Can i bulk up with fruit and white rice?

Answered on August 19, 2014
Created October 05, 2012 at 2:18 AM

Hey guys what's up? I'm 5"8" and 140 pounds. I'm lean and have some muscle mass and now i want to bulk up a little. I'm trying to put on atleast 5 to 10 pounds of lean mass. I find it very hard to do this on paleo or any clean whole food based diet. This is my macronutrient breakdown. 40% carbs, 40% fat and 20% protein. Should i make any changes? I was thinking about eating more high glycemic fruit and white rice. It's hard bulking on paleo.

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5 Answers



on October 05, 2012
at 05:04 AM

Fructose is at its most damaging when you are in a hyper-caloric state. You will partition much cleaner into muscle and glycogen if you limit fruit and sugar.



on October 05, 2012
at 02:40 AM

You can, but the most important thing is when you lay your head on that pillow at night, you have enough calories in your body to build muscle. Get 1-1.5 grams of protein per pound, and be on a 300-500 calorie surplus, evaluate your weight each week you should be gaining .5-1 pound per week no more. Hope that helped.

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on October 05, 2012
at 02:35 AM

yeah just eat a butt ton of meat and potatoes, milk & cheese if you do dairy, lots of egg and butter and coconut oil, rice and fruit can play a good role. both are a good source of carbohydrates plus fruits have other beneficial compounds, and rice is basically pure glucose (no fructose).

im also trying to bulk up a bit and i always go for 3-4 medium sized white potatoes and a protein shake (45g) and 5g creatine post workout. then an hour or 2 later some fat and protein and carbs again (4 eggs 1/2lb beef, sweet potato, carrots, onions, bone broth) basically a big stew that cooks up real fast. i cook the eggs in the broth at the very end and it delicious. lots of easily digestible nutrition.

that's my biggest thing when i'm trying to gain weight is that i want to make it as easy as possible digestion wise on my body to gain weight. you can slam a lot of liquid calories (GOMAD) or something maybe a little less. i do about a quart organic whole milk a day, which makes the surplus of calories much more manageable on your digestive tract since you don't have to break down the food molecules(please don't say anything about lactose intolerance. if you don't do dairy we don't all need to know, but it works for some people). also make some homemade kraut to keep the bacteria in your gut happy. maybe some yogurt, again if you do dairy, to help keep your symbionts happy. bone broth too. i don't know how exactly bone broth benefits me but it seems to help with overall digestion. i just find when i drink it regularly i feel much better all around.

also, don't be afraid to cheat sensibly too. i find myself enjoying semi-sweet chocolate chips in my potatoes somewhat often now-a-days (w/an egg yolk and butter its like cookie dough). i also eat some ben and jerrys when the opportunity arises. they have some good options ingredients wise. chunky monkey is my favorite. banana ice cream, walnuts and fudge chunks. http://www.benjerry.com/flavors/our-flavors/#product_id=616

supplement wise i've been using zma, carnivor protein w/creatine (can be any source of protein powder really), and omega-3's

summary:eat a lot of high quality, high nutrient-energy dense food sources (potatoes, butter, eggs, meat, whole milk, etc.) and eat past your fill but don't go crazy, gaining weight should be a slow process. keep your gut healthy and happy and as long as you put the work in, in the gym and eat more than you burn you should gain some good healthy weight.



on October 05, 2012
at 06:33 PM

I agree with others. I've found fruit actually hinders "quality growth." I tend to use fruit because I enjoy it, but I don't find it really does much when you are trying to dial in or manipulate a specific body composition. It's better to avoid it if you are making a conscious effort to gain or lose. As far as rice, it's the opposite. Well-timed intake of rice will definitely benefit muscle growth. I'd still limit it to training days only, but it's perfectly fine if you tolerate it. Same with the dairy, as others have said.



on October 05, 2012
at 06:05 PM

If you are trying to gain weight I might stay away from a lot of fruit.

What you want is more calorically dense foods. Rice, Potatoes, other tubers should give you plenty of carbs. I would also suggesting upping your fat intake. If you tolerate dairy, whole milk will provide you with calories, carbs, protein, and fat.

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