0

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How many meals a day to put on muscle and further performance

Answered on August 19, 2014
Created July 21, 2011 at 8:37 PM

I'm an avid crossfitter and do about four to five WODS a week with occasional olympic lifting thrown in. I would like to put on some more muscle by the end of the summer. I've been eating four fairly large paleo meals a day. Enough? More?

2d4ff23c8ce7fb00708fa88ceffd4087

(408)

on October 01, 2011
at 12:54 AM

This. Too much exercise is very catabolic, I have been a victim of this many times.

Medium avatar

(19469)

on August 18, 2011
at 11:09 PM

greek yogurt, grass-fed cow or goat's milk, and eggs, lots of eggs. A high quality whey-protein powder can also help if you're currently missing meals or find yourself in a position where you may not always be hungry for whole food. Jarrow makes an unflavored whey that is free of any sweeteners, additives, etc.

Medium avatar

(19469)

on August 18, 2011
at 11:07 PM

I think that 4-5 WODs per week would make adding muscle mass difficult. I suggest retooling a portion of your workout routine to follow a more traditional hypertrophy (muscle building) regiment. 1-2 metabolic conditioning days (Crossfit WODS) plus 2-3 days of serious squatting, bench pressing, dead lifting, military presses, bent rows and other big, heavy, compound movements should be ideal. Regarding diet, go for fatty meat to get your saturated fat intake up, and, as long as you're not allergic/intolerant, consider the addition of high-fat dairy products like...

F4948262665b344a124fcdc1154d7a92

(10)

on July 23, 2011
at 08:30 PM

I Stand about 5 foot 10 inches and seem to stay around 155 pounds, with approximately 8 percent body fat. I have made some positive gains with lifts, however faster times in WODs have been a little harder for me to come by. When I say more muscle I mean ideally around 10 more pounds by September. As far as paleo I mean paleo, no grains, legumes, dairy, processed foods, or sugar. I eat alot of lean meat and fat sources like nuts and seeds. I actually eat quite bit of fruit as far as carbs go. So an ex: 6 0zs lean beef, 2 large handfuls of Blueberries, 2-3 large handfuls of pecans.

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3 Answers

1
6b365c14c646462210f3ef6b6fecace1

(1784)

on September 02, 2011
at 02:54 PM

nods head at cliff - achieve an anabolic state which helps you build muscle (beware of fat gain though)

keep in mind, too much excercise is catabolic too (through cortisol production). You may want to do yourself a favor and relax on the exercise. I'm sure you've heard this before - but muscle is built when you're resting, not exercising.

2d4ff23c8ce7fb00708fa88ceffd4087

(408)

on October 01, 2011
at 12:54 AM

This. Too much exercise is very catabolic, I have been a victim of this many times.

0
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 01, 2011
at 11:20 PM

it doesnt matter how many meals you eat, you have to eat more calories than you expend

if you have normal anabolic hormones most of the extra calories will go to protein synthesis and muscle fuel replenishment both of which will give you bigger and heavier muscles

0
Medium avatar

(19469)

on July 21, 2011
at 08:57 PM

There is no magic number of meals that equates to adding muscle mass as individual responses vary wildly. What would be helpful (for me at least) is to know more about your goals and current exercise/diet program.

For example:

  • Has your weight/bodycomposition remained static for the past few months?

  • Have you been making appreciable gains in your workouts/lifts?

  • When you say "like to put on some more muscle" do you have a specific goal in mind? And how much time is "by the end of summer"?

  • When you say "paleo meals" what does that mean? Paleo is very different from person to person, so are you eating fruits/startches, are you low-carb/high-fat, etc.

F4948262665b344a124fcdc1154d7a92

(10)

on July 23, 2011
at 08:30 PM

I Stand about 5 foot 10 inches and seem to stay around 155 pounds, with approximately 8 percent body fat. I have made some positive gains with lifts, however faster times in WODs have been a little harder for me to come by. When I say more muscle I mean ideally around 10 more pounds by September. As far as paleo I mean paleo, no grains, legumes, dairy, processed foods, or sugar. I eat alot of lean meat and fat sources like nuts and seeds. I actually eat quite bit of fruit as far as carbs go. So an ex: 6 0zs lean beef, 2 large handfuls of Blueberries, 2-3 large handfuls of pecans.

Medium avatar

(19469)

on August 18, 2011
at 11:09 PM

greek yogurt, grass-fed cow or goat's milk, and eggs, lots of eggs. A high quality whey-protein powder can also help if you're currently missing meals or find yourself in a position where you may not always be hungry for whole food. Jarrow makes an unflavored whey that is free of any sweeteners, additives, etc.

Medium avatar

(19469)

on August 18, 2011
at 11:07 PM

I think that 4-5 WODs per week would make adding muscle mass difficult. I suggest retooling a portion of your workout routine to follow a more traditional hypertrophy (muscle building) regiment. 1-2 metabolic conditioning days (Crossfit WODS) plus 2-3 days of serious squatting, bench pressing, dead lifting, military presses, bent rows and other big, heavy, compound movements should be ideal. Regarding diet, go for fatty meat to get your saturated fat intake up, and, as long as you're not allergic/intolerant, consider the addition of high-fat dairy products like...

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