So I've been paleo for awhile, strict except I have some local raw cheese once in a while, who wouldn't?
I'm 19 yo guy, workout out often, sprint once or twice a week, but have no weight to lose. If anything, i want to gain muscle but i don't want to go about with any "bulking" or stuffing my face. However it seems that no matter how clean my diet, or how much i workout, i never get the really muscular build.
My question is, should i just eat more? I feel like i already eat a ton of food, but not a lot of carbs cause the only source is veg like carrots and usually a sweet potatoe a day.
I know this is a long winded question, but any help would be appreciated.
p.s. it's extra frustrating cause my brother whos 100% SAD diet is 1000x more muscular.
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I suppose that you want to put on more muscle/strength and remain functionally strong because without goals or priorities training does not matter.
Imagine that you are your body. Muscle is very expensive for you because it burns your energy reserves, fat does not do that. Because of this it is harder to put on muscle (everyone would be jacked if it was easy). To get more muscular you simply HAVE to send specific signals to your body that rise levels of specific hormones and make you put on muscle.
Where am I going with this?
You are not really sending the right signals because you are not training intense in a way that stimulates building muscle. Do not get me wrong, running and HIT is hard as hell, but it sends different signals to your body and you will not get very muscular.
So what sends the right signals for getting stronger and more muscular?
Lifting HEAVY with low reps. HEAVY squats, deadlifts, bench presses and overhead presses. It is known science.
100lbs squat is simply not stressful enough.
I am weak as hell. I went to gym first time in my life 4 months ago and started working out with weights more or less seriously 3 months ago. I am 5 7''. 3 months ago I was 142lbs and could squat 120lbs for 5x5. Now I am still freakishly weak, but I weigh 155lbs and can squat 190lbs 3x5. And that is with shitty sleep schedule and not eating a lot and being pretty hungry all the time on paleo.
To sum up:
You have to send specific signals to get specific response. Doing that half-ass does not work and cannot work.
After you send the right signals you have to eat a lot and sleep a lot. Guidelines - 8+ hours of sleep and 3500 calories a day when you are training.
If you are willing to do this I can recommend some of the best resources. This post is already TLDR;
Edit1: messed some things up with conversions to pounds.
Some good reasources:
Mark Rippetoe is a great old school coach who has coached a LOT of begginers for a LOT of years.
His book "Practical Programming for Strength Training" gives the framework for working out to build strength/muscle. It short, easy read that puts out the mindset of this. But that is mostly theory / mindset. It should give enough information for you to decide if you want to do this.
His another book "The Starting Strength" goes very deep in all exercises - around 500 pages, he takes 100 pages to describe one exercise - squat. But this is not for everyone because it is not an easy read.
(Yes 4.8 amazon ratings with 380 reviews)
If you do not like reading that much, you can check out a few youtube channels that use similar framework. There are a lot of them, but here are some of them.
Elliot Hulse: http://www.youtube.com/user/strengthcamp/videos
Johnny Candito: http://www.youtube.com/user/CanditoTrainingHQ
So basically I am recommending some heavy lifting based stuff that works. One of the most popular programs would be Mark Rippetoe's Starting Strength. Another might be Stronglifts that was created by some unknown Mehdi Hadim who modified a few exercises from the Starting Strength and marketed it like crazy to make it popular and make monies.
You might want to read his Stronglifts 5x5 report that is available for free. Gives some info on mindset and is easy to read, but more BS marketing in there.
Any suggestions for other good workout routines or lifts?
I think you hit the nail on the head. I would definitely up the carbs. It sounds like you are really low in that department, especially for your activity level.
To get some more sense about your training ...
What is your height and weight?
How much can you squat (your best squat, could be in reps and sets if you have not done any 1 rep maxes)?
Do you progressively overload (do you increase weight on exercises regularly)?
And still ... how often do you work out?