracking this 4? I honestly admit that I solely based on commercial gym scales reports; two piece of report for consistency each measurement, once a week. I did not measure using tapes. I have a mirror and cam to track myself too? I dont need to prove myself btw

Apart from this, information overload is bad. We see many fitness articles here and there contradicting one another. If it works for me but not you then sucks to be you. Most importantly I keep them simple and do whats works BEST for me.

For an early 20's male teen ~1.7-1.8m 60-70kg with somewhat active lifestyle who has not worked out before, their daily energy expenditure average to about 2.6-2.8kcal. To bulk yes he needs to top maybe 400 cal above that daily. I have used mass gainer as a food supplement to aid me achieve my desired goal. You need to understand job nature/laziness and other factors may inhibit people from making proper food constantly. I know i can make a 1kcal mass shake by adding maybe peanut butter, milk, sugar and some whey. And yes perhaps I mislead by saying consuming mass gainer = muscle gain but clearly my after post did not implied that already. But sorry I do still insist on my ~6kg figure, and you can blame the machine is broken or whatever.

Going offtopic, yes the perception of consuming mass gainer is very strong amongst malaysians or perhaps east asians as we are borned frail in size. So the word 'mass' is somehow captivating for new smaller size gym-goers rather than first learning the basics of bulking, proper muscle growth, cutting blablabla. If they mistake mass gainer=muscle then its their fault. It wont take long before their belly comes out. But simply trashing 100% population who take mass gainers are the real losers who does not understand the basics itself. Alright my argument is concluded.