I'm currently bulking on a 3300 cal diet eating ~260g carb ~140g fat ~270g protein. However wanting to go paleo but not sure how to plan it? Im allergic to gluten & wheat, also find it hard to tolerate dairy. Is it possible to make gains on high fat? Any meal plan ideas?
Team Oberg, High Fat is by no means preferable to High carb when bulking. Though they're fairly anti-paleo, reading Alan Aragon / Lyle McDonald will elucidate this reality in a fairly succinct fashion.
With that said, Tahinilove, what are you currents stats? (Height/Weight/Age/BF%). If you've already gone through the process of determining the most ideal calorie/macro breakdown and the yield was the aforementioned numbers, I'm going to suggest a serious amount of potatoes (any variety) and white rice to meet carbohydrate and overall calorie needs.
You only need to trigger growth via the correct stimulus. It only takes a whopping 40-45 grams of protein to create 1lb of muscle, the rest is water/glycogen/fat. Your going to need carbs to do this. Don't believe folks that claim to build muscle while VLCing it.
I highly suggest you check out Jason Ferruggia's ebook Renegade Diet. It's a paleo diet focused towards people who are looking to build size and strength. He's also a great source for strength training in general. He's my go to guy for all things training. I seriously recommend his Renegade Diet book for you, it will explain everything in great detail for you.
If you keep training short & intense, your body will use primarily fat to re-stock the atp cp energy systems, so overall carb requirement will be much lower than long duration & higher repetition protocals.
Protein 1.5 - 2.0g/lb
Fats in order of priority: Meats & Fish, Eggs, Coconut Butter, Small amounts of Olive Oil, nuts. (Keep Omega 6 balanced)
Use the Cunningham equation to calculate your calories
Gaining muscle is pretty simple in theory, you need to eat a LOT to grow and work out to match. So if bulking is about caloric surplus, high fat would be ideal when compared to high carb, since fat has 9 calories per gram while carbs have 4. Also, with paleo bulking you can gain muscle without getting that bloated puffy look most normal men do when they are bulking, I can't really see any drawbacks here. Eat lots of eggs cooked in butter or bacon fat, (yes the whole egg, the white is useless nutritionally), put butter on your veggies, and keep you protien over 1 gram a day per pound of bodyweight and you will be fine! To keep your glycogen full I would reccomend eating potatos or sweet potatos every day, but no need to "carb up" as they say.
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