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Bulking Up Paleo, how to adjust carbs to fat

Answered on August 19, 2014
Created April 15, 2013 at 5:06 PM

Hey there, I've asked a similar question before, but I didn't really get all the answers I was looking for.. SO I am going to ask a different one-

I am attempting to bulk up, training 6x a week, one day of HIT cardio, the rest generally lifting days. currently I am 5'7", and 119 lbs, very underweight(I'm 17 by the way)

After eating higher carb for most of my life, I recently discovered the primal blueprint, and for the last 3.5 weeks, I've eaten between 85 and 150 grams of carbs per day, depending on the workout I'm doing, (I generally eat more carbs on a heavy legs day or high volume day, etc etc) Anyway, I have been eating 220 grams of protein per day, and aim for 2900 calories 5x a week, and 2200 calories on my rest day and on my lighest workout day.(on those 2 days a week, I also limit my carbs to around 85 grams, and my fat is of course less because of the fewer calories) My weight seems to maintain at around 2600 calories, I've discovered that from experimenting a bit....

My question is, can I eat as I've been doing, with limited carbs, around 220 grams of protein, and the rest in fat, with around 150 grams of carbs on heavier training days, and 85 on rest/light training days? Will I be able to build muscle with a surplus coming primarily from fat(avocados, coconut products, primal stuff only) or is this a stupid idea that will just make me get fat? any help would be awesome, I'm really worrying about this....

thanks so much!

Jameson

458b7bac46cb9d6110245305ce8fae44

(88)

on April 16, 2013
at 06:00 PM

no, I never eat gluten, I've been off grains/gluten/processed food for over a year, I just hadn't started eating high fat-low carb till about 3 weeks ago..

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on April 16, 2013
at 03:04 PM

I'm sure greymouser will have a better answer but can you clarify what carbs you were eating? If you were eating gluten/bread/etc, then that could have been a factor in the bloated feeling. Maybe now having your carbs in the form of sweet potatoes and fruit will allow your body to accept a higher carb diet. Once again, C AND F WILL NOT MAKE YOU FAT, IT'S CAL IN VS OUT. Bloating is different from actually gaining fat.

458b7bac46cb9d6110245305ce8fae44

(88)

on April 16, 2013
at 01:37 AM

any word on this would be really helpful!

458b7bac46cb9d6110245305ce8fae44

(88)

on April 15, 2013
at 11:57 PM

My RMR isn't 2600, I was saying my TDEE was 2600..and I was always under the impression that eating a high amount of both (C and F), would just lead to massive fat gain....The thing is, I'm what people in the bodybuilding crowd would call and "endomorph" (not that I use distinctions like that) meaning that I tend to gain fat pretty easily and from what I've seen, my body tends to like less carbs.when I was eating lots of carbs, I was constantly bloated, and had digestive problems after larger meals. If I were to cycle my carbs, would that be better? How would that look? or is 150 g of C okay?

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 15, 2013
at 05:48 PM

I'd phrase the protein req as "don't focus on protein, but get enough" - if you hit 130g, it's just as easy to hit 180g or 100g (for e.g., eating a big old steak). I think, especially in a paleo-carb-anxious mindset that it's worthwhile to say "eat a lot of carbs" -- even if it's only 200-350g or so when bulking. Totally agree on the cal req - if he's at 2600 RMR, then never lower than that!

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 15, 2013
at 05:11 PM

You *just* asked this.

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3 Answers

best answer

1
86c97b2779feab3c330f5e1c5fea7e25

(2312)

on April 15, 2013
at 05:15 PM

This is literally an answer I posted a few days ago but...CALORIES IN vs CALORIES OUT. If you eat more cal than you expend, you will gain weight. Less and you will lose weight. That's all weight loss/gain is.

I would say shoot for less protein (130g would even be a lot), up your carbs to like 200g-250g (lots of sweet potatoes, fruit and starchy veggies) and fill in the rest of the cal with all the fat you want (avocados, coconut products, nuts, etc).

DO NOT EAT LESS THAN YOUR "2600 CAL" ON REST DAYS. You said yourself that you maintain your weight here, and since you want to put on weight, why would you want to eat less?? Eat at LEAST that 2600 cal on rest days, maybe just a few less carbs if you want.

458b7bac46cb9d6110245305ce8fae44

(88)

on April 15, 2013
at 11:57 PM

My RMR isn't 2600, I was saying my TDEE was 2600..and I was always under the impression that eating a high amount of both (C and F), would just lead to massive fat gain....The thing is, I'm what people in the bodybuilding crowd would call and "endomorph" (not that I use distinctions like that) meaning that I tend to gain fat pretty easily and from what I've seen, my body tends to like less carbs.when I was eating lots of carbs, I was constantly bloated, and had digestive problems after larger meals. If I were to cycle my carbs, would that be better? How would that look? or is 150 g of C okay?

458b7bac46cb9d6110245305ce8fae44

(88)

on April 16, 2013
at 06:00 PM

no, I never eat gluten, I've been off grains/gluten/processed food for over a year, I just hadn't started eating high fat-low carb till about 3 weeks ago..

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 15, 2013
at 05:48 PM

I'd phrase the protein req as "don't focus on protein, but get enough" - if you hit 130g, it's just as easy to hit 180g or 100g (for e.g., eating a big old steak). I think, especially in a paleo-carb-anxious mindset that it's worthwhile to say "eat a lot of carbs" -- even if it's only 200-350g or so when bulking. Totally agree on the cal req - if he's at 2600 RMR, then never lower than that!

458b7bac46cb9d6110245305ce8fae44

(88)

on April 16, 2013
at 01:37 AM

any word on this would be really helpful!

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on April 16, 2013
at 03:04 PM

I'm sure greymouser will have a better answer but can you clarify what carbs you were eating? If you were eating gluten/bread/etc, then that could have been a factor in the bloated feeling. Maybe now having your carbs in the form of sweet potatoes and fruit will allow your body to accept a higher carb diet. Once again, C AND F WILL NOT MAKE YOU FAT, IT'S CAL IN VS OUT. Bloating is different from actually gaining fat.

best answer

0
Ede98d8569d42885d70e07c92d3df34e

(623)

on April 15, 2013
at 06:49 PM

I definitely believe the number of macronutrients is far more important than the number of calories. Although calories can be a good general indicator of how much food you need to eat, they are merely a measure of how much heat energy is given off during incineration. Your digestive system is not an incinerator, nor does it absorb energy the same way.

Anyway, I'd say carbs and protein at least 1.5g/lb lean body weight on lift days (if youre not gaining with these amounts in the first week, increase both to 2g/lb).The rest of your calories should come from fat. On rest/cardio days you can decrease carbs a bit (maybe 1g/lb). Also, eat most of your carbs PWO, with maybe some fruit pre workout as well.

Some other things to try would be eating a few raw eggs a day (contain cholesterol, which is needed for testosterone synthesis, often becomes oxidised in cooking) and a raw/very rare steak a few times a week(raw meat has much higher creatine content, which increases protein synthesis).

Above all, experiment, take measurements daily and track your progress daily. If you stall on your gains, don't get frustrated/give up/blame your genetics like most people do, justchange something (cut back on training, increase carbs/protein etc). Good luck :)

0
7bf306ada57db47547e9da39a415edf6

(11214)

on April 15, 2013
at 05:20 PM

You have to eat more food generally. You don't need that much protein, and that carb level is probably okay.
But maybe you should give up the macronutrient counting and just eat. Nuts may be extremely helpful for you in this regard. And you shouldn't worry too much about gaining some fat. You almost have to gain some fat in order to gain muscle.

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