Paleo and muscle-building - PaleoHacks.com

Paleo and muscle-building

2012-10-24T16:54:34Z

O.k., I've been watching the board now for about a week, and I'm really happy to have found a community I can relate to. I've been paleo for about 5 months. For the last 18 months I've been on a journey to lose weight and I just passed 100lbs off. I'm 30 years old, 6'2" and hit 231 this morning. My progress has come from a lot of cardio (for most of this time I was burning 3-4k calories a week on a bike or elliptical) and a better diet (originally watching calories and cutting out junk food, then paleo.) I still have a bit of visible pudge that I want to get rid of - 100 lbs requires a lot of extra skin - but I also want to start building some muscle. To put it simply, three years ago I was Homer Simpson for Hallowe'en, next year I want to go as Kratos (from the God of War games, for the uninitiated). Herein lies my complication.

I know, conceptually, that there weren't too many particularly ripped cavemen; lean was the order of the day. What I'm trying to figure out is whether I can stay more or less paleo and put on the kind of muscle that I need for Kratos (understanding that he's an illustrated character and I may have to settle for an approximation). Of course, I also have little-to-no idea about how to go about this second part of my transformation, and as such am terrified of causing myself some significant harm, or just as bad, treading water for too long.

Apologies if I'm rehashing something long discussed.

Edit: O.k., I'm seeing a lot of "stop cardio". I tend to ride my bike to get around town. If I continue to do this, am I hindering my progress? Also, I figure I've still got some fat to get rid of (somewhere between 10-20 lbs, possibly as much as 30 if I really went nuts. If I were listening to BMI, it wants me around 180, which is a full 50lbs, but I think it's crazy.) Should I continue my cardio for a few months and shed that weight, or will I continue to lose the fat if I switch to strength?

Answer by polynesian_metal for Paleo and muscle-building

2012-10-24T17:19:56Z

Hey, JCentonze! There are genetic markers for 2 different types of athletes: Speed and Endurance or Strength and Power. Still controversial and there is a test for it. I just keep it real and ask myself, "What type of athlete am I?" I'm a speed and endurance guy, I run trail races and win medals. Crossfit dudes are all strength and power, so what type of athlete are you? YES you can achieve both ends with Paleo. What body type do you have? I've changed my nutritional strategy to Paleo and I've shaved 2 minutes off of my average mile pace, so I am convinced and a proselytizer for the lifestyle. It's sustainable. Didn't really answer your question, but the question for you is: What type of athlete are you and specifically how are you going to train to get there? You'll have to switch to power lifting and do less cardio if you wanna get ripped like Kratos. I'm not promoting this test at all but just so you can be clear about what I am referring to: http://www.atlasgene.com/

Answer by PhysiqueRescue for Paleo and muscle-building

2012-10-24T17:20:48Z

You can definitely get ripped on a Paleo diet. Here are three simple points.

Lift Heavy Stuff (BIG movements such Squat, Deadlift, Pullup, Row, Bench, Dip, Military Press).
Stop the cardio, start sprinting (it takes less time and delivers better results!)
Continue on a Paleo Diet.
Complete your Kratos Kit: need a sword, GIANT battle axe, and AWESOME war paint!

Matt
PhysiqueRescue.com

Answer by David McC for Paleo and muscle-building

2012-10-24T17:49:59Z

You should delve into www.bodybyscience.net. I'd suggest buying the book as the blog is for serious weightlifters

www.leangains.com. The guy knows about lifting heavy & about diet. I personally don't go in much for his eat whatever junk you like after working out, but he certainly doesn't gain fat from what he's doing.

www.skylertanner.com good solid workout advice.

Essentially they all say 1) lift heavy, 2) to failure 3) infrequently (once or twice a week), 4) recover 5) don't do cardio 6) do HIIT if you must 7) walk.

You may not be genetically adapted to live your cartoon dream, but you can still gains lots of lean muscle from a low base.

Good luck

Answer by CD for Paleo and muscle-building

2012-10-24T20:05:06Z

re: Edit

If your cardio is made up of walking around town or biking around town then you should continue to do it BUT you should not consider it cardio. When cardio is talked about on these boards (which btw, I do not agree that all cardio is bad) they are typically talking about the people who go out and do 40 minutes of zone 3 on the elliptical or treadmill or the 50+ miles per week runners (of which I used to be one, and hopefully will be again).

There are plenty of other benefits to running, and if you enjoy it, keep it up. In terms of weight loss, expending your energy jogging is not the most efficient mechanism. Two rounds of tabata can be completed in 8 minutes (plus 4 minutes of rest) and will give you better results than 40 minutes of jogging.

Answer by Eliot for Paleo and muscle-building

2013-05-02T20:45:39Z

I'm in a similar situation -- I am 30, 5'9", and 182 pounds. I've lost 20 pounds on Paleo since October 2012, but I'm nervous about gaining weight back if I stop doing cardio (I supplement each workout with 30-45 minutes on the StairMaster).

I'm also afraid that, if I take a protein supplement that's Paleo-friendly (like PaleoPro or Sun Warrior), I'll gain weight where I don't want it: in my face or chest.

What are your thoughts?