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Paleo IF and adding some size!

by (5)
Updated October 23, 2014 at 3:53 AM
Created October 22, 2012 at 2:04 PM

First question - so hello all!

Ok, I would like find out some opinions on adding some lean size and what would be required to do so... I've been paleo for a good 6 months and enjoy it (with the occasional naughty!).

80kg, 6ft and 9%bf (tested in a bodpod).

A typical day for me would start off with no breakfast and a 7mile cycle to the office. After that I would likely hold off of eating until around 1-2. My job requires me to be mobile so walking around for a few miles is normal. At the end of the day I'll cycle home (7miles) and then train with either bodyweight or kettlebells or a mixture for around 45min/1 hour. Straight after this I cook dinner and eat. (I cycle 4 days a week and train 4 days a week).

My thoughts are that I need to consume quite a few calories so would need to ramp up the carbs which currently consist mainly of white rice, sweet potatoe and lots of veg.

Any ideas what else I could do? I have no issues with dairy and I assume I should be stuffing down around 4000 calories a day?

Thanks

Dan

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729 · October 23, 2012 at 3:48 PM

and i would strongly recommend that you invest in a barbell with some weight, and a pullup bar that you can rack on your door frame(but it all depends on your goal) bodyweight exercies might be giving you the results that you want

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729 · October 23, 2012 at 2:14 PM

if you already know how many calories to maintain, add about 200-300cals every day, and every week, evaluate your progress. if you gain fat, lower it down, if you gain lean mass, keep doing it!

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5 · October 23, 2012 at 7:45 AM

If I split the cardio from the weight days what sort of calorie intake should i look at for different days?

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729 · October 22, 2012 at 4:26 PM

if you do cardio, i would also up the calories

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5 · October 22, 2012 at 4:00 PM

Sounds good, I have been looking at the lean gains site but I think I fail mainly in the amount of cycling I do....

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5 · October 22, 2012 at 3:58 PM

so a 3 day split and less cardio?

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5 · October 22, 2012 at 3:57 PM

Thanks for the reply. I did think I was pushing it a little with the cardio situation. I can drive to work but its just quiker and cheaper to cycle... I was doing compound movements at the gym but had to cut my memebership and start a home gym. DL - 352 Squat - 286 Bench - 220 Funnily the cycling has howeevr given me somewhat large legs! I got more growth from that than any other leg work!

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290 · October 22, 2012 at 3:00 PM

Agreed, I follow leangains as do many around here, and the protocol is based strongly on heavy lifting in complex barbell movements multiple times a week. Martin cites several papers that demonstrate this.

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3 Answers

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1297 · October 22, 2012 at 2:25 PM

The body adapts reluctantly ie there needs to be a serious effort to acquire lean gains. So you need to lift heavy things, probably to a point of (almost) failure, eat accordingly and recover. If you follow your current routine and up the calories, the chances are you'll just get less lean. These websites will help www.leangains.com & www.bodybyscience.net

243b8f87b2f76bb55d2065cfa4463de2
5 · October 22, 2012 at 4:00 PM

Sounds good, I have been looking at the lean gains site but I think I fail mainly in the amount of cycling I do....

71bd25c5d978d8b008d9c56967f7cac1
290 · October 22, 2012 at 3:00 PM

Agreed, I follow leangains as do many around here, and the protocol is based strongly on heavy lifting in complex barbell movements multiple times a week. Martin cites several papers that demonstrate this.

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20908 · October 22, 2012 at 3:20 PM

Pretty much you need to change everything. Not so be snarky, but cycling, IFing and bodyweigh and kettlebells is pretty much what you do if you don't want to gain size.

Eat a bunch of food, lift heavy weights that utilize the big muscles (glutes, hamstrings, etc), walk slowly, and don't do any chronic cardio, get lots of sleep and rest.

243b8f87b2f76bb55d2065cfa4463de2
5 · October 22, 2012 at 3:57 PM

Thanks for the reply. I did think I was pushing it a little with the cardio situation. I can drive to work but its just quiker and cheaper to cycle... I was doing compound movements at the gym but had to cut my memebership and start a home gym. DL - 352 Squat - 286 Bench - 220 Funnily the cycling has howeevr given me somewhat large legs! I got more growth from that than any other leg work!

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729 · October 22, 2012 at 2:08 PM

bodyweight and kettleb3ll exercices wont add that much weight, i would recommend a push/pull/legs training split

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5 · October 23, 2012 at 7:45 AM

If I split the cardio from the weight days what sort of calorie intake should i look at for different days?

2e1591c76896828077b930de5107f1af
729 · October 22, 2012 at 4:26 PM

if you do cardio, i would also up the calories

2e1591c76896828077b930de5107f1af
729 · October 23, 2012 at 2:14 PM

if you already know how many calories to maintain, add about 200-300cals every day, and every week, evaluate your progress. if you gain fat, lower it down, if you gain lean mass, keep doing it!

243b8f87b2f76bb55d2065cfa4463de2
5 · October 22, 2012 at 3:58 PM

so a 3 day split and less cardio?

2e1591c76896828077b930de5107f1af
729 · October 23, 2012 at 3:48 PM

and i would strongly recommend that you invest in a barbell with some weight, and a pullup bar that you can rack on your door frame(but it all depends on your goal) bodyweight exercies might be giving you the results that you want

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