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I have a friend that is wondering the same thing. He's a really thin asian guy and his BF wants to loose about 20 pounds, but he's afraid if he eats the same things he'll get even skinnier. Also, he started to read PB and got to a point and just blurted out "oh no! I can't eat rice!" I still do wonder how asian guys eat so much rice and are so skinny! The good thing is the BF likes steak and broccoli. The bad thing is, they both work retail (starbucks and Best Buy) so grass fed is too expensive for them.
I'd be interested what other skinny guys say about gaining muscle on PB to let him know.
It's definitely possible to put on muscle weight on the PB diet. Depending on the individual, it might be very easy or much more difficult. The general prescription for gaining lean muscle mass is to do progressive resistance training and eat a lot of food.
I think it's a bit tricker to be 100% sure you're only putting on lean muscle mass and not some fat as well. I believe your best chance of success there is to keep the carbs at an absolute minimum, and make sure to get plenty of protein and fat in your diet. Others might advocate eating more carbs, so it's far from a settled issue. Personally, if I gain a pound of fat for every 5 pounds of muscle, I'll be happy. But I'm starting out at an extremely lean baseline.
Some of us have a lot of trouble maintaining or increasing weight on a low-carb diet, because our appetites are naturally small. Taking carbs out and replacing them with fats and proteins only exacerbates this, since those foods tend to make you fuller faster.
Malcolm Gladwell, I believe in his book "Outliers" had a section about those Chinese living in regions where rice is grown. I found it very interesting.
First, if I remember right, he talked about how having only one crucial staple, rice, led to periodic famines when the rice crop failed. In fact, in earlier times, China was called the Land of Famine.
Exposed to this problem, and forced to grow enough rice to support a family and have some extra to sell, on less and less land each generation (because of population increase and laws which split land evenly between all sons), Chinese developed incredible intelligence and persistence in dealing with problems. Malcolm pointed out that growing rice, especially on a very small plot of land, is not only extremely hard work, it is extremely varied and constant work calling for great intelligence and persistence. He quoted a Chinese proverb about how if you can get up before dawn for 360 days a year, your family will prosper. He ascribed the Chinese trait of studying around the clock, and the ability to spend far longer than we can puzzling out a problem without getting bored or giving up to thousands of years of this background.
Anyway, somewhere along the line I picked up the idea that Chinese have much larger salivary glands, and their pancreases have a much bigger concentration of beta cells than ours, from those millennia of living on rice.
Not that rice is so good for them. It's not as good as meat and fat and paleo, etc. It's just that they have adapted to some of its problems better than we have, because their ancestors had to. It was eat rice or starve.
Quite right about adaptation. We are all at least a little familiar with evolutionary theory here and one thing that doesn't get acknowledged a lot in the paleolithic community is that while MACROevolution has not progressed much since agricultural revolution, MICROevolution and adaptation has. Populations adapt to their environments to best thrive within them. That is why I am white but Grok was black. My ancestors needed lighter skin pigmentation to synthesize enough vitamin d in Europe. Food source can also create adaptations which isn't surprising as it is one of, if not the biggest, environmental factors. Most Chinese are what can be known as carb types (as opposed to protein or mixed types) as detailed in William Wolcott's book :The Metabolic Typing Diet and demonstrated in alternative medicine for decades.
Now the problem I have with Wolcott and his adherents is that they are trying to get a "should" from a "can". Yes, some people, not very many Europeans, can live a "healthy" life eating a large amount of rice or the less offensive grains, but 10000 years of adaptation can not completely undermine 3 million years worth of evolution. Generally most of us are best off with some carbohydrates, mainly vegetables, but I'm willing to put my money on it that a Chinese person will still thrive on a ketogenic diet so long as acid/alkaline balance is accounted for.
The average lifespan in China is 75 years and while they do have less chronic degenerative disease than in North America, they are only just beginning to be introduced to the fructose en mass, and they never had the industrial hydrogenated oils and processed, nutrient devoid crap so we can hardly point our fingers and say "look look eating rice is so much healthier than our meat-heavy western diet CHINA STUDY CHINA STUDY LALALALALALA
Very possible. I've put on 25 lbs since going primal, and I promise you my bodyfat is lower although I've never measured it. I completely changed my workout regimen. Never do really heavy lifts, but do moderate weight with high rep at very high intensity. I only do the big lifts which incorporate multiple joints and large muscle groups. Squats, deads, power cleans, kettleball swings, etc. Also do a lot of bodyweight stuff like pullups, burpees, pushups, sprints...again at high intensity.
Diet is very low carb, at times as close to zero carb as you can get. I eat a lot, but not intentionally. I eat when I'm hungry which seems to be quite often It's absolutely possible to put on lean mass without packing on fat as well. Good luck!
I'd think it would still be better to find a non-grain source of starchy carb to go with your morning fruit and eggs. Even if you can find gluten-free, apart from the usual grain concerns, oatmeal in particular seems to spike blood sugar something fierce. Plenty of more healthful choices in the tuber department -- if you're including dairy, load em up with butter and cream for the taste, and probably some gains from the carbs plus fat!
On the PB, I lost fat rapidly at first, and only then did I begin to put on muscle.
Putting on muscle takes a while and is dependent on the right hormonal conditions, like maximum testosterone and HGH. My recipe is to eat loads of protein (about 2g per lb. lean mass), especially meat which is said to raise T levels, while skipping breakfast and lunch on three days out of the week for frequent IF. My entire weight routine outside of typical bodyweight exercises (pushups, pullups) is sledgehammer exercises. I'm really happy with how quickly the muscle is packing on.
Note that insulin is directly antagonistic to testosterone and HGH, so you should minimize it. High insulin is probably why my T levels had been suppressed since puberty. When I went VLC, it was off to the races.
I agree with Timothy about the extra protein. Also want to add that the extra protein shouldn't be in addition to what you should eat in a day, just adjust your typical calories to a bit more protein heavy. Everybody talks about eating a lot more to add size. They're right...eating a lot more will lead to added mass. Unfortunately it's usually fat storage, that's why nobody believes you can gain lean mass without packing on fat. Keep your calories where they should be, replace the carbs you eliminate with more protein while keeping the good fats high as well, keep doing your big complex exercises and you'll pack on muscle without packing on fat. Good luck!!