As soon as you start lifting weights with the goal of building muscle, you're on track to becoming a bodybuilder. But it will take some time before your gains are noticeable.You can expect large gains as a novice but eventually your muscle growth will begin to slow.A novice adult lifting weights three hours per week can expect to gain four to 15 pounds per year without the use of steroids or hormones.f you lift more often you can expect bigger gains. If you lift for seven hours per week you can expect to gain eight to 20 pounds annually. After two years this will slow to five to 15 pounds.
For right around 160 calories, you can have 3 ounces of plain grilled flank steak. That portion size of flank steak has 7 grams of fat. Since all fats have 9 calories per gram, youâll get about 63 calories from fat. The big chunk of the calories in grilled flank steak stem from protein -- 23.5 grams or 157 calories from protein, since each gram has 4 calories.
Between 10 and 35 percent of your total calories should come from protein, which offers 4 calories per gram. If you typically consume around 2,000 calories per day, you need 50 to 175 grams of protein each day. A 3-ounce portion of any of these steaks offers approximately 25 grams of protein.njoying a 3-ounce steak for dinner provides approximately 180 calories. About 40 percent of the calories come from fat, but keep your cut of steak lean by trimming visible fat before you eat. This can help shave a few calories and fat grams. The remaining 60 percent of calories come from protein.