For world-class bodybuilders, enough training and excessive diet can also synthesize about 22g of effective muscle (don't think this is a small number, but if it can be stable for one year, it will be almost 15kg, and if it lasts for five years, it will be 75kg, even professional athletes can't keep this speed for a long time), and 50g of saturated water and fat will break the weight gain of cramming. Let's not say that the above data is basically the limit that human beings can reach without taking drugs.

For ordinary amateurs, training is not necessarily suitable for eating (6~ 10 meals a day is good for most amateurs). On that day, 10 g muscle can be effectively synthesized, and it's time to have fun (many thin people can't grow 10 kg after living in the gym for a year).