2

votes

Paleo to help skinny guy get big.

Answered on September 12, 2014
Created February 05, 2012 at 2:37 PM

Hey Paleoheads, I have been skinny most of my life (I am still young) partly due to stress and lack of appetite, partly genetics. I have found a ton of appetite lately tho, and Paleo in reinforcing it! I am 6ft and weighed 157 at my peak which was lean muscle. Now after some stress I am 136 and just as lean, but without the muscle ;)

What's the deal, how to handle the extra calories (carbs?). What to do on workout days, potatoes as pre workout? Again carbs after?

Edit: I'm 6 foot by the way. Read below for an update! Paleo rocks for building muscle for skinnies! (not that skinny anymore ;)

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on September 19, 2012
at 04:35 PM

7months later, i can say milk is not necessary. If your appetite for dry food is higher without it, I would prefer that food (e.g. chicken and potatoes from the fridge)

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on September 19, 2012
at 03:47 PM

3000 should be fine if you exercise 3 times a week. From my own experience tho, if you think you get 3000, you may get 3000 for 2 days, but not every single day. Try to be more flexible and get 3000 on average. Also GRADUALLY (in a month's span) try to increase it to 3300 or 3500.

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on September 19, 2012
at 03:44 PM

Firstly, as of now, bulking hasn't really worked for me, as I don't get fat I've gotten to maybe 13% bodyfat max. Maybe I will if I stay above 3,500 calories a day, but for that I have to take good care of my tummy, otherwise I just can't take the amount of food. I am actually still experimenting with the ratios. Example is here. (I recently changed the macro goals to more carbs, before that it was more fat) http://www.myfitnesspal.com/food/diary/Flypp?date=2012-08-29 (the foods are put somewhat arbitrary into the meals, because you only get 6 slots. Also I didn't include veggies)

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on September 19, 2012
at 03:36 PM

LikesLardinMayo, that testosterone thesis... first time i've heard about it. Got any science on this? I am still concerned by convenional science, telling us to stay below 200mg of dietary cholesterol a day. I am probably at around 1300-2000mg a day.

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 01:39 AM

You want the cholestrol and not the white. The white is the part to throw out. Bad for the gut, in some of us. Seriously what do you think Testosterone is made out of? Cholesterol. The whole point of 12 eggs a day, or GOMAD is that your cholesterol will sky-rocket, your test will go thru the roof and you'll gain 30lbs.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on September 18, 2012
at 12:47 AM

About how much grams of each macro do you get daily? I have been trying to bulk on 3000 calories for a while now, but it is just not working.

De641ff2accb4975e1f42886b43009db

(2227)

on September 17, 2012
at 11:17 PM

nice dude! gratz

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on September 17, 2012
at 08:48 PM

Hey lucky, I've been doing one excercise per bodypart and only 3 exercises per training. A: Squats, Bench, Rows (100, 75, 80) B: Deads, Pullups/Chinups, Press (130, bodyweight+20, 45) The working weights in parentheses are in Kg. (all 3x5, not to failure) Rippetoe's Starting Strength form for all excercises How to gradually put this into Hypertrophy?

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 15, 2012
at 11:19 PM

Alright, I am mainly going for potatoes. All the rest is more expensive and I will use them to mix things up twice a week. Particularly: Yam, cassave and Sweet potatoes.

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 15, 2012
at 11:18 PM

Alright, in Europe it's E407. I had not read about it before, put paying attention seem legit. Thanks

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 15, 2012
at 12:46 AM

I am reducing milk somewhat, shifting more towards yoghurt and cottage cheese. I do really like the taste of milk though, why it will definitely stay in my diet :)

66e6b190e62fb3bcf42d4c60801c7bf6

(12407)

on February 08, 2012
at 12:30 PM

Flypp, if you're trying to gain weight, eat them all the time. This will get you your calorie surplus. Potatoes of all types and white rice(if it's benign for you), cassava and other starchy vegetables are good choices also.

2870a69b9c0c0a19a919e54cb3a62137

(1520)

on February 08, 2012
at 11:18 AM

Just avoid cream (Schlagsahne) with carrageenan. Also dairy is no good for people with leaky gut.

2870a69b9c0c0a19a919e54cb3a62137

(1520)

on February 08, 2012
at 11:16 AM

They are just easy ways to take in extra fat.

74c1777d7d39b053ca64c065dcdb0072

(713)

on February 08, 2012
at 01:31 AM

3x5 is standard starting strength routine. That seems really reasonable.

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 07, 2012
at 03:40 PM

OK, interesting stuff, I am German. Cream and cheese? can you elaborate?

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 07, 2012
at 03:34 PM

hey again, I do: 1. squats, bench, standing barbell rows 2. deadlifts, pull-ups, military press I do 6 to 7 sets including warm-up sets for each. I think I know what you are referring to with 3sets 5 reps. I forgot the details of the weight progression tho.

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 07, 2012
at 03:29 PM

I see what you mean jrdn. Thing is that especially on the carbs, things go apart quite far. E.g. spaghetti as pre WO, dextrose right after. These are things I won't want for now as it makes me feel better to be on paleo. Will check out the other authors, thx michael

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 07, 2012
at 03:25 PM

cool thanks, I am in fact getting the Primal Blueprint today.

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 07, 2012
at 03:25 PM

OK thanks. I am eating about 4 eggs a day. Doubling or tripling it will start to make me concerned about health even though I views on colesterol go both ways. I'm in Holland anyway, they don't have costco's and don't sell cartons of egg whites

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 07, 2012
at 03:22 PM

Thanks. I've got the low rep core training down, and am in fact doing exactly as you say, and do only core. I will drive down the reps to below 8 and experiment with volume. SO, when you say starch, I take it you mean potatoes. How would you time eating them, an hour or two before the WO?

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on February 05, 2012
at 10:37 PM

Well said......

74c1777d7d39b053ca64c065dcdb0072

(713)

on February 05, 2012
at 04:56 PM

There are a ton of paleo resources available. Robb Wolf,Greg Everett ,John Welbourn,Lalonde,etc. are constantly advising people are on this

  • 877cd527aad30d1ce9cdeafc8ccc68e0

    asked by

    (35)
  • Views
    6.6K
  • Last Activity
    1346D AGO
Frontpage book

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

12 Answers

best answer

5
66e6b190e62fb3bcf42d4c60801c7bf6

on February 05, 2012
at 06:34 PM

From a diet perspective, try to get .7-1g of protein/1lb of lean body mass and start shooting starch like there's no tomorrow. Some would recommend more protein but from what I've witnessed/experienced, getting as much protein as your body can process efficiently followed by making up the rest of the calories in starch and fat is a smarter way since much of the excess protein will be converted to glucose via gluconeogenesis anyways. What you're looking for is a calorie surplus with as healthy food choices as possible that do not mess with your health markers. I think the way I've outlined is a smart way to go about it, nutritionally.

As far as strength training goes, lift 2-3 times a week VERY heavy with low reps(6-10) and 3-4 sets per exercise. Try to get at least 2 exercises in per bodypart. We're aiming for hypertrophy, which can have similar goals to strength increases but more volume can be applied for maximal muscle growth.

Good luck.

Edit: Deadlifts and Squats should be at the centerpiece of your strength training since they do more than any other exercises to shock the CNS and trigger release of growth hormones. Also, keep the movements to simple, compound movements. Leave the cutesy stuff to the bodybuilding mags.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on February 05, 2012
at 10:37 PM

Well said......

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 07, 2012
at 03:22 PM

Thanks. I've got the low rep core training down, and am in fact doing exactly as you say, and do only core. I will drive down the reps to below 8 and experiment with volume. SO, when you say starch, I take it you mean potatoes. How would you time eating them, an hour or two before the WO?

66e6b190e62fb3bcf42d4c60801c7bf6

(12407)

on February 08, 2012
at 12:30 PM

Flypp, if you're trying to gain weight, eat them all the time. This will get you your calorie surplus. Potatoes of all types and white rice(if it's benign for you), cassava and other starchy vegetables are good choices also.

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 15, 2012
at 11:19 PM

Alright, I am mainly going for potatoes. All the rest is more expensive and I will use them to mix things up twice a week. Particularly: Yam, cassave and Sweet potatoes.

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on September 17, 2012
at 08:48 PM

Hey lucky, I've been doing one excercise per bodypart and only 3 exercises per training. A: Squats, Bench, Rows (100, 75, 80) B: Deads, Pullups/Chinups, Press (130, bodyweight+20, 45) The working weights in parentheses are in Kg. (all 3x5, not to failure) Rippetoe's Starting Strength form for all excercises How to gradually put this into Hypertrophy?

best answer

1
877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on September 17, 2012
at 08:38 PM

I am reporting back some months later. I now weigh 165 (versus 136 in February). My main carb sources have been rice and white potatoes (sweet potatoes are somewhat exotic and expensive in Holland). I have been on an off on milk. Milk is easy, but not as light on my digestion and mucus, so there's a good reason for paleo to discourage it IMO. My mood has generally stabalized and been more uplifting (or generally more manageable and observable which is actually more important) and I attribute it mostly to nutrition.

If you are looking to gain strength and weight, you must experiment with bananas, sweet potatoes, white potatoes, white rice, brown rice, yams and cassava.

Up until two months ago (most of my gains) I have not eaten too many carbs at all. (below 150g a day). Now I frequently am above it due to energy and muscle recovery. But protein and fat has remained high in my diet, especially after 5pm / 7pm.

Once you find your way, it will work even for a super skinny dude like me (and YOU!)

Oh yeah, train for STRENGTH. 5 reps. 3 sets. (check out starting strength). I have been doing the German Basic Program: (+ Kettlebells)

A: Squat, Bench, Row B: Deadlift, Pull-up, Press Train 3 times a week (unless you do additional Sprints/Kettlebells, then do 2 times)

De641ff2accb4975e1f42886b43009db

(2227)

on September 17, 2012
at 11:17 PM

nice dude! gratz

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on September 18, 2012
at 12:47 AM

About how much grams of each macro do you get daily? I have been trying to bulk on 3000 calories for a while now, but it is just not working.

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on September 19, 2012
at 03:44 PM

Firstly, as of now, bulking hasn't really worked for me, as I don't get fat I've gotten to maybe 13% bodyfat max. Maybe I will if I stay above 3,500 calories a day, but for that I have to take good care of my tummy, otherwise I just can't take the amount of food. I am actually still experimenting with the ratios. Example is here. (I recently changed the macro goals to more carbs, before that it was more fat) http://www.myfitnesspal.com/food/diary/Flypp?date=2012-08-29 (the foods are put somewhat arbitrary into the meals, because you only get 6 slots. Also I didn't include veggies)

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on September 19, 2012
at 03:47 PM

3000 should be fine if you exercise 3 times a week. From my own experience tho, if you think you get 3000, you may get 3000 for 2 days, but not every single day. Try to be more flexible and get 3000 on average. Also GRADUALLY (in a month's span) try to increase it to 3300 or 3500.

8
A03f0d03067a43c61786481d91e5d3a0

(1078)

on February 05, 2012
at 02:41 PM

Lift weights and make your food super tasty.

3
877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 07, 2012
at 03:25 PM

cool thanks, I am in fact getting the Primal Blueprint today.

3
77ef7eaba743037c022c7fd28d5f99e1

(380)

on February 05, 2012
at 03:36 PM

Emphasize squat, deadlift, and press, de-emphasize metcon workouts. Regular burner metcons are just driving with the parking brake on if you're trying to gain weight.

Eat like it's your f'ing job, of course.

How about D.E.A.D. - Dozen Eggs a Day?

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 07, 2012
at 03:25 PM

OK thanks. I am eating about 4 eggs a day. Doubling or tripling it will start to make me concerned about health even though I views on colesterol go both ways. I'm in Holland anyway, they don't have costco's and don't sell cartons of egg whites

77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 01:39 AM

You want the cholestrol and not the white. The white is the part to throw out. Bad for the gut, in some of us. Seriously what do you think Testosterone is made out of? Cholesterol. The whole point of 12 eggs a day, or GOMAD is that your cholesterol will sky-rocket, your test will go thru the roof and you'll gain 30lbs.

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on September 19, 2012
at 03:36 PM

LikesLardinMayo, that testosterone thesis... first time i've heard about it. Got any science on this? I am still concerned by convenional science, telling us to stay below 200mg of dietary cholesterol a day. I am probably at around 1300-2000mg a day.

2
74c1777d7d39b053ca64c065dcdb0072

on February 05, 2012
at 04:42 PM

Eat as much paleo as you can. I eat sweet potatoes post workout and I am usually fine pre workout.

For progress, I would lift with a standard 3x5 linear progression for as long as you can.

What type of routine are you doing?

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 07, 2012
at 03:34 PM

hey again, I do: 1. squats, bench, standing barbell rows 2. deadlifts, pull-ups, military press I do 6 to 7 sets including warm-up sets for each. I think I know what you are referring to with 3sets 5 reps. I forgot the details of the weight progression tho.

74c1777d7d39b053ca64c065dcdb0072

(713)

on February 08, 2012
at 01:31 AM

3x5 is standard starting strength routine. That seems really reasonable.

2
E242ecf1fecbac866894059f5304b4c6

(318)

on February 05, 2012
at 04:00 PM

you should probably consult resources specifically devoted to teaching people to increase their lean mass, written by people with lots of personal/coaching experience, and filter that through a paleo lens rather than through paleo resources.

74c1777d7d39b053ca64c065dcdb0072

(713)

on February 05, 2012
at 04:56 PM

There are a ton of paleo resources available. Robb Wolf,Greg Everett ,John Welbourn,Lalonde,etc. are constantly advising people are on this

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 07, 2012
at 03:29 PM

I see what you mean jrdn. Thing is that especially on the carbs, things go apart quite far. E.g. spaghetti as pre WO, dextrose right after. These are things I won't want for now as it makes me feel better to be on paleo. Will check out the other authors, thx michael

1
77877f762c40637911396daa19b53094

(78467)

on September 18, 2012
at 01:28 AM

There is no magic to gaining at your size. Get on a strength training program you enjoy, it honestly doesn't matter whether it is Power Lifting, Body Building, Oly lifting etc... at your size they'll all do you.

Eat

Eat more

Eat more and more and more....

Look at a week of normal food, whatever you normally eat. Double it. Finish with a can of coconut milk.

Do for 6-8 weeks and if you aren't broke or fat, repeat.

1
2870a69b9c0c0a19a919e54cb3a62137

(1520)

on February 06, 2012
at 07:18 AM

A low carb high fat diet can work just as well to normalize underweight as overweight. Make those extra calories fat. Cream and cheese are tasty if you do them. There is a remarkable transformation from underweight to normal reported with photos in Lutz's "Leben ohne Brot".

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 07, 2012
at 03:40 PM

OK, interesting stuff, I am German. Cream and cheese? can you elaborate?

2870a69b9c0c0a19a919e54cb3a62137

(1520)

on February 08, 2012
at 11:18 AM

Just avoid cream (Schlagsahne) with carrageenan. Also dairy is no good for people with leaky gut.

2870a69b9c0c0a19a919e54cb3a62137

(1520)

on February 08, 2012
at 11:16 AM

They are just easy ways to take in extra fat.

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 15, 2012
at 11:18 PM

Alright, in Europe it's E407. I had not read about it before, put paying attention seem legit. Thanks

0
56abaea76dd169613f2675438ec784e7

on March 02, 2013
at 03:35 PM

Here's a great confidence boosting undershirt which might help short-term while you're waiting to gain weight. www.funkybod.com

They are comfortable and look totally normal under your shirt.

0
E57d8e182251b61ccc6ada197c359d7e

on February 05, 2012
at 05:41 PM

There are some trainers in the paleo world that use milk to help gain size along with a good lifting program.

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on February 15, 2012
at 12:46 AM

I am reducing milk somewhat, shifting more towards yoghurt and cottage cheese. I do really like the taste of milk though, why it will definitely stay in my diet :)

877cd527aad30d1ce9cdeafc8ccc68e0

(35)

on September 19, 2012
at 04:35 PM

7months later, i can say milk is not necessary. If your appetite for dry food is higher without it, I would prefer that food (e.g. chicken and potatoes from the fridge)

0
A03f0d03067a43c61786481d91e5d3a0

(1078)

on February 05, 2012
at 02:42 PM

Lift weights and make your food super tasty.

Answer Question


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