1

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Confused about what to eat and when for trying to gain muscle on a Paleo Diet

Answered on August 19, 2014
Created July 01, 2012 at 9:07 PM

Currently I am 5'10" and weigh 155lbs with about 8.5% body fat. I do Crossfit workouts 6x per week, with olympic lifting and strength set added in. I am a college student, and eat as strict of Paleo as I can. I workout around 5:30PM everyday.

I would like to gain muscle and fill out more. What should I be eating throughout the day to accomplish this goal?

F5be4be097edc85690c12d67ee1a27c0

(1884)

on July 02, 2012
at 12:14 PM

How many people are going to be upset that they aren't getting bigger or stronger while doing Crossfit before they realize any of this?

C3f9730405f7885f9ccaad364404c433

(412)

on July 02, 2012
at 12:29 AM

Hi Ben, yeah that's up for debate. My reasoning is that without grains, overeating carbs is tougher, so it will be easier to get a bit more fat. If you're into "safe starches" though, white rice is very easy to get down your neck (good in the post workout window too with some fruit). The biggie is definitely eating enough food :-) I found it very hard to do for a few days then BOOM, my body switched gears.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 02, 2012
at 12:24 AM

Yeah, the cals need to be there. Protein is of course important but there is much more leeway with the protein intake versus the caloric intake which fullstop must be over maintenance for new tissue growth period.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 02, 2012
at 12:22 AM

Solid answer. I think you've got him at a higher fat intake than necessary but no big deal.

1407bd6152d9fdbc239250385159fea1

on July 01, 2012
at 10:29 PM

Just a thought: Protein intake being "adequate" is necessary, but a calorie surplus is where the money is at for real size gains.

531b053b68e92ac509fc1544f88dc103

(1205)

on July 01, 2012
at 10:04 PM

The site you posted the link for barley has any content.

D9951bf124145e23d4d205dee9fd1c27

on July 01, 2012
at 10:00 PM

look into 'starting strength', 'stronglifts' or Jim Wendler's '5/3/1' and then just eat eat eat

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5 Answers

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2
C3f9730405f7885f9ccaad364404c433

(412)

on July 02, 2012
at 12:18 AM

At your body fat % you'll need to be getting about 150g protein, and be over consuming calories. The biggest reason for failure to gain is not eating enough. So.. work out your diet in percentages and then calculate that as actual food for a typical day on fitday.com.

Then a good split routine, mainly compound exercises is all that's needed.

If you overeat by 250-500 calories, you'll gain half to one pounds per week (be careful of stretch marks).

The Katch-McCardle calorie formula (uses body fat %) puts you at about 2700 calories at day doing your level of exercise. So, start with 3000 calories a day and see what happens, tweak from there.

150g protein a day at 3000 calories is exactly 20% protein. I would then go with 30-40% carb and the rest fat (40-50%). You could do a little more protein if you like and go for 25% protein, 30% carb and 45% fat: This is a very nice Paleo macro ratio too.

So that would be: 188g protein, 225g carb and 150g fat. Work it out on fitday using your regular foods so that you know the volume. If that's all too much, just count calories and eat paleo and hit 3000 a day.

You will gain some fat too but don't worry, you then do cutting once you've gained the strength and size you want. You already have a great physique though judging by your numbers :-)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 02, 2012
at 12:22 AM

Solid answer. I think you've got him at a higher fat intake than necessary but no big deal.

C3f9730405f7885f9ccaad364404c433

(412)

on July 02, 2012
at 12:29 AM

Hi Ben, yeah that's up for debate. My reasoning is that without grains, overeating carbs is tougher, so it will be easier to get a bit more fat. If you're into "safe starches" though, white rice is very easy to get down your neck (good in the post workout window too with some fruit). The biggie is definitely eating enough food :-) I found it very hard to do for a few days then BOOM, my body switched gears.

8
F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on July 01, 2012
at 09:20 PM

Drop the Crossfit and do some real strength training.

If your diet is adequate in protein, your muscles will get bigger.

1407bd6152d9fdbc239250385159fea1

on July 01, 2012
at 10:29 PM

Just a thought: Protein intake being "adequate" is necessary, but a calorie surplus is where the money is at for real size gains.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 02, 2012
at 12:24 AM

Yeah, the cals need to be there. Protein is of course important but there is much more leeway with the protein intake versus the caloric intake which fullstop must be over maintenance for new tissue growth period.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on July 02, 2012
at 12:14 PM

How many people are going to be upset that they aren't getting bigger or stronger while doing Crossfit before they realize any of this?

D9951bf124145e23d4d205dee9fd1c27

on July 01, 2012
at 10:00 PM

look into 'starting strength', 'stronglifts' or Jim Wendler's '5/3/1' and then just eat eat eat

2
77877f762c40637911396daa19b53094

(78467)

on July 02, 2012
at 02:14 PM

  1. Increase protein intake, e.g. add a WPI shake per day
  2. Decrease crossfit, eg 4 sessions per week instead of 6
  3. Incorporate power lifting (squat, deadlift, benchpress)
  4. Monitor for overtraining

0
E117e22673120656e7349825c46127ee

(105)

on July 02, 2012
at 12:10 PM

Head to leangains.com

-2
F69da86ad5ad986a09c73abd757863a1

(127)

on July 01, 2012
at 09:54 PM

Crossfit is great, just make sure you are getting the squats and OH pressing in, which if you are really doing xfit, should not be a problem. Also, for extra volume (for mass), include high rep supplemental lifts after your main lifts (that should be for strength).

www.paleodietevolved.com is a functional paleo site for people who lift weights and do paleo.

Also, it is CRITICAL to include carbs in your post workout meal. More carbs than protein even, which should also be atleast 25g.

Protein, veggies, healthy fats, carbs after workouts and you will see gains

531b053b68e92ac509fc1544f88dc103

(1205)

on July 01, 2012
at 10:04 PM

The site you posted the link for barley has any content.

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