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Increasing calories for athletic gains

Answered on August 19, 2014
Created August 01, 2013 at 8:48 PM

My husband and I lift 4 times a week and he's trying to convert me to the crossfit style. The biggest problem we have is our diet, we eat as healthily as we can in the desert but it doesn't seem to be enough. Preparing meals isn't the hard part, it's the lack of snacks either due to things being too expensive to make all of the time (requiring almond and coconut flour) or because I simply don't know what to make. We're not seeing the physical gains we would like. Does anyone have any suggestions that won't break the bank?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on August 02, 2013
at 01:33 AM

Yea, I used to think I was a hardgainer, then I realized I just needed to eat more tasty food. I consider fat and skinny people both metabolically fucked though. Which can be fixed with stable blood glucose and insulin sensitivity. Which often means exercise, fiber, meat and less refined fiberless empty carbs.

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 09:56 PM

I always find it somewhat funny when people ask how to add calories, rather than how to subtract them.

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3 Answers

1
C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 08:51 PM

My suggestion is to just eat bigger meals, rather than snack. What type of gains are you not achieving? Crossfit will help you become very fit (if you can avoid injury) but it generally won't make you bigger if you are trying to gain mass. It is great for getting ripped, though.

0
1a6ad0d62f779ca50babe92d70ea6a0c

(137)

on August 01, 2013
at 10:57 PM

What exactly are you trying to achieve? Get bigger, more ripped? It isn't necessary to be eating 5-6 meals per day, it can be more of a pain than anything. Aside from it being expensive, it consumes a lot of time. Eat 3 bigger meals, make sure you have a healthy dose of proteins and fats in each one.

One of the biggest things too, make sure you have a meal (or shake) dense in carbs, proteins, and fats after a workout. I've heard that failing to do so, you can lose anywhere from 75-90% of the benefit of the workout.

I can give you an example of what I've done which has worked wonders (though it's not full paleo)..

My breakfasts often include about 3/4 to 1 cup of heavy cream (33%) with blueberries, blackberries, and strawberries. This keeps me fully energized and sated easily through the morning and my workout in the early afternoon. After the workout, I'll usually have chicken with an assorted amount of veggies with a couple of TBSP's of olive oil on them. Dinner's are usually smaller.. could be anything from just salad or veggies, maybe scrambled eggs, or just pure protein.

I'm trying to lose weight and it's worked wonderfully following this. I've also gained some muscle as well. If I were to try strictly put on muscle, i'd probably replace the heavy cream with yogurt; add more veggies and fruit for lunch. Then have a slightly bigger dinner.

0
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on August 01, 2013
at 09:50 PM

A big can of Bush's re-fried beans has 1050 calories in it, the fat they use is lard, it has a ton of fiber, which helps slow down the glucose metabolism to give you a sustained stable blood sugar for long lasting energy. And it's super cheap calories. Good Luck :).

C45d7e96acd83d3a6f58193dbc140e86

on August 01, 2013
at 09:56 PM

I always find it somewhat funny when people ask how to add calories, rather than how to subtract them.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on August 02, 2013
at 01:33 AM

Yea, I used to think I was a hardgainer, then I realized I just needed to eat more tasty food. I consider fat and skinny people both metabolically fucked though. Which can be fixed with stable blood glucose and insulin sensitivity. Which often means exercise, fiber, meat and less refined fiberless empty carbs.

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