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confused about how to build muscle

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  • #16
    I see lots of things in your diet that aren't really primal/paleo...
    Almond Milk (unless it's homemade, it's probably sweetened and has all kinda of junk)
    Almond and coconut snack bar (don't know what brand, but most snack bars are filled with junk)
    coconut mini (you had two of these): "NON-DAIRY FROZEN DESSERT [ORGANIC COCONUT MILK (WATER, ORGANIC COCONUT CREAM), ORGANIC AGAVE SYRUP, CHICORY ROOT EXTRACT, CAROB BEAN GUM, GUAR GUM, NATURAL COCONUT FLAVOR], WAFER [WHEAT FLOUR, DRIED CANE SYRUP, PALM OIL, BROWN RICE SYRUP, CARAMEL COLOR, BAKING SODA, COCOA, CANOLA LECITHIN, SALT, NATURAL VANILLA FLAVOR]"
    Quinoa

    The reason I mention these is... they can have a serious effect on satiation.
    Eat some nice grass-fed beef, pastured eggs & bacon, salads, veggies, add bacon grease, olive oil, grass-fed butter... stay away from things that come in a box.... since you don't have weight to lose, you can also add some starchier WOE friendly carbs - remember that primal does not necessarily mean low carb... sweet potatoes, turnips, even white potatoes. carrots, bananas...

    As for exercise... already some good suggestions.
    I LOVE swimming, so I'd recommend it... but if you need to learn how to swim, it might be frustrating, which would make it hard to stick to. Whilst learning how to swim, I'd recommend looking into the Alexander Technique for swimmers...
    If your shoulders are so out of whack that you can't do stretching, yoga, bodyweight, etc., physical therapy is a great suggestion... (and do NOT be afraid of weights).

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    • #17
      Originally posted by ryanmercer View Post
      I can eat 5000 kcals as a snack.
      i feel you! i don't understand people that have trouble with eating enough. i accept it, but i'll never understand it.

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      • #18
        Originally posted by primalrob View Post
        barbel work is great for building strength fast. but, to the OP, do yourself a favor and work with a trainer...a good one...if you're worried about straining your neck and shoulders.
        +100 - this is very important if there is an injury concern and it sounds like there is. I've very weak shoulders myself and am working with an experienced professional on this.

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        • #19
          I find dumbbells better than barbell work because they develop the stabilizer muscles and because my left arm can't cheat and let my right arm carry a disproportionate amount of the load. And kettlebells are even better - but absolutely get good instruction.

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          • #20
            Hello Devotchka - I hve empathy with you, as I too have been trying to gain weight (muscle and fat); I started losing it in 2008, probably due to combination of factors including going on a macrobiotic diet and getting addicted to rice syrup; stress, lack of excercise, wrong food choices, poor digestion and elimination! Anyway, this year I started gaining weight (finally). Yes, some genetic types will have a bit more difficulty, but you just have to learn what foods suit you and work, esp if you have a fast metabolism. Pls have a look at www.genotypediet.com or read the book, perhaps like me, you are the 'hunter' genotype, so eat some of foods which suit your individual genetic makeup; make some bone broths from a whole chicken or lamb/beef bones, this will strengthen your gut. Eat some duck if you can get it, oily fish ie sardines, wild caught salmon. I found olives, avocados, fresh juices of carrot/celery/ginger helpful. and as the others say, excercise regularly. I make ghee often and have it every day. I recommend just 3 proper meals a day (preferrably at same time each day to regulate digestion and metabolism), this gives your system time to rest and the pancreas stronger - you need good enzymes to digest the animal proteins and fats. Eat slowly and chew well, in a nice relaxing setting. Be patient and persistent, you will gain muscle and weight again!

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            • #21
              You ate 3 eggs, 1/2 cup of chicken salad, and 1 chicken thigh, then a bunch of paleo garbage food. Eat more animal protein foods and the fats that are naturally attached to them (I.e. MEAT!)

              image.jpg

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              • #22
                Yeah, your sample menu is pretty puny. You will find it hard to pack on muscle with that amount of food. You might have to get used to the idea of eating when you aren't exactly hungry if you want to gain weight. Meat, Cheese, Nuts, Fruit. If your concern with dairy is just a concern and not a real issue, I would start drinking whole milk and see if all is well. Then, get yo ass in a squat rack and start squating! (if you are worried about injury, get a trainer until you feel comfortable).

                Lots of primal foods (with the highest caloric value). Barbell training and keep it real simple. Hell, squats and deadlifts once a week could be enough. Suspend any type of cardio workout (if you're doing any). Sleep!

                I actually had some lower back issues until I started deadlifting. You might find this exercise helps...
                "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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