Paleo Diet and Paleolithic Diet Questions & Answers

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Hey Paleoheads, I have been skinny most of my life (I am still young) partly due to stress and lack of appetite, partly genetics. I have found a ton of appetite lately tho, and Paleo in reinforcing it! I am 6ft and weighed 157 at my peak which was lean muscle. Now after some stress I am 136 and just as lean, but without the muscle ;)

What's the deal, how to handle the extra calories (carbs?). What to do on workout days, potatoes as pre workout? Again carbs after?

Edit: I'm 6 foot by the way. Read below for an update! Paleo rocks for building muscle for skinnies! (not that skinny anymore ;)

edited Sep 19 at 16:01

asked Feb 5 2012 at 14:37

Flypp
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dav · Answer 1 · 2012-02-05 14:41:19Z UTC

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Lift weights and make your food super tasty.

answered Feb 5 2012 at 14:41

dav
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luckybastard · Answer 2 · 2012-02-05 18:48:07Z UTC

From a diet perspective, try to get .7-1g of protein/1lb of lean body mass and start shooting starch like there's no tomorrow. Some would recommend more protein but from what I've witnessed/experienced, getting as much protein as your body can process efficiently followed by making up the rest of the calories in starch and fat is a smarter way since much of the excess protein will be converted to glucose via gluconeogenesis anyways. What you're looking for is a calorie surplus with as healthy food choices as possible that do not mess with your health markers. I think the way I've outlined is a smart way to go about it, nutritionally.

As far as strength training goes, lift 2-3 times a week VERY heavy with low reps(6-10) and 3-4 sets per exercise. Try to get at least 2 exercises in per bodypart. We're aiming for hypertrophy, which can have similar goals to strength increases but more volume can be applied for maximal muscle growth.

Good luck.

Edit: Deadlifts and Squats should be at the centerpiece of your strength training since they do more than any other exercises to shock the CNS and trigger release of growth hormones. Also, keep the movements to simple, compound movements. Leave the cutesy stuff to the bodybuilding mags.

Sean · Answer 3 · 2012-02-05 15:36:19Z UTC

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Emphasize squat, deadlift, and press, de-emphasize metcon workouts. Regular burner metcons are just driving with the parking brake on if you're trying to gain weight.

Eat like it's your f'ing job, of course.

How about D.E.A.D. - Dozen Eggs a Day?

answered Feb 5 2012 at 15:36

Sean
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	OK thanks. I am eating about 4 eggs a day. Doubling or tripling it will start to make me concerned about health even though I views on colesterol go both ways. I'm in Holland anyway, they don't have costco's and don't sell cartons of egg whites – Flypp Feb 7 2012 at 15:25
	You want the cholestrol and not the white. The white is the part to throw out. Bad for the gut, in some of us. Seriously what do you think Testosterone is made out of? Cholesterol. The whole point of 12 eggs a day, or GOMAD is that your cholesterol will sky-rocket, your test will go thru the roof and you'll gain 30lbs. – Satchmo Sep 18 at 1:39
	LikesLardinMayo, that testosterone thesis... first time i've heard about it. Got any science on this? I am still concerned by convenional science, telling us to stay below 200mg of dietary cholesterol a day. I am probably at around 1300-2000mg a day. – Flypp Sep 19 at 15:36

Wcc Kamal Stabby fan · Answer 4 · 2012-02-05 15:36:51Z UTC

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Hi Flypp,

Here is some info that may help you:

http://www.marksdailyapple.com/gain-weight-build-muscle/

http://paleodietnews.com/3017/the-paleo-diet-for-athletes/

answered Feb 5 2012 at 15:36

Wcc Kamal Stabby fan
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cool thanks, I am in fact getting the Primal Blueprint today. – Flypp Feb 7 2012 at 15:25

Michael RB · Answer 5 · 2012-02-05 16:55:18Z UTC

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Eat as much paleo as you can. I eat sweet potatoes post workout and I am usually fine pre workout.

For progress, I would lift with a standard 3x5 linear progression for as long as you can.

What type of routine are you doing?

edited Feb 5 2012 at 16:55

answered Feb 5 2012 at 16:42

Michael RB
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hey again, I do: 1. squats, bench, standing barbell rows 2. deadlifts, pull-ups, military press I do 6 to 7 sets including warm-up sets for each. I think I know what you are referring to with 3sets 5 reps. I forgot the details of the weight progression tho. – Flypp Feb 7 2012 at 15:34

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3x5 is standard starting strength routine. That seems really reasonable. – Michael RB Feb 8 2012 at 1:31

Josh · Answer 6 · 2012-02-05 16:00:44Z UTC

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you should probably consult resources specifically devoted to teaching people to increase their lean mass, written by people with lots of personal/coaching experience, and filter that through a paleo lens rather than through paleo resources.

answered Feb 5 2012 at 16:00

Josh
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There are a ton of paleo resources available. Robb Wolf,Greg Everett ,John Welbourn,Lalonde,etc. are constantly advising people are on this – Michael RB Feb 5 2012 at 16:56

I see what you mean jrdn. Thing is that especially on the carbs, things go apart quite far. E.g. spaghetti as pre WO, dextrose right after. These are things I won't want for now as it makes me feel better to be on paleo. Will check out the other authors, thx michael – Flypp Feb 7 2012 at 15:29

Dean · Answer 7 · 2012-02-06 07:18:31Z UTC

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A low carb high fat diet can work just as well to normalize underweight as overweight. Make those extra calories fat. Cream and cheese are tasty if you do them. There is a remarkable transformation from underweight to normal reported with photos in Lutz's "Leben ohne Brot".

answered Feb 6 2012 at 7:18

Dean
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	OK, interesting stuff, I am German. Cream and cheese? can you elaborate? – Flypp Feb 7 2012 at 15:40
	They are just easy ways to take in extra fat. – Dean Feb 8 2012 at 11:16
	Just avoid cream (Schlagsahne) with carrageenan. Also dairy is no good for people with leaky gut. – Dean Feb 8 2012 at 11:18
	Alright, in Europe it's E407. I had not read about it before, put paying attention seem legit. Thanks – Flypp Feb 15 2012 at 23:18

Flypp · Accepted Answer · 2012-09-19 16:28:24Z UTC

I am reporting back some months later. I now weigh 165 (versus 136 in February). My main carb sources have been rice and white potatoes (sweet potatoes are somewhat exotic and expensive in Holland). I have been on an off on milk. Milk is easy, but not as light on my digestion and mucus, so there's a good reason for paleo to discourage it IMO. My mood has generally stabalized and been more uplifting (or generally more manageable and observable which is actually more important) and I attribute it mostly to nutrition.

If you are looking to gain strength and weight, you must experiment with bananas, sweet potatoes, white potatoes, white rice, brown rice, yams and cassava.

Up until two months ago (most of my gains) I have not eaten too many carbs at all. (below 150g a day). Now I frequently am above it due to energy and muscle recovery. But protein and fat has remained high in my diet, especially after 5pm / 7pm.

Once you find your way, it will work even for a super skinny dude like me (and YOU!)

Oh yeah, train for STRENGTH. 5 reps. 3 sets. (check out starting strength). I have been doing the German Basic Program: (+ Kettlebells)

A: Squat, Bench, Row B: Deadlift, Pull-up, Press Train 3 times a week (unless you do additional Sprints/Kettlebells, then do 2 times)

gismcieri · Answer 9 · 2012-02-05 17:41:14Z UTC

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There are some trainers in the paleo world that use milk to help gain size along with a good lifting program.

answered Feb 5 2012 at 17:41

gismcieri
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	I am reducing milk somewhat, shifting more towards yoghurt and cottage cheese. I do really like the taste of milk though, why it will definitely stay in my diet :) – Flypp Feb 15 2012 at 0:46
	7months later, i can say milk is not necessary. If your appetite for dry food is higher without it, I would prefer that food (e.g. chicken and potatoes from the fridge) – Flypp Sep 19 at 16:35

Paleo to help skinny guy get big.

9 Answers