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Meal plan 3300 gaining muscle mass

Answered on August 19, 2014
Created June 19, 2012 at 12:03 PM

I'm currently bulking on a 3300 cal diet eating ~260g carb ~140g fat ~270g protein. However wanting to go paleo but not sure how to plan it? Im allergic to gluten & wheat, also find it hard to tolerate dairy. Is it possible to make gains on high fat? Any meal plan ideas?

F287713b432503cfe37fb567847131a8

(20)

on July 29, 2012
at 09:07 PM

Hi thanks for the advice! I'm 5'7 123lbs and 20. According to myfitnesspal my carbs are only 210 ATM!

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 08, 2012
at 01:40 AM

I'd agree that he'd do better with more carbs in the mix. While there's nothing wrong with that amount of fat in a diet, there's just no need given his goals. Those calories would be better spent on carbohydrate.

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on July 07, 2012
at 09:13 PM

+1. Insulin is a very important anabolic hormone. You'll likely find bulking much more difficult on a low-carb diet as compared to one with carbs.

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on July 07, 2012
at 09:12 PM

+1. Insulin is a primary anabolic hormone.

3ab5e1b9eba22a071f653330b7fc9579

(2262)

on June 29, 2012
at 08:56 PM

I like leangains too, I have been following that eating schedule since last September, very convenient

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 23, 2012
at 12:43 PM

**Eat, Stop, Eat** is not a "their" book FYI - it was not written by Martin Berkham, the author of the Leangains website. It's just a different IF program/book/solution.

F287713b432503cfe37fb567847131a8

(20)

on June 19, 2012
at 12:41 PM

Don't lean gains in IF? Honestly don't think I could do that!

531b053b68e92ac509fc1544f88dc103

(1205)

on June 19, 2012
at 12:35 PM

Careful with that bulking phase. You'll wind up gaining a bunch of body fat along with the muscle. Have you heard of the Lean Gains program? http://www.leangains.com/ Per their recommendations, I've been growing muscle while practicing intermittent fasting. Read their book "Read Eat, Stop, Eat" - it explains how to gain muscle without getting fat.

F287713b432503cfe37fb567847131a8

(20)

on June 19, 2012
at 12:29 PM

Thanks- I eat ~7 times a day so & totally have puffy carb bloat you are on about. Always go whole eggs! So do you recommend where I'd usually put a carb to go veggies & fat? Eg- instead of rice & salmon have salmon with veg & butter?

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5 Answers

2
1c67bc28f4e44bbb8770b86df0463df3

on July 07, 2012
at 08:59 PM

You only need to trigger growth via the correct stimulus. It only takes a whopping 40-45 grams of protein to create 1lb of muscle, the rest is water/glycogen/fat. Your going to need carbs to do this. Don't believe folks that claim to build muscle while VLCing it.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 08, 2012
at 01:40 AM

I'd agree that he'd do better with more carbs in the mix. While there's nothing wrong with that amount of fat in a diet, there's just no need given his goals. Those calories would be better spent on carbohydrate.

2
1407bd6152d9fdbc239250385159fea1

on July 07, 2012
at 07:53 PM

Team Oberg, High Fat is by no means preferable to High carb when bulking. Though they're fairly anti-paleo, reading Alan Aragon / Lyle McDonald will elucidate this reality in a fairly succinct fashion.

With that said, Tahinilove, what are you currents stats? (Height/Weight/Age/BF%). If you've already gone through the process of determining the most ideal calorie/macro breakdown and the yield was the aforementioned numbers, I'm going to suggest a serious amount of potatoes (any variety) and white rice to meet carbohydrate and overall calorie needs.

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on July 07, 2012
at 09:13 PM

+1. Insulin is a very important anabolic hormone. You'll likely find bulking much more difficult on a low-carb diet as compared to one with carbs.

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on July 07, 2012
at 09:12 PM

+1. Insulin is a primary anabolic hormone.

F287713b432503cfe37fb567847131a8

(20)

on July 29, 2012
at 09:07 PM

Hi thanks for the advice! I'm 5'7 123lbs and 20. According to myfitnesspal my carbs are only 210 ATM!

1
9b3cd66d6de4517d17f816f81c7f6068

on November 30, 2012
at 02:32 PM

If you keep training short & intense, your body will use primarily fat to re-stock the atp cp energy systems, so overall carb requirement will be much lower than long duration & higher repetition protocals.

Protein 1.5 - 2.0g/lb

Carbs 100-150g

Fats in order of priority: Meats & Fish, Eggs, Coconut Butter, Small amounts of Olive Oil, nuts. (Keep Omega 6 balanced)

Use the Cunningham equation to calculate your calories

1
8bb91214221635aed3daa4852e7be4c9

on July 07, 2012
at 06:31 PM

I highly suggest you check out Jason Ferruggia's ebook Renegade Diet. It's a paleo diet focused towards people who are looking to build size and strength. He's also a great source for strength training in general. He's my go to guy for all things training. I seriously recommend his Renegade Diet book for you, it will explain everything in great detail for you.

0
3ab5e1b9eba22a071f653330b7fc9579

on June 19, 2012
at 12:20 PM

Gaining muscle is pretty simple in theory, you need to eat a LOT to grow and work out to match. So if bulking is about caloric surplus, high fat would be ideal when compared to high carb, since fat has 9 calories per gram while carbs have 4. Also, with paleo bulking you can gain muscle without getting that bloated puffy look most normal men do when they are bulking, I can't really see any drawbacks here. Eat lots of eggs cooked in butter or bacon fat, (yes the whole egg, the white is useless nutritionally), put butter on your veggies, and keep you protien over 1 gram a day per pound of bodyweight and you will be fine! To keep your glycogen full I would reccomend eating potatos or sweet potatos every day, but no need to "carb up" as they say.

F287713b432503cfe37fb567847131a8

(20)

on June 19, 2012
at 12:41 PM

Don't lean gains in IF? Honestly don't think I could do that!

F287713b432503cfe37fb567847131a8

(20)

on June 19, 2012
at 12:29 PM

Thanks- I eat ~7 times a day so & totally have puffy carb bloat you are on about. Always go whole eggs! So do you recommend where I'd usually put a carb to go veggies & fat? Eg- instead of rice & salmon have salmon with veg & butter?

531b053b68e92ac509fc1544f88dc103

(1205)

on June 19, 2012
at 12:35 PM

Careful with that bulking phase. You'll wind up gaining a bunch of body fat along with the muscle. Have you heard of the Lean Gains program? http://www.leangains.com/ Per their recommendations, I've been growing muscle while practicing intermittent fasting. Read their book "Read Eat, Stop, Eat" - it explains how to gain muscle without getting fat.

246ebf68e35743f62e5e187891b9cba0

(21420)

on June 23, 2012
at 12:43 PM

**Eat, Stop, Eat** is not a "their" book FYI - it was not written by Martin Berkham, the author of the Leangains website. It's just a different IF program/book/solution.

3ab5e1b9eba22a071f653330b7fc9579

(2262)

on June 29, 2012
at 08:56 PM

I like leangains too, I have been following that eating schedule since last September, very convenient

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