I've been trying to gain some muscle lately, but I can't seem to figure out the correct measurments in grams. So far. I've been getting around 190-210g of proteins (I weigh 70 Kg), 210-240g of carbs (lots of fruita, too yummy!), and somewhere from 38-60g of fat, which I find a bit too high if one wants to maintain a low body fat(under 12%).
I workout 5-6 times a week (3-4 cardio sessions, weightlifting and recently introduced crossfit moves)
What are your ideas about this? Any recommendatio are welcome as I tend to get confused with ratios and percentages...
asked byFadi (144)
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on June 30, 2012
at 01:19 PM
Fadi, You're going to get alot of contradicting suggestions here. Like, you need to drop the carbs, eat more fat, do Jazzercise instead of cardio, train fasted, do curls on the squat rack for more muscle, etc...
Although everyone is trying to help, you need to figure out what works best for YOU. Stick with those numbers. Measure your progress (weight,bf%,strength,endurance, recovery,sleep). Give yourself at least 3-4 weeks to see if there is any improvement. If not, then reassess your macro nutrients or training.
Since we're roughly the same weight & I workout 6days a week as well. For me, lower fat(30-80g) & high carbs(200-400g) on training days gives me the best energy & quickest recovery while not gaining weight. Then on off days I switch to higher fats & aim for 0 carbs but that doesn't always happen cause my GF & I love going out for ice cream. Which makes my cheat meal icecream the only source of carb I'm getting.
on June 30, 2012
at 01:04 PM
Thanks Rob! I've read Loren Cordain's book on Paleo last year, and A LOT of other online blogs, along with a couple of basic nutrition books.
I wouldn't agree on the fact that I've misunderstood anything as I'm trying to create a combination that would fit my goal. However, I'm no nutritionist or experienced athelete (I'm barely 20), so I will look into your advice.
I've been going with the 1.25g/lb for a while, and have seen some lean, slow gains (16 lb in 7 months) but my main concern is about the fat and carbs intake.
Hopefully my newbie questions won't piss anyone off.
on June 30, 2012
at 12:07 PM
I suggest you read on the Paleo diet again, especially after reading this statement.
38-60g of fat, which I find a bit too high if one wants to maintain a low body fat(under 12%).
Robb Wolf's book will help you a lot. It is obvious you don't understand what the basics of the diet are. Now, your carb intake should be relatively high to a typical Paleo diet since you do mainly endurance activities, however, that statement you wrote shows a gross misunderstanding of how your body works or should work.
Now to answer your question directly.
If you want to gain muscle then you should take it down a notch on cardio. Crossfit is great, but it is not the optimal way to gain strength. Unless your programing includes a strength WOD right before your METCON. You might need to consider revamping your exercise program if you want significant strength/bulk gains. Protein however should follow the simple rule of 1g/lb. However, everyone is different and this will require a little more experimenting on your part.
I personally find the 1g/lb ratio a little low for me, but that's from personal experimentation. I usually go by the 1.25g/lb, since I seem to be less sore the next day.