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?
Get Free Paleo Recipes Instantly
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
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.