Hey guys. I 24 years old, am 5'6, and I weigh 132 pounds. I recently just started to do the Paleo Diet and Crossfit in hopes of becoming healthy and also gaining muscle mass. I am however confused on how to go about dealing with my nutrition. I added what it is I plan on eating to livestrong to see what I am getting for protein, carbs etc. This is what I have. http://imgur.com/CCLeX . Alot of those ingredients I put into a smoothie that I drink during the day. My question is what foods should I add/remove, how are my numbers, and how should I go about my nutrition on the days I work out compared to the days that I do not(I work out 3x a week). I really appreciate your guys responses.
1) Go to Mark Ripptoes site 'Starting Strength' to learn how to properly do Squats, Deadlifts and Bench.
2) Then go to stronglifts dot com and download the free E book there which explains the 5x5 method.
3) Then learn to do the squat correctly, begin the workout routine and add in GOMAD if you want/need to.
OR do anything else and come back here in a month or 3 or 6 or 12 when nothing else works out.
Want to get bigger? Write down someplace SQUAT - 225lbs, 3x5 . Make that your goal, its perfectly attainable by you and every day ask yourself: Am I moving closer or further from my goal? You will make all the adjustments you need in order to get there.
Your food looks good and will evolve overtime. You might add a cup of cottage cheese before bed. Lift big: Squats deadlift and bench press. If you do run do sprints once or twice a week. 6-8 sprints per workout
whoa, celiac - that's an important piece of info. How long have you been GF?
In addition to checking for lactose intolerance, you may also want to check for casein intolerance and confirm that you are ok with eggs. Gluten intolerance is permanent, but any other intolerances may not be.
You could try cow or buffalo milk ghee, which is lactose and casein free. A good source of calories and vitamin K.
In other words, if you don't gain, you may need to be GF longer or even more strict that you have been ( are you very sensitive to gluten) or you may have additional (and possibly hidden) intolerances.
Finally, my spouse can gain weight and muscle with effort, but maintenance is a bear. He has to be very consistent about eating a lot of protein. One gluten mistake and he tends to lose a lot of weight. On the other hand, he continues to make strength gains. But none of this happened until he'd been off eggs for one year (they're back now) and had been gluten and casein free for 2.
What Kurt G. Harris M.D. is to Paleo, Vince Gironda is(was)to Bodybuilding.(especially for the hard gainer) . Both are at the top of their food chains, and both are indeed, Honey Badgers.Google: Vince Gironda. Lots of free stuff about him, and by him. R.I.P. :)
If you're not gaining, eat more. I like the look of your list but as well as the salmon you mention, I'd suggest some big fatty steaks and organ meats. Plain chicken breast is the minimum you can get from an animal, and animals are where it's at for growth. There's a whole bunch of different ways you can structure your eating but it's basically finding what works for you. The only other significant factor of course is the recovery. It may not be ideal but you should still see gains with 3x a week, if you eat enough and get lots of sleep etc. Otherwise, you may want to consider cutting back. Really high-intensity once a week is enough to stimulate growth, and gives time to recover before hitting it again. But as you say, if you actually do better with a group then you should be able to get what you need from that - just don't be afraid to take it easy some days. If you're not feeling at full strength then you're just piling on the damage if you try and push through it.