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Advise on diet - current and changes suggested

Answered on August 19, 2014
Created July 23, 2013 at 9:41 AM

I have been on paleo for six months plus now, though not 100%. A typical day is three eggs and chicken burger (just mince chicken with spices)and a glass of vegetable juice (spinach, carrots, cabbage) for breakfast; a salad or chicken curry for lunch, a handful of almonds for a snack and vegetables or chicken/ goat/ fish for dinner. Serving size for lunch and dinner is a small bowl or two.

I also take Omega supplement

I work out three times a week, recently have upped that to 6 times a week, also a couple of days have added a banana a day and white rice after a heavy workout or game.

Have been steady at 85 Kgs. I am 6 feet 1 and want to bulk up significantly. I am fit but not as bulked up/ ripped as i want to be including abs.

What should I do differently. I keep reading about need for more carbs for bulking up.. do I need those? What else? Am I eating enough caloried, enough variety? Should I eat more, a lot more etc?

Please help..

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2013
at 08:01 PM

I would still keep it to about 4-5 workouts a week, so that you are well rested, and keep cortisol levels down. If your body is handling 6 workouts a week, then your intensity is not high enough.

F4fc1705ab94032c430d481d14625a65

(0)

on July 24, 2013
at 03:51 PM

Moted. A related question, would 6x a week be helpful for cutting/ reducing body fat purposes or even there 3x works better?

C6648ab69e5a1560c7585fe3ba7108fb

(880)

on July 24, 2013
at 01:08 PM

SUSTAINEDfitness has it in one -- you won't bulk up (at least not efficiently) on 6Xweek of exercise, as you're just putting too much stress on your body to recover efficiently (and you end up taking a shotgun approach with your exercise anyway, rather than focusing on the exercises that build the most muscle mass).

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2013
at 02:29 AM

If you enjoy the workouts keep doing them, just don't expect to bulk up with 6 workouts per week. Also, if you can do lamb, that is a good meat. Good luck.

F4fc1705ab94032c430d481d14625a65

(0)

on July 24, 2013
at 02:07 AM

Will incorporate goat meat, can't eat beef. Honestly not sure on reducing the activity.. Hooked on to it pretty bad right now :-)

F4fc1705ab94032c430d481d14625a65

(0)

on July 24, 2013
at 02:04 AM

Thanks, great advise and very very helpful

F4fc1705ab94032c430d481d14625a65

(0)

on July 24, 2013
at 02:03 AM

Thanks, will up the intake :-)

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3 Answers

best answer

1
46cca8ea7b1325c286c470182aef053b

(111)

on July 23, 2013
at 01:27 PM

I'm 5'1 and 100 lbs, and that sounds like less food than I eat.

I'd say up the calories, and try the carbs!

F4fc1705ab94032c430d481d14625a65

(0)

on July 24, 2013
at 02:03 AM

Thanks, will up the intake :-)

best answer

0
C6648ab69e5a1560c7585fe3ba7108fb

on July 23, 2013
at 01:46 PM

  1. Track your calories for 3-5 days. You will likely be surprised at how few calories you're actually eating. I was under the impression I was eating enough food to bulk and found that I was about 900 calories short of my daily caloric target.
  2. In order to figure out your daily caloric target, take a look at a few different weight-gain calculators; the best ones will be ones that factor in your body fat percentage. I averaged my results across three different calculators and came up with a target daily intake of 3500 calories a day (6'2'', 150lbs, 15% BF, lifting 3X a week).
  3. Be prepared to eat when you are full, at least at first. The first few days it was a real struggle for me to get enough food in per day, as I just wasn't hungry. Your appetite should adjust in a short period though.
  4. Eat real food. Don't take this as an excuse to eat Faileo just to get enough calories in; get your carbs from starchy veggies, white rice (if you tolerate it), and dairy (again, if you tolerate it), not from sugar. Get your protein from food, not protein powder. Eat liver and other organ meats at least once a week to get micronutrients; make sure you keep your O3:O6 ratio balanced to avoid long recovery times after workouts.
  5. REST. I think my biggest obstacle now is getting enough sleep and rest time. If you really want to be efficient about your bulking, you should be doing heavy, compound lifts 3Xs a week with a rest day in between and maybe one or two days of HIIT for fat loss.
  6. Be prepared to cycle bulking with days or weeks of normal eating (or perhaps even fasting); eating has become a chore for me now (mainly due to the large amount of cooking I have to do, but also because I feel full fairly often), so having a day or a few days where I DON'T worry about stuffing myself is a real treat.

F4fc1705ab94032c430d481d14625a65

(0)

on July 24, 2013
at 02:04 AM

Thanks, great advise and very very helpful

best answer

1
C45d7e96acd83d3a6f58193dbc140e86

on July 23, 2013
at 08:21 PM

If you want to bulk up, do not workout 6 times per week, make 3 the maximum, with one of those HIIT. Also, go for medium to low repetitions and heavy weight on the other two days, with moderate rest between sets. Failure from 4-6 reps. Get rid of chicken and add more red meat, as that will boost your testosterone levels. Growth is a hormonal response to food AND exercise that happens while you rest. All three components must be in place.

F4fc1705ab94032c430d481d14625a65

(0)

on July 24, 2013
at 02:07 AM

Will incorporate goat meat, can't eat beef. Honestly not sure on reducing the activity.. Hooked on to it pretty bad right now :-)

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2013
at 02:29 AM

If you enjoy the workouts keep doing them, just don't expect to bulk up with 6 workouts per week. Also, if you can do lamb, that is a good meat. Good luck.

F4fc1705ab94032c430d481d14625a65

(0)

on July 24, 2013
at 03:51 PM

Moted. A related question, would 6x a week be helpful for cutting/ reducing body fat purposes or even there 3x works better?

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2013
at 08:01 PM

I would still keep it to about 4-5 workouts a week, so that you are well rested, and keep cortisol levels down. If your body is handling 6 workouts a week, then your intensity is not high enough.

C6648ab69e5a1560c7585fe3ba7108fb

(880)

on July 24, 2013
at 01:08 PM

SUSTAINEDfitness has it in one -- you won't bulk up (at least not efficiently) on 6Xweek of exercise, as you're just putting too much stress on your body to recover efficiently (and you end up taking a shotgun approach with your exercise anyway, rather than focusing on the exercises that build the most muscle mass).

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