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Return to elite shotput/power sports, how would you do it? Paleo style...

Answered on August 19, 2014
Created July 17, 2012 at 12:12 PM

Was an fairly elite shotputter as a junior, at 125kg and eating whatever the hell I liked mind you. Now at 95kg and seriously contemplating a comeback as something to work towards physically while studying. Obviously I do not want to lose any of the health effects of eating paleo and would like to keep my body composition as lean as possible. Obviously to get stronger there is going to have to be a concerted effort at eating for recovery but apart from that I'm hypothesising that it would be possible to get pretty big, pretty strong without getting as fat as your traditional shotputter. Anyone have any experience with putting on solids amount of mass and the effect it had on your waistline with paleo vs traditional consumption of SAD rubbish.

Cheers, Aussie

F5be4be097edc85690c12d67ee1a27c0

(1884)

on July 17, 2012
at 01:04 PM

I always think that adding fat and muscle at the same time and then leaning out is the best way to go.

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3 Answers

1
34cf7065a6c94062c711eb16c0f6adc3

on July 17, 2012
at 12:55 PM

You do want to read the Fat Loss Bible by Anthony Colpo. Colpo will give you a scientific basis. He is against intermittent fasting, but he did not criticise Leangains approach. Then follow leangains, which will allow you to grow stronger while staying lean.

I am not sure but for shotput, you will be able to throw more and farther if you have some fat too, to provide for a counter weight. Not much maybe around 12% instead of the leaner 8%. You can experiment about that.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on July 17, 2012
at 01:04 PM

I always think that adding fat and muscle at the same time and then leaning out is the best way to go.

1
F5be4be097edc85690c12d67ee1a27c0

on July 17, 2012
at 12:43 PM

Wow... 95kg and 125kg is a huge difference. I assume you are not wanting to get that big again, right?

Have you checked out leangains? "Leangains is specifically tailored to fitness and strength training, and for those wanting to get as lean and strong as possible. In comparison to other intermittent fasting based diets much more emphasis is put on proper pre- and post-workout nutrition. There are also specific guidelines with regards to calorie cycling, macrocomposition and meal timing. "

http://www.leangains.com/

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on July 17, 2012
at 01:15 PM

You can definitely get huge eating paleo style. However, I'm not sure you can be lean and be an elite thrower. Force = Mass x Acceleration. You don't need me to tell you that a lot of your force is coming through your legs (assuming you mean shot). Having massive leg muscles that can propel the body up, and a heavy upper body creates far more force than you can get with pure muscle. Look at NFL line men and elite throwers. They are not heavy because they eat a poor diet and don't workout. They are heavy because it provides them with the mass needed to generate the kind of force that elite athletes in their field require.

That being said, best way to gain mass is to load immediately after a workout, and then fill with fat and protein 2 hours later. Sticking with the Paleo-ish style, I would recommend:

Immediately after workout: Carbs and Protein -- i.e. Sweet Potato and a Protein Shake

2 Hours Later: High Fat with Protein -- i.e. Whole Milk and a Spinach Salad with Salmon and some form of nuts

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