2

votes

Hardgainer trying to gain muscle mass doing the paleo diet. Help!

Answered on August 19, 2014
Created December 17, 2011 at 7:29 PM

Hey guys. I 24 years old, am 5'6, and I weigh 132 pounds. I recently just started to do the Paleo Diet and Crossfit in hopes of becoming healthy and also gaining muscle mass. I am however confused on how to go about dealing with my nutrition. I added what it is I plan on eating to livestrong to see what I am getting for protein, carbs etc. This is what I have. http://imgur.com/CCLeX . Alot of those ingredients I put into a smoothie that I drink during the day. My question is what foods should I add/remove, how are my numbers, and how should I go about my nutrition on the days I work out compared to the days that I do not(I work out 3x a week). I really appreciate your guys responses.

Thanks Alex

77877f762c40637911396daa19b53094

(78467)

on December 18, 2011
at 12:17 PM

Right on. Hard gainers should look to once a week, until they can prove otherwise...... And very little ab work. See Andy, lot's of common ground.

45d919587a1549fddcfcac4d5368e298

(10)

on December 18, 2011
at 05:42 AM

Hmm yeah that is a good idea. Maybe I will get tested for it while I am here in New Zealand. Do not want to make the mistake of taking something I can not have while trying to gain muscle. I have been gluten free for approx 2 years but I have made mistakes from time to time. That is one of the big reasons why I am doing a paleo diet since cheating is almost impossible since you have to make your own food.

25b139cc1954456d9ea469e40f984cd3

on December 18, 2011
at 04:52 AM

1) Your protein intake is fine. 2) Crossfit is a poor stimulus for gaining LBM and is likely to lead to overtraining if combined with one. 3) You can use formulas like http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ to guesstimate caloric needs but there is high individual variance; adjust as needed...

Medium avatar

(5639)

on December 18, 2011
at 01:52 AM

http://paleohacks.com/questions/35405/paleo-for-hardgainers-update-malabsorption

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 11:49 PM

cont. The group atmosphere motivates me far more than what I could manage to do by myself. And we do do a bunch of squats and overhead presses. Think I am going to stick with it. 4. I do try though if I feel crossfit did not get everything that I would have liked to do the stuff that I feel it missed when I get back to my apt.

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 11:47 PM

PBO-I think I am going to try and avoid dairy. Not positive but I am pretty sure I am lactose sensitive, maybe even intolerant. Going to get tested when I get back to the states Daniel-Thanks for the response. I tried to figure out the messaging system on here but failed. What constitutes a slight surplus? I am aiming for 3500 a day. Too much? Right now I am at 225g of protein a day. Excessive? I rather enjoy crossfit. Curious to know why you are against it. Its a crossfit gym, not the crossfit program where you do it in your house.

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on December 17, 2011
at 10:11 PM

Sweet potatoes are as paleo as any food is paleo. News flash, cows aren't paleo. Pretty much all meat we eat is not paleo. Going to Whole Foods, using a cell phone, driving a car are all not paleo. Don't hate on sweet potatoes.

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on December 17, 2011
at 09:43 PM

If you are doing diary, there is the whole GOMAD approach. Mark Sisson says instead why not try dozen eggs a day. I know Robb Wolf at some point was drinking Goats Milk post workout.

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on December 17, 2011
at 09:41 PM

It's up to you. If dairy is okay with you and you get grass fed cottage cheese I see no problem with it.

25b139cc1954456d9ea469e40f984cd3

on December 17, 2011
at 09:28 PM

Message me if you would like help. In short, 1) Eat a slight caloric surplus 2) Eat at least 130g protein/day 3) Ditch Crossfit 4) Pick 8-12 basic exercises working all major muscle groups and get stronger in them, training at @75-85% of one-rep max. Choose compound exercises (involving the movement of more than one joint) when possible--for example, squats rather than leg extensions, overhead presses rather than side laterals, etc.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on December 17, 2011
at 09:05 PM

Strictly speaking dairy is not included in Paleo. However it is a frequent addition.

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:43 PM

I didn't see chicken on the list, I apologize. But chicken is good lean protein, so definitely a staple. Along with beef, lamb, turkey, and game meat...organs are good. and all seafood and fish. shrimp, crab, polluck, tuna, mahi mahi....

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:39 PM

getting it from where? just salmon and chicken isn't good. the body needs variety. all meats and all seafood and all fish are fabulous options!

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:31 PM

Cottage cheese is not paleo tho right?

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:30 PM

I have chicken on the list. I did not add it but I also plan on eating Salmon 3x a week. All in all I plan on averaging 200-225 grams of protein a day.

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:27 PM

hical, but it's important information.

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:26 PM

You may only be able to purchase it online, just fyi...most bookstores don't carry books that contradict Conventional Wisdom. When you're done with the Paleo Diet, you can then read the Paleo Solution written by Loren Cordain's student Robb Wolf. It's an additional book with additional information on how to eat the paleo diet and why it's the diet our bodies were meat to eat. Robb Wold has a sense of humor and it comes out in his book which is why a lot of people like to read his book....but I think it's important to read the original book about the original diet as well. Cordain gets very tec

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:21 PM

is that all you eat everyday? where's your protein? your meat? any fish?

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:20 PM

Well, I'll get both. Need some new material.

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:20 PM

Will get the Paleo Diet for Athletes. Much thanks. :)

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:18 PM

yams are Paleo because it comes from nature, it's not a processed food. It's been around for ages. But because of their high glycemic index most people only consume yams post-workout. but it's not the only good starchy carb to consume after a workout. bananas will work fine if you tolerate those. I would really purchase the Paleo Diet for Athletes book if I were you. It'll help to answer your questions about what to eat on days you workout and on rest days.

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:16 PM

The gym did let me know about the paleo diet and with exception to the sweet potatoes, I am following it no? There system is not very specific. They have recommended meals and such but I feel like I am a special case due to my small stature and lack of muscles. After discussing it with them and also doing research online, I came up with the list posted. I also have a general idea of how to go about eating before and after work outs but the more input that I can get the better. Googling leads to a fair amount of contrary opinions and its tough to figure out who is legit and who is not.

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:11 PM

Really? I have done a fair amount of research when it comes to the Paleo Diet. I did not come to this decision on a whim. I am a celiac. Paleo has numerous health advantages. Its cheaper to make one's own food. Makes alot of sense. I do realize that sweet potatoes are the one thing that I am eating that is not technically paleo but its a small slight. They are very healthy and I love them. I also feel like my question does not really show ignorance when it comes to the diet but rather is just trying to get confirmation that what I am doing is good. Better to be safe than sorry no? What book???

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:11 PM

you said you recently started xfit? does your box have a nutritional program? if so, they should have already spoken to you about what the Paleo Diet is and how to get started.

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:09 PM

The Paleo Diet book written by Loren Cordain - the founder of the oringial human diet. Technically, he didn't "create" the diet because it's always been accessible to us here on Earth, but he put it together in nice paperwork form so we can all learn about. There's also the Paleo Diet for Athletes written by Loren Cordain. If you're CrossFitting or just working out, it's a great book about post and pre-workout nutrition.

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:06 PM

not trying to be a dick either, but there's a lot of people lately who "go" Paleo and have the slightest clue what it means or where to start. I advise you to read the book, you'll learn more from that then what you can get from people's opinions online.

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:06 PM

..what book?????

  • 45d919587a1549fddcfcac4d5368e298

    asked by

    (10)
  • Views
    8K
  • Last Activity
    1432D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

6 Answers

2
1c67bc28f4e44bbb8770b86df0463df3

on December 18, 2011
at 05:48 AM

1) Go to Mark Ripptoes site 'Starting Strength' to learn how to properly do Squats, Deadlifts and Bench.

2) Then go to stronglifts dot com and download the free E book there which explains the 5x5 method.

3) Then learn to do the squat correctly, begin the workout routine and add in GOMAD if you want/need to.

OR do anything else and come back here in a month or 3 or 6 or 12 when nothing else works out.

Want to get bigger? Write down someplace SQUAT - 225lbs, 3x5 . Make that your goal, its perfectly attainable by you and every day ask yourself: Am I moving closer or further from my goal? You will make all the adjustments you need in order to get there.

Enjoy!

1
13c5a9f1678d75b93f269cdcf69f14d5

(2339)

on December 18, 2011
at 02:09 AM

whoa, celiac - that's an important piece of info. How long have you been GF?

In addition to checking for lactose intolerance, you may also want to check for casein intolerance and confirm that you are ok with eggs. Gluten intolerance is permanent, but any other intolerances may not be.

You could try cow or buffalo milk ghee, which is lactose and casein free. A good source of calories and vitamin K.

In other words, if you don't gain, you may need to be GF longer or even more strict that you have been ( are you very sensitive to gluten) or you may have additional (and possibly hidden) intolerances.

Finally, my spouse can gain weight and muscle with effort, but maintenance is a bear. He has to be very consistent about eating a lot of protein. One gluten mistake and he tends to lose a lot of weight. On the other hand, he continues to make strength gains. But none of this happened until he'd been off eggs for one year (they're back now) and had been gluten and casein free for 2.

45d919587a1549fddcfcac4d5368e298

(10)

on December 18, 2011
at 05:42 AM

Hmm yeah that is a good idea. Maybe I will get tested for it while I am here in New Zealand. Do not want to make the mistake of taking something I can not have while trying to gain muscle. I have been gluten free for approx 2 years but I have made mistakes from time to time. That is one of the big reasons why I am doing a paleo diet since cheating is almost impossible since you have to make your own food.

1
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on December 17, 2011
at 08:19 PM

Your food looks good and will evolve overtime. You might add a cup of cottage cheese before bed. Lift big: Squats deadlift and bench press. If you do run do sprints once or twice a week. 6-8 sprints per workout

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:31 PM

Cottage cheese is not paleo tho right?

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on December 17, 2011
at 09:41 PM

It's up to you. If dairy is okay with you and you get grass fed cottage cheese I see no problem with it.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on December 17, 2011
at 09:05 PM

Strictly speaking dairy is not included in Paleo. However it is a frequent addition.

0
Dfada6fe4982ab3b7557172f20632da8

(5332)

on December 18, 2011
at 11:29 AM

If you're not gaining, eat more. I like the look of your list but as well as the salmon you mention, I'd suggest some big fatty steaks and organ meats. Plain chicken breast is the minimum you can get from an animal, and animals are where it's at for growth. There's a whole bunch of different ways you can structure your eating but it's basically finding what works for you. The only other significant factor of course is the recovery. It may not be ideal but you should still see gains with 3x a week, if you eat enough and get lots of sleep etc. Otherwise, you may want to consider cutting back. Really high-intensity once a week is enough to stimulate growth, and gives time to recover before hitting it again. But as you say, if you actually do better with a group then you should be able to get what you need from that - just don't be afraid to take it easy some days. If you're not feeling at full strength then you're just piling on the damage if you try and push through it.

77877f762c40637911396daa19b53094

(78467)

on December 18, 2011
at 12:17 PM

Right on. Hard gainers should look to once a week, until they can prove otherwise...... And very little ab work. See Andy, lot's of common ground.

0
77877f762c40637911396daa19b53094

(78467)

on December 17, 2011
at 08:29 PM

What Kurt G. Harris M.D. is to Paleo, Vince Gironda is(was)to Bodybuilding.(especially for the hard gainer) . Both are at the top of their food chains, and both are indeed, Honey Badgers.Google: Vince Gironda. Lots of free stuff about him, and by him. R.I.P. :)

-7
318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:03 PM

Go read the book.

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:09 PM

The Paleo Diet book written by Loren Cordain - the founder of the oringial human diet. Technically, he didn't "create" the diet because it's always been accessible to us here on Earth, but he put it together in nice paperwork form so we can all learn about. There's also the Paleo Diet for Athletes written by Loren Cordain. If you're CrossFitting or just working out, it's a great book about post and pre-workout nutrition.

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:26 PM

You may only be able to purchase it online, just fyi...most bookstores don't carry books that contradict Conventional Wisdom. When you're done with the Paleo Diet, you can then read the Paleo Solution written by Loren Cordain's student Robb Wolf. It's an additional book with additional information on how to eat the paleo diet and why it's the diet our bodies were meat to eat. Robb Wold has a sense of humor and it comes out in his book which is why a lot of people like to read his book....but I think it's important to read the original book about the original diet as well. Cordain gets very tec

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:20 PM

Well, I'll get both. Need some new material.

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:21 PM

is that all you eat everyday? where's your protein? your meat? any fish?

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:11 PM

you said you recently started xfit? does your box have a nutritional program? if so, they should have already spoken to you about what the Paleo Diet is and how to get started.

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:39 PM

getting it from where? just salmon and chicken isn't good. the body needs variety. all meats and all seafood and all fish are fabulous options!

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:30 PM

I have chicken on the list. I did not add it but I also plan on eating Salmon 3x a week. All in all I plan on averaging 200-225 grams of protein a day.

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:16 PM

The gym did let me know about the paleo diet and with exception to the sweet potatoes, I am following it no? There system is not very specific. They have recommended meals and such but I feel like I am a special case due to my small stature and lack of muscles. After discussing it with them and also doing research online, I came up with the list posted. I also have a general idea of how to go about eating before and after work outs but the more input that I can get the better. Googling leads to a fair amount of contrary opinions and its tough to figure out who is legit and who is not.

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:06 PM

not trying to be a dick either, but there's a lot of people lately who "go" Paleo and have the slightest clue what it means or where to start. I advise you to read the book, you'll learn more from that then what you can get from people's opinions online.

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:20 PM

Will get the Paleo Diet for Athletes. Much thanks. :)

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:06 PM

..what book?????

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:27 PM

hical, but it's important information.

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:18 PM

yams are Paleo because it comes from nature, it's not a processed food. It's been around for ages. But because of their high glycemic index most people only consume yams post-workout. but it's not the only good starchy carb to consume after a workout. bananas will work fine if you tolerate those. I would really purchase the Paleo Diet for Athletes book if I were you. It'll help to answer your questions about what to eat on days you workout and on rest days.

45d919587a1549fddcfcac4d5368e298

(10)

on December 17, 2011
at 08:11 PM

Really? I have done a fair amount of research when it comes to the Paleo Diet. I did not come to this decision on a whim. I am a celiac. Paleo has numerous health advantages. Its cheaper to make one's own food. Makes alot of sense. I do realize that sweet potatoes are the one thing that I am eating that is not technically paleo but its a small slight. They are very healthy and I love them. I also feel like my question does not really show ignorance when it comes to the diet but rather is just trying to get confirmation that what I am doing is good. Better to be safe than sorry no? What book???

318374167f4c3bf3ac0f13ce48211c75

(106)

on December 17, 2011
at 08:43 PM

I didn't see chicken on the list, I apologize. But chicken is good lean protein, so definitely a staple. Along with beef, lamb, turkey, and game meat...organs are good. and all seafood and fish. shrimp, crab, polluck, tuna, mahi mahi....

Cf32992bfa1907147c7cdc451bba9c63

(2890)

on December 17, 2011
at 10:11 PM

Sweet potatoes are as paleo as any food is paleo. News flash, cows aren't paleo. Pretty much all meat we eat is not paleo. Going to Whole Foods, using a cell phone, driving a car are all not paleo. Don't hate on sweet potatoes.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!