1

votes

Isit possible to gain/maintain muscle eating strict paleo?

Answered on August 19, 2014
Created June 20, 2013 at 4:06 PM

Genetics aside, isit possible to gain/maintain a decent amount of muscle eating strict paleo? If you have done so how did you do it?

Im an ectomorph so maybe just naturally a hard gainer, but any muscle I put on can be lost so easily, so im thinking about including whey as so many people swear by it, but I prefer whole foods, I can't do loads of raw milk because im pre-diabetic (maybe that's why I lose weight so easily)

I'm 6,4", 29 years old, easily hit 150-200g protein everyday, over 3000kcal most days, lift big at least 3 times per week for 30-45 minutes, lots of yoga and walking, some swimming, so hardly any cardio apart from the odd swim or sprint when out walking

Appreciate any advice, im sure trying to gain going into my 30's isn't the best time but better late than never

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on June 21, 2013
at 12:02 AM

I get as much protein and carbs as you do, but 250 grams of carbs is only 1000kcal and 150 grams of protein is only 600 kcals. I estimate I need about 3500 kcals to grow, which is about 211 grams of fat. I have tried this before but I just can't stomach that much fat. My food looks like it's swimming in olive oil.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on June 20, 2013
at 09:19 PM

Carbohydrates aren't just a matter of faith - they give muscles their turgidity (3-4g of water per 1g of glycogen stored) and access to nearby, immediately available energy - so you can keep doing those reps!

Ebb10603524dd22621c1155dd7ddf106

(19150)

on June 20, 2013
at 09:15 PM

Regarding fat intake in this sort of (bodybuilding, mass gaining, etc) diet, that is correct: get your protein and carbohydrate intake near suggesting levels and then round off meals with fat. Fat is neutral in this equation, but you don't want to have too many calories overall, regardless of macronutrient.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on June 20, 2013
at 09:14 PM

Total Body Mass/Weight: "what the scale says you weigh"; Lean Body Mass: "what the scale says you weigh minus your body fat weight. LBM = TBM - (BF% * TBM).

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 20, 2013
at 05:43 PM

sorry i only take the dietry advice of the living, RIP tho

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 20, 2013
at 05:41 PM

Thanks for the tips, maybe im just not eating enough carbs & that's the missing link, im usually between 70-150g, admittedly on the low end of that scale most days & some days i go as low as 30g, but the amount of meat & fat i eat i thought should be enough to keep building/maintaining muscle, some do swear by carbs as helping the process along... some moar sweet potatoes ain't gonna be a problem ;)

  • De1095b2ba29c1035f00428cbfe3cc7c

    asked by

    (777)
  • Views
    2.8K
  • Last Activity
    1282D AGO
Frontpage book

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

7 Answers

4
Ebb10603524dd22621c1155dd7ddf106

(19150)

on June 20, 2013
at 04:45 PM

I'm mesomorph / ectomorph, so I here you on being a hard gainer. But to answer your question: yes, you can definitely gain and maintain muscle on a paleo diet. I've put on muscle, kept it on, and continue to put more on, and all on a paleo type diet.

Two simple, easy and effective points:

  • Get enough protein - enough means enough not "an astronomical amount"; "0.6g to 1g of total body mass" or "0.8 for lean body mass" seem to be much more than enough for most -- and is quite doable without processed, supplemental protein products
  • Get enough carbohydrates - enough means not zero, and likely >150g / day.

If you really feel the need for processed, supplemental protein as many do, then don't let me stop you. I just want you to know that I easily take in 120g-220g a day from food alone (usually ~150g). My carbohydrate intake is generally in the ~150-250g intake a day -- focus on starchy roots and tubers and feed those muscles!

Your exercise routine sounds okay, too. Focussing on heavy weights is very good; "doing cardio" isn't bad -- you do want to develop cardiovascular endurance, too, just not at the expense of attempting to cause muscle hypertrophy from lifting big.

A bonus point:

  • If you supplement with anything, supplement with creatine. 5g a day, for most, should be enough to keep muscles supplied with energy, as well as being able to lift bigger as time goes on.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 20, 2013
at 05:41 PM

Thanks for the tips, maybe im just not eating enough carbs & that's the missing link, im usually between 70-150g, admittedly on the low end of that scale most days & some days i go as low as 30g, but the amount of meat & fat i eat i thought should be enough to keep building/maintaining muscle, some do swear by carbs as helping the process along... some moar sweet potatoes ain't gonna be a problem ;)

Ebb10603524dd22621c1155dd7ddf106

(19150)

on June 20, 2013
at 09:19 PM

Carbohydrates aren't just a matter of faith - they give muscles their turgidity (3-4g of water per 1g of glycogen stored) and access to nearby, immediately available energy - so you can keep doing those reps!

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on June 21, 2013
at 12:02 AM

I get as much protein and carbs as you do, but 250 grams of carbs is only 1000kcal and 150 grams of protein is only 600 kcals. I estimate I need about 3500 kcals to grow, which is about 211 grams of fat. I have tried this before but I just can't stomach that much fat. My food looks like it's swimming in olive oil.

2
7bf306ada57db47547e9da39a415edf6

(11214)

on June 20, 2013
at 06:04 PM

I didn't start gaining until I started eating more carbs and just generally eating more. I was very ambivalent, still am to some extent, because carbs make me feel addicted. I thought just 100-200 would do, but it is something like 3xbodyweight on workout days.

1
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on June 20, 2013
at 06:12 PM

I didn't gain until I upped the carbs.

0
8d386bf2c5ba20fcc1a2a0c805b217c9

(743)

on June 25, 2013
at 03:32 PM

Of course it is.

As long as you meet your protein requirements, caloric requirements, and provide yourself with enough rest, you can easily gain muscle.

I'd imagine it'd be easier to gain muscle if anything, as you'd be eating more nutrient dense foods.

0
34a31e6e59ee73ac7ddfd96c3e653919

on June 20, 2013
at 09:01 PM

can someone explain the difference between lean body mass and body weight? are they the same thing?

also what relation to muscle gain does fat have? if i get my needed amount of carbs and protein, should i just eat as much fat as i can from there? i do find it to be the easiest way to consume calories, by doing things such as drinking canned coconut milk hot chocolate...like 90gs of fat in a glass haha. i am also an incredibly hard gainer by the way.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on June 20, 2013
at 09:14 PM

Total Body Mass/Weight: "what the scale says you weigh"; Lean Body Mass: "what the scale says you weigh minus your body fat weight. LBM = TBM - (BF% * TBM).

Ebb10603524dd22621c1155dd7ddf106

(19150)

on June 20, 2013
at 09:15 PM

Regarding fat intake in this sort of (bodybuilding, mass gaining, etc) diet, that is correct: get your protein and carbohydrate intake near suggesting levels and then round off meals with fat. Fat is neutral in this equation, but you don't want to have too many calories overall, regardless of macronutrient.

0
4f12a06aee26f64e432762495302ec9d

(292)

on June 20, 2013
at 06:49 PM

I'm eating paleo and am managing to increase muscle mass...I eat around 180 grams of protein a day which does the job nicely...I have also managed to burn body fat etc :)

So yes it is perfectly possible ;)

-2
77877f762c40637911396daa19b53094

(78467)

on June 20, 2013
at 05:35 PM

[EDIT: haters gonna hate]

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 20, 2013
at 05:43 PM

sorry i only take the dietry advice of the living, RIP tho

Answer Question


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