Hi guys. I'm 23 years old and have 77kg (169.7lbs). I want to gain some weight. I do street workout (gymnastics based) and lift some weights 6days/week and I do kickboxing 3day/week.
My question is, how to raise caloric intake? With carbs or fat?
I've read on many sites that I should maintain a low-carb diet. Some say to increase carbs post-workout.
What do you think? Any cheap solution?
asked byAmadeuAndrade (83)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on June 18, 2013
at 08:55 PM
First of all why would you go lift "some" weights 6 (???) days a week. To get the right signals for gaining strength and muscle heavy compound exercises (squats, deadlifts, bench) max 3 times a week should be way more effective. It is funny that nobody squats in the gym, all lift those 10 kilo dumbells for hours.
To the point. Eating stuff depends a lot on you. Do you tolerate high carb? Can you eat a lot of starch or even rice and feel OK? Do you get acne and gass after some milk? Have you enough resources to get kilos of OK meats? Do you tolerate a dozen eggs a day?
Generally paleo is pretty expensive, at least for me. And eating and preparing stuff a lot takes a lot of time. I myself do not really think you must go high carb for gains. For start you might want to choose fat, protein dense foods that you tolerate well and eat them more. The rest is about your own experiments. There is pretty much no correct answer to your question.
I personally do not really think about gaining weight as main goal. I am more interested in gaining strenth/bodyweight. If you get it right you should look the best too. For this you do not need huge weight gains and coloric surplus that is hard, expensive and time consuming to sustain. But I do not know, everybody has his thing.
If you are interested in balanced strength workouts and do not do them already, check out stronglifts.com, their youtube channel and 5x5 report on their website. That should get your started.
on June 18, 2013
at 11:15 PM
I am presuming that you want to gain muscle weight.
Firstly, contrary to what other's have said, kickboxing is often more like HIIT/anaerobic - or it least it was in my class. Try to do short, intense rounds and short sessions. i.e more intense pad-work (mix it with conditioning exercises like burpees and push ups), less extended sparring sessions, which will tend more towards aerobic
Weights 6 days a week? NO. You're clearly not lifting enough or it wouldn't be possible, also you're not giving your body a chance to recover and build muscle. Drop your weights to 3 days a week and do compound weights to give you functional strength and natural muscles, rather than targeted muscle exercises that make men look like they've been inflated with a bicycle pumps
High weights, low reps will make you strong, but from what I understand it's not the best route for maximum gains. For that, med-high weight, med-high reps may work better. Have you checked out leangains?
Gymnastics is fab. Great for strength, core and flexibility.
on June 18, 2013
at 08:52 PM
Paleo for Fighters is pretty good for athletes in general I think. PWO carbs are not a bad idea for someone who is pretty active. They'll also help with adding mass along with quality protein.
on June 18, 2013
at 09:23 PM
Your goals are mutually exclusive with what you're doing. Unless you're a genetic god of course.
Gain weight (presumably lean muscle mass), but tons of exercising/gymnastics/tons of cardio/etc. Cheaply.
Gymnastics = lean strength, not mass (not necessarily bad though. A lot of gymnasts are stronger than weightlifters of a larger size).
Kickboxing = cardio = endurance, not mass (you don't see long distance runners that look like bodybuilders for a reason, cardio tends to destroy extra mass).
6 days/week of exercising = low demand weighted exercising, not mass.
Low carb diets = low recovery = slower mass.
Cheap paleo depends on where you live, what you consider cheap, and what you'll physically tolerate. For most of us, it isn't cheap, and it isn't perfect. So we make do with what we have, and add in low damaging non-paleo things where we can as necessary. As an athlete, you can't go straight paleo, you need more carbs to keep up the glycogen. Unless you want to gain fat, lean more towards fats than carbs overall in the macros, but adjust as needed if you're not recovering as fast as you need to.
Gaining mass quickly is pretty straightforward plan (barring hormonal problems). You need to lift heavy to strain/damage the muscles enough to cause them to need to rebuild larger. You need to eat enough protein to build that muscle fast. You need carbs to replenish glycogen so you can lift more often. You need to sleep more so your muscles heal faster (no late night partying). Rinse and repeat. If you do it right, you're not going to be able to physically do everything you're doing now. You're body will fail. You'll need to cut back on the other items till you reach your goal mass, and adjust as needed to maintain the mass.