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Paleo Bodybuilding

Answered on August 19, 2014
Created October 12, 2012 at 8:58 PM

Just wondering if anyone has been able to get big while following a paleo diet. I'm currently 5'11, 180 with 15% body fat. My goal is to get to 200 with 10% body fat. Have you, or do you know of any bodybuilders with a paleo diet? Thanks!

Edit: Okay, a little more about my experience. I have been eating paleo and lifting off and on for about 3 years. I started with about 15% body fat and absolutely no muscle, I weighed 160. About a year and a half ago I joined the Marines and I haven't been able to eat a very paleo diet (and lift) up until recently. I have been making some great gains these past couple months (although I suspect it's a lot of muscle memory) and I have been eating a lot of rice, which I would like to replace with fruits. I have tried high fat low carb on multiple occasions and I just don't have the same energy when I lift.

5c9fda2bd0018516806bba200a93f6fa

(608)

on September 07, 2013
at 01:28 AM

It's worked well for me, but i'm a hardgainer to begin with so i naturally burn body fat quickly. Try it, see if it works, if it doesn't then play with the macros until you get it right.

5c9fda2bd0018516806bba200a93f6fa

(608)

on October 13, 2012
at 03:44 AM

Keeping free(usable) testosterone levels high and cortisol(stress hormone) low, also helps with shedding fat and building lean muscle tissue.

5c9fda2bd0018516806bba200a93f6fa

(608)

on October 13, 2012
at 03:43 AM

If you can get your hands on a natural testosterone booster supplement made with herbs, go for it. Tribulus terrestris, Ginkgo Biloba, and Damiana are good. Try natural ZMA for better sleep and recovery.

5c9fda2bd0018516806bba200a93f6fa

(608)

on October 13, 2012
at 03:40 AM

You might want to try 40% fat, 40% protein, then 20% carbs first. That might work a little better for you.

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on October 12, 2012
at 10:55 PM

The carb and fat portions should be even, you need plentiful amount of carbs, need insulin to shuttle nutrients to muscles

4164a77c7ccf4839ec7f1e665d27cc6d

(1085)

on October 12, 2012
at 09:50 PM

That seems like a lot of fat for someone trying to cut from 15% to 10% BF. Have you had success doing what you recommend?

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4 Answers

1
06ca9c524c28bc3fba95d4d90f8f43c6

on October 12, 2012
at 09:26 PM

Jake,

Thats attempting to add 27 LBS of lean muscle!! I don't know your age, training experience, or anything. If you are a beginning lifter, it might be possible to accomplish over the course of several years. Not saying it's impossible, and without some history and other information it's impossible to know how close you are to your genetic potential. With all that being said, you would need to really bulk up and then cut to get the desired weight and body comp. You would probably need to gain 40-50 lbs and start cutting to achieve your goal. Paleo is about a lot more than "getting big", it's about living a healthier lifestyle. An awesome effect of eating a paleo diet are the changes in body comp that result. Good Luck.

Matt
PhysiqueRescue.com

0
C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on October 12, 2012
at 10:51 PM

Well, are you actually entering a competition? If so you need to do the bulk and cut approach, which you do seasonally every year, for example youre in a calorie surplus for 3-6 monthes in the winter, and you diet 15 weeks or so to get competition lean.

0
2e1591c76896828077b930de5107f1af

on October 12, 2012
at 10:31 PM

on training days go high carbs / low fat, 200 cals over maintenance on off days do low carb / high fat, 200 cals below maintence high protein all days! {youll see muscle gains with minimized fat gains} i hope this helps

0
5c9fda2bd0018516806bba200a93f6fa

(608)

on October 12, 2012
at 09:44 PM

It's very hard to put on weight solely on a whole foods diet. Try upping your fat intake in the form of saturated and monounsaturated fat. Eat lots of fatty pastured animals. Try nuts and nut butters. Use coconut oil, olive oil and avocado oil and grassfed butter. Best nut is macadamia because of low pufa. Balance out your macros. Get a good deal of fat, protein and carbs in each meal. Eat 3 or 4 well portioned meals daily. Do not consiously avoid carbs. If you're getting them from quality sources, then you're fine. Try yams, sweet potatoes, taro, malangas, yucca (cassava), beets, rutabagas and carrots. Try 50% fat, 30% protein and 20% carbs. Supplements also help. Try organic whey protein or egg white protein. Eat right, train hard, and rest alot. Remember, it takes time. Have patience, young grasshopper. Some people are naturally athletic and put on muscle quickly without much effort. If you have good genetics, then you will build muscle very easily. If not, then you are going to have to put in a lot of effort. Good luck and have fun :)

5c9fda2bd0018516806bba200a93f6fa

(608)

on September 07, 2013
at 01:28 AM

It's worked well for me, but i'm a hardgainer to begin with so i naturally burn body fat quickly. Try it, see if it works, if it doesn't then play with the macros until you get it right.

C2ecbc6f2948c232d60a639c50b7f4f9

(504)

on October 12, 2012
at 10:55 PM

The carb and fat portions should be even, you need plentiful amount of carbs, need insulin to shuttle nutrients to muscles

5c9fda2bd0018516806bba200a93f6fa

(608)

on October 13, 2012
at 03:43 AM

If you can get your hands on a natural testosterone booster supplement made with herbs, go for it. Tribulus terrestris, Ginkgo Biloba, and Damiana are good. Try natural ZMA for better sleep and recovery.

5c9fda2bd0018516806bba200a93f6fa

(608)

on October 13, 2012
at 03:44 AM

Keeping free(usable) testosterone levels high and cortisol(stress hormone) low, also helps with shedding fat and building lean muscle tissue.

4164a77c7ccf4839ec7f1e665d27cc6d

(1085)

on October 12, 2012
at 09:50 PM

That seems like a lot of fat for someone trying to cut from 15% to 10% BF. Have you had success doing what you recommend?

5c9fda2bd0018516806bba200a93f6fa

(608)

on October 13, 2012
at 03:40 AM

You might want to try 40% fat, 40% protein, then 20% carbs first. That might work a little better for you.

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