2

votes

Weight lifting and calories

Answered on August 19, 2014
Created January 06, 2011 at 8:07 PM

I have been weight training trying to put on mass. I'm about 5'10" and 155. I'm pretty strict with eating paleo, and I eat when I feel like eating and don't when I am not hungry. Yet, my daily intake is about 2000 calories, which is about 500-600 below a calculated target. Could it be that my body doesn't need more than it is telling me? Or should I trust some equation that tells me to take in more?

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 15, 2011
at 10:04 PM

As for digestive enzymes, see here: http://www.amazon.com/NOW-Foods-Super-Enzymes-Capsules/dp/B0013OXKHC/ I'd recommend the capsules, not the tablets, as Robb Wolf and others have said that the capsules seem to be more potent. They are slightly more expensive, though.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 15, 2011
at 10:04 PM

Personally, I need to eat to the point of discomfort if I want to gain weight. Maintaining weight is seemingly effortless. Your experience may be different. Some people lose/gain weight effortlessly, and some people have a hard time getting their weight to budge. I don't count calories or measure macronutrients often, but when I do, it's around 3500 kcals and 60F-30P-10C. I am experimenting with higher carb, lower fat and will see how that goes.

C77c5f4ef811f3f10476499975db747d

on May 14, 2011
at 10:49 PM

Jae - Can you confirm that increasing your caloric intake past your natural instincts (to 3500-4500) was temporary? Right now do you just eat as much as you need to feel full? How much is protein, and how much is fat? Lastly, what were these digestive enzymes? Thanks for your post - its giving me some hope! Have been paleo for a year, 5'9", 31 yrs old, stuck at 139 lb (down from 149 pre-paleo) even though I've gotten a lot stronger. Its a mystery that I hope your post is solving!

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 07, 2011
at 11:58 PM

cool, thats where im at. im a firm believer in fat-intake, but just for my PWO i stick to lean protein and starchy carb. working wonders so im happy.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on January 07, 2011
at 03:39 PM

What are your goals? What are you lifting? IMO you are about 45 lbs. underweight... but your goals may differ from mine.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 07, 2011
at 02:52 AM

Eggs=meat to me, and usually sausage/bacon... Double meat, lol

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 07, 2011
at 02:51 AM

Meat yes, lean meat, depends on source. Wild cuts I eat full fatty cuts. With CAFO meat I eat lean only. I have Meat with every meal period.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 07, 2011
at 02:40 AM

When you do your starch tuber (sweet and or white potatoes I'm guessing) PWO is that with lean meat for protein? Or are you only starchy carb immediatelyPWO? I've been having luck with lean meat (chicken breast kinda thing) and sweet potato PWO. Just wondering you.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 06, 2011
at 11:57 PM

im currently at 171, up from 154 lbs bodyweight on November 1st i think. two months of starting strength and big eating. Eat bigger than you are, OP. i mean it. eat a lot. i dont count but i'd say im in the 3-5500 cals/day range everyday, even off days. in fact, i eat bigger on off days. you can always eat more. Wendler had a good quote: something to effect of "eat big, you didnt start lifting heavy to lose weight."

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on January 06, 2011
at 08:42 PM

I wondered this myself, but my answer is long as it is. OP, are you doing Starting Strength or something comparable?

  • D05e94d3fa7fbf32eb56445ad932f654

    asked by

    (773)
  • Views
    2.1K
  • Last Activity
    1284D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

5 Answers

6
77732bf6bf2b8a360f523ef87c3b7523

(6157)

on January 06, 2011
at 08:17 PM

Don't trust equations. But don't trust your body, either. Eat more than you think you need. If you want to gain weight, you will have to make some sacrifices.

Some people put on weight very easily. You (and I) are not one of them.

Eating = training. Training = eating. Don't do one without the other.

Start by forcing yourself to eat 2,500 kcals. If your weight stalls, increase again. You may have to go as high as 6,000 kcals, depending on your training.

You will probably not gain weight if you don't eat when you are not hungry. Eating is now your job.

Taking digestive enzymes really helped me, as well. Before taking enzymes, I failed to gain weight even on 4,000 kcals daily. I started taking 5 with every meal, and gained a steady 5 lbs. per month.

Robb Wolf also has a more advanced strategy that involves increasing kcals by around 200-400 every week, then doing a back-off week every few weeks to give your digestion a break, and to retain insulin sensitivity. Try that, if all else fails.

Personally, I gained 18 lbs. over six months by eating 3,500-4,500 kcals daily. It was not easy and it was not fun, but it was worth it. I gained more reliably when I ate enough to be very uncomfortable. When I ate less (say 3,000 kcals) I didn't lose weight, but I didn't gain, either. Maintaining my new weight is very easy, and I can do it on very few calories (as low as 2,000 if I need to).

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 06, 2011
at 11:57 PM

im currently at 171, up from 154 lbs bodyweight on November 1st i think. two months of starting strength and big eating. Eat bigger than you are, OP. i mean it. eat a lot. i dont count but i'd say im in the 3-5500 cals/day range everyday, even off days. in fact, i eat bigger on off days. you can always eat more. Wendler had a good quote: something to effect of "eat big, you didnt start lifting heavy to lose weight."

C77c5f4ef811f3f10476499975db747d

on May 14, 2011
at 10:49 PM

Jae - Can you confirm that increasing your caloric intake past your natural instincts (to 3500-4500) was temporary? Right now do you just eat as much as you need to feel full? How much is protein, and how much is fat? Lastly, what were these digestive enzymes? Thanks for your post - its giving me some hope! Have been paleo for a year, 5'9", 31 yrs old, stuck at 139 lb (down from 149 pre-paleo) even though I've gotten a lot stronger. Its a mystery that I hope your post is solving!

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 15, 2011
at 10:04 PM

Personally, I need to eat to the point of discomfort if I want to gain weight. Maintaining weight is seemingly effortless. Your experience may be different. Some people lose/gain weight effortlessly, and some people have a hard time getting their weight to budge. I don't count calories or measure macronutrients often, but when I do, it's around 3500 kcals and 60F-30P-10C. I am experimenting with higher carb, lower fat and will see how that goes.

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on May 15, 2011
at 10:04 PM

As for digestive enzymes, see here: http://www.amazon.com/NOW-Foods-Super-Enzymes-Capsules/dp/B0013OXKHC/ I'd recommend the capsules, not the tablets, as Robb Wolf and others have said that the capsules seem to be more potent. They are slightly more expensive, though.

2
433e7270c7d606d9e5387d4e28d63df6

on January 06, 2011
at 08:26 PM

I would say the answer above is quite accurate. You have to play around to find out what works best for you. But my question is, what is your weight training like? It's not uncommon for people to "lift weights" and wonder why they are not gaining muscle. But these people are not lifting REALLY HEAVY low reps. Pair that with taking in way more calories than usual and mass comes on. I trust you have done your homework with regards to your training routine. If not, that's not a bad place to turn as well. Good luck!

77732bf6bf2b8a360f523ef87c3b7523

(6157)

on January 06, 2011
at 08:42 PM

I wondered this myself, but my answer is long as it is. OP, are you doing Starting Strength or something comparable?

1
018e690f1359b1ead532307d8a828e22

on January 07, 2011
at 01:24 AM

I'll chime in on this one as well...

  1. Set specific, measurable goals.
  2. Track your progress: journal, blog, whatever works for you.
  3. Share your results!
  4. Assess progress, tweak as needed, restart the process.

Some parting platitudes - keep it simple, be wary of paralysis by analysis, and go get some!

Good Luck!

1
4b97e3bb2ee4a9588783f5d56d687da1

on January 07, 2011
at 12:42 AM

muscle gain requires calories. period.

My strategy, which worked for packing on a quick 20lbs.

2x week, Short, SUPER INTENSE full body workouts. every major muscle group, maximal weight, progressive weight increases. To FAILURE. cant lift it another time, and I try to.

Eat Tubers post workout only, otherwise standard paleo, the difference is, each day I ate 1 meal till i felt uncomfortably full. I then dont eat again until actually hungry, but still feasted once per day. most days that was one feast a day, the day following the heavy workouts, i would find myself hungry before the feast. on those days, i would prefeast, but do a light workout right before, usually jumping jacks or agility work, or pell/punching bag work(i do swordfighting for fun).

I Always trained fasted. Used BCAAs(purple wrathh based on Berkhams recommendation).

I added 5 lbs or so per lift per week. definite strength gains which equated to serious muscle gain.

I did add minimal fat, but retained visible abs, the fat has since left when the gorging stopped, but the muscle remains.

Im attempting a cyclic ketogenic version, when on non workout days i eat full carnivore and tuber up post workout to see if I can better partition the calories into muscle and away from even the minimal fat storage.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 07, 2011
at 02:51 AM

Meat yes, lean meat, depends on source. Wild cuts I eat full fatty cuts. With CAFO meat I eat lean only. I have Meat with every meal period.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on January 07, 2011
at 02:52 AM

Eggs=meat to me, and usually sausage/bacon... Double meat, lol

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 07, 2011
at 02:40 AM

When you do your starch tuber (sweet and or white potatoes I'm guessing) PWO is that with lean meat for protein? Or are you only starchy carb immediatelyPWO? I've been having luck with lean meat (chicken breast kinda thing) and sweet potato PWO. Just wondering you.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on January 07, 2011
at 11:58 PM

cool, thats where im at. im a firm believer in fat-intake, but just for my PWO i stick to lean protein and starchy carb. working wonders so im happy.

1
Af9537cfa50562b67979624e9007e12a

(1334)

on January 06, 2011
at 09:20 PM

go read stronglifts.com, he has a lot of good info on your subject, he is/was a "hardgainer" type also.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!