1

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how to lift weights on the paleo diet?

Answered on August 19, 2014
Created August 26, 2012 at 6:31 PM

im having major digestive issues, and am going on a strict paleo diet for awhile, basically all i eat is fish and steamed broccoli with raw goat kefir before bed... i cannot digest yams or rice at this point.

how should i lift weights without being more exhausted?

should i go low rep? how many reps? im trying to build muscle, not lose weight or "bulk" (seeing that i cant bulk on my diet)

i appreciate your help.

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on August 27, 2012
at 01:41 AM

Not for lifting on that diet, no. Can a little be done? Yes, probably, and there are others here that can tell you more about lifting than me. I'm in a similar situation as far as exercising while trying to heal digestion (I had an ulcer, could barely eat, lost a lot of weight, got really weak) and my approach has been that until I can eat normal Primal food without nausea and have normal energy levels 80% of the time, I'll wait on lifting or hard cardio. I'm at that point now and getting back on the fit wagon. But - that's my approach, and of course may not be the right one for you! :)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 26, 2012
at 11:47 PM

you could toss in some berries too.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 26, 2012
at 11:45 PM

CD is right, although if I were in your shoes I'd just do lower rep sets (2-5, mostly). If you can't do straight up nuts/seeds, try almond butter, salmon (you can eat the skin too- water's bacon), and chicken with avocado. Pound the protein.

62fafa8cb15af7c562fa8c270f7b6174

(619)

on August 26, 2012
at 07:40 PM

How do you lift weights now? What is your experience and your goal?

5f6d15c9dd935b6fed3623caf984c14e

(439)

on August 26, 2012
at 07:13 PM

that is what im doing. getting my health back together, like i said im not trying to go full speed.. i just want to do as much as i can with the diet i stated above.. that being said, do you have any reccomendations?

C78468eddd511ceda87ae06a2abc4a2e

(35)

on August 26, 2012
at 07:11 PM

yeah nuts and seeds are a no go. and i used to be into "bodybuilding" in high school but i cant see how eating only fish and veggies can give you the energy to lift weights in terms of high intensity? or am i wrong

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on August 26, 2012
at 06:51 PM

You are going to need to eat more than just fish, broccoli, and goat kefir. Based on your other questions here recently, I would suggest that you get your health back to a larger degree than you have described before you being concerned about getting ripped.

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on August 26, 2012
at 06:49 PM

Build muscle without bulking? Are you just looking to increase your muscle strength, not muscle mass? Either way, you are going to need to eat more than just fish, broccoli, and goat kefir.

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5 Answers

2
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 26, 2012
at 06:45 PM

There is no secret. You need to eat more, especially fats and protein. Nuts and seeds are out?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 26, 2012
at 11:47 PM

you could toss in some berries too.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 26, 2012
at 11:45 PM

CD is right, although if I were in your shoes I'd just do lower rep sets (2-5, mostly). If you can't do straight up nuts/seeds, try almond butter, salmon (you can eat the skin too- water's bacon), and chicken with avocado. Pound the protein.

C78468eddd511ceda87ae06a2abc4a2e

(35)

on August 26, 2012
at 07:11 PM

yeah nuts and seeds are a no go. and i used to be into "bodybuilding" in high school but i cant see how eating only fish and veggies can give you the energy to lift weights in terms of high intensity? or am i wrong

1
4ce1a8f61ddb106f793b0b3f1cc9c717

on August 27, 2012
at 03:35 AM

You need to fix your gut first.

Doing a colon cleanse would be beneficial to you, I know it sounds weird but here me out.

What you have going on sounds like you are clogged up somewhere in your gut. Your body is trying too hard to break down the foods that you eat, thus causing you to have these issues. It seems that your body can only handle easily digestible foods(other than the broccoli). Even if you are Paleo you should still do a colon cleanse. Hell to do one just fast for about 3 days( do it on a weekend to make it easier for you). Drink nothing but water and 100% juice. Not from concentrate. I recommend Prune juice.

Then start taking a digestive enzyme, as it will help digest your food. Also try a probotic, your body may not have much good bacteria left in your intestines to help break down food.

Look up Oxy Powder for another helpful supplement for your digestive issues. People say it fixes all these problems. I am not advertising, I am just suggesting.

Hope all goes well!

Oh and as far as worrying about gaining muscle right now, you should probably address your digestive issue first, it is only going to keep you drained and not feeling well at all. Give your body a break from food and fast like I said earlier. Make sure the water you drink is purified.

0
743c6f14bdff360777531b6d16a5d4e0

on August 27, 2012
at 07:26 AM

For stomach and indigetion problems I find that its as much about diet as it is about breathing and posture. Focus on breathing into the stomach and straightening the back/shoulders when lifting weights. Most people breath into their chest and this affects the muscles in the abdomen and rib cage area often leading to tension in the stomach muscles and thus problems with digestion. Make sure when you breath in your stomach rises rather than your chest. As often as possible focus on pushing your stomach out and pulling your bum up! It sounds strange but if you do it right you should start to poo, burp and fart more and will have less stomach pain. ALSO expand your diet it seems very limited and drink lots of hot water as often as possible (ie like tea without the tea or milk or sugar).

Let me know how it goes:)

0
3d58b5fb4f9780e2f47d4dcc53338a5a

(2771)

on August 26, 2012
at 11:38 PM

You state that you want to build muscle, but not bulk, which I think is a good idea. It took me several years of basic weightlifting before I started doing slow and heavy lifting. I basicly will lift a relatively heavy weight and do 2-4 reps, keeping the tension up for at least 50 seconds. If you can do a lot more than that, increase your weight and/or slow down. I only do one or two rounds and only a few different excercises and I'm in and out of the gym in about 20 minutes and I only do this once a week. I hurt myself if I do more than that.

I started in January, and gained 5 lbs and went from a size 36 to a size 33, so I know I'm losing fat and building muscles.

This is stuff I learned from fitnessblackbook dot com, especially their article called "How to Build Muscle If Your Joints Hurt" and its been a really big help for me.

Also, I work out first thing in the morning before I eat, so I'm fasted! When I'm done, I take my shower, go to work and pull out the bacon or sausage and snack while working. It feels good when my coworkers say "you're eating bacon?" indicating that I'm unhealthy, but no one ever continues, because they can see that I've been getting in shape.

Good luck! You won't be bulky like a body builder, but you'll look good. Trust me!

0
9265668ccda89e3007dcef4409aa3381

on August 26, 2012
at 08:03 PM

I work from this plan: http://forum.bodybuilding.com/showthread.php?t=998224

I generally eat two meals a day - breakfast and dinner - and it works OK for me. I'm coming to the opinion that I need to eat more, however. Still working on that plan.

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