Hi everyone, I've been a follower of primal/paleo for a few months now and absolutely love everything about it. Now, however, I am interested in packing on some weight (predominately muscle but I understand some fat may come along with it). Unfortunately I am one of those people that need around 4000 calories a day if not more to gain. I have read every thread I can find on PH and elsewhere but can't find a very direct answers to the 2 questions I have...
1.) Considering how much I need to eat to gain weight, I don't know if carb cycling is optimal as it would require a ridiculous amount of carbs in a day to hit 4000 calories (not to mention it would be difficult to enjoy the meals I like if I'm trying to keep fat extremely low). So the numbers I've come up with for training days are 200-250 g fat; 200-250 g carbs; and over 250 g protein...quite substantial, I know, but I've been training for quite awhile and know what my body needs to gain (never tried while paleo though, only "healthy SAD"). Is having carbs and fats so high at the same time going to cause any problems for me? I certainly don't want to sacrifice my long term health for immediate gains.
2.) PWO question...I tolerate dairy very well (took it out for the first 30 days then reincorporated) so I've tried having around a quart of raw goats milk (as suggested by Robb Wolf) immediately after my workout with a scoop of whey protein followed by a couple of sweet potatoes and Cinnamon. Is this enough starch / too much sugar to gain quality muscle mass? Also, is the fat in the milk going to cause protein / carb absorption issues? I know this sounds silly considering my milk consumption but I am trying to avoid white rice and white potatoes in attempt to minimize inflammatory foods and stick as close to "paleo protocol" as possible (no one definition of this, I know but you get my point).
I guess I am just looking for other experiences, advice, or science that could help guide me further in this attempt. Thanks!
About Me: 22 year old male; 5'10"; 170 lbs; estimated 7% BF; work on my feet 5 days a week; 5/3/1 training 3 days a week; hill sprints 1 day a week; no allergies or health restrictions. Oh, and first time poster on PH!
If you can tolerate milk, then the GOMAD diet is the quickest way to gain mass (Gallon Of Milk A Day). Check out Mark Rippetoe's comments on GOMAD. I don't advocate it's the healthiest thing (even if you are getting super clean organic grass fed milk), but if you want mass gain without drugs or supplements, then that's the key.
The main thing you need to do is make sure that your diet supplies a caloric surplus, and that you are providing your muscle stimuli to grow. If you do that you will gain mass. End of story.
Now, there is always ways to optimize. I would definitely have the majority of your excess calories be from carbs, due to their anabolic effect, and for the to help supply you with the type of energy you need for your workouts.
If you are fine with milk, and have a good source of goats milk, go for it, this will definitely help you grow. Milk has got it all: carbs, fat, and protein.
But to address your specific question, 250g of fat and carbs, is fine for the most part. Obviously a lot of mainstreamer's will tell you that is way too much fat, and your body is likely to store those excess fats.
I would not split it so even, I would try to up the carbs a bit, but once again as long as your in a caloric surplus, you are on a sane strength training program, you will gain muscle. The key of course is to minimize fat. Just try to monitor your gains and adjust accordingly.
Everyone partitions excess calories differently. So you will have to see what your body does and tinker.
You need surplus calories.
Eat one gram protein per pound body weight. However much fat and carb you want but know that eating a ton of carbs is very anabolic given you have that good training surplus.
I were you I'd do 400 or grams carb, one gram per pound of bodyweight for protein and the remainder in fat.
Generally in your situ I'd say protein and carbs are the most important, fats after that. Always remember though that you need extra calories calories. It's a lot of food and it ain't easy.
Forget that carb cycling, just eat carbs all the time.
I don't think cycling carbs is really as important as keeping track of your macros. Check it out: http://www.paleobulkingcutting.com/site/macros-for-paleo-bulking-and-cutting/
Good questions. I'm transitioning from a recomp to a clean bulk, so I don't have much experience. I'm doing about 80% of TDEE on rest days, and eating almost until I'm nauseous on workout days. In case you haven't heard, google LeanGains, that's the method I'm using.
1) Since you're healthy, it should be no issue getting that much fat or carbs. Carb cycling might be beneficial, but if you have problem eating that many carbs PWO, adherence to your diet might become an issue. Follow your bodyfat, as excess fat on calorie surplus days is easily stored as bodyfat. 2) Again, you're healthy, so nothing to worry about. GOMAD as stated is a widely used method of bulking. If you go GOMAD, try to get some decent milk from cows which are not fed antibiotics and other nasty stuff.
In response to the fact that you tolerate dairy: You can try supplementing on a whey protein made by BlueBonet Nutrition: It comes from non-GMO, no rBGH, grass fed cows and is not processed at high heat (you can check it out for more details). Another whey protein that is the least «non-paleo» is made by Ergogenics Nutrition. This could be a good immediate post-workout protein source. You could mix it with organic milk, or whatever quality milk product you can afford/have access to. As for the rest, I'm having the same difficulty gaining weight: We're in the same boat! Remember: Let's push that human body right to the max, but let's not do it in a way that can jeopardize our health!
Hope this helps a bit! Keep us posted on your progress.
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