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So can we build muscle on paleo and if so...

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  • #16
    I've added muscle while on a caloric deficit. Unless I'm trippin or something.

    I've lost 17 pounds total since April, and I've undoubtedly added muscle.....unless I've revealed muscle, but the reason I don't think that's the case is that I've increase my strength, and my puny shoulders are not puny anymore. They didn't have fat on them to lose, they've gotten bigger. So have my arms.

    I've just worked out. Not really hard, but I have worked out. 3 times a week. Nothing special...benching with some added bicep, tricep, and shoulder exercises that I kind of switch up on a whim. Squats done a few different ways, all free weighted though. And, deadlifts which I totally, utterly suck at, and often just skip because I suck at them so badly.

    I weigh myself every day (I know, bad), and I've went from 235 to 218 (I was 215 the other day after playing 3 hours of basketball, but I've got enough water to get back up to 218).

    Aside from the increase in size of my shoulders, biceps, triceps, and thighs, my strength has noticeably increased, and I can even jump higher. I was already tall at 6'3'', but I'm 42, and without taking a step, I can jump up and grab the rim. No clue what my vert is though. Doubt it's very good, but it isn't terrible.

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    • #17
      Originally posted by jackaaron View Post
      I've added muscle while on a caloric deficit. Unless I'm trippin or something.

      I've lost 17 pounds total since April, and I've undoubtedly added muscle.....unless I've revealed muscle, but the reason I don't think that's the case is that I've increase my strength, and my puny shoulders are not puny anymore. They didn't have fat on them to lose, they've gotten bigger. So have my arms.

      I've just worked out. Not really hard, but I have worked out. 3 times a week. Nothing special...benching with some added bicep, tricep, and shoulder exercises that I kind of switch up on a whim. Squats done a few different ways, all free weighted though. And, deadlifts which I totally, utterly suck at, and often just skip because I suck at them so badly.

      I weigh myself every day (I know, bad), and I've went from 235 to 218 (I was 215 the other day after playing 3 hours of basketball, but I've got enough water to get back up to 218).

      Aside from the increase in size of my shoulders, biceps, triceps, and thighs, my strength has noticeably increased, and I can even jump higher. I was already tall at 6'3'', but I'm 42, and without taking a step, I can jump up and grab the rim. No clue what my vert is though. Doubt it's very good, but it isn't terrible.
      you may have gotten stronger and because you now weigh less, that could be why you can grab the rim now.

      if you have cleaned your diet up and began exercising, you will make gains. and if you were scarfing down too many calories in the past, then yes, you may have gained some muscle in a deficit. but in a deficit from your overeating, not from your maintenance level. there is so much at play here. did you take measurements before you started? test your body composition? how do you know you actually gained muscle? getting stronger and gaining significant muscle are 2 different things

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      • #18
        Originally posted by not on the rug View Post
        you're setting yourself up for failure if you think it is a realistic goal. honestly. if you want to gain real muscle mass, you need a caloric surplus. you can dial in precisely what that surplus will be (+300 calories, +500 calories, etc) but it still needs to be a surplus. and with that comes fat. if you go +200 a day, your fat gains might be minimal, but so will your muscle gains.

        as for" doing it with strict paleo" I think that is one of the dumbest things I've ever heard. what types of grains, seed/veggies oils and processed foods make you gain muscle without gaining fat? why do you keep coming back to this? how could eating that crap be better than eating real foods when it comes to these goals? what sort of paleo misinformation have you come across that would lead you to believe this is the case?
        its call carb back loading - eating higher glycemic carbs only after a heavy lift session - theory is the body is in a free carb zone with the carbs funneling nutrients into the muscle.

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        • #19
          Originally posted by fkjr2 View Post
          its call carb back loading - eating higher glycemic carbs only after a heavy lift session - theory is the body is in a free carb zone with the carbs funneling nutrients into the muscle.
          things like carb backloading can work. and they can be done without eating grains and other non-paleo foods. at the end of the day, you need a caloric surplus to grow any real muscle. and with that, comes some fat gain. just ask anyone who's grown any real muscle. now if you want to minimize the fat gain, that's fine. it just means you will minimize the muscle gain. all in all, it will take a lot longer, be harder to do, and be can be very frustrating because you will have very little to show for all of the hard work you are doing. that's about all there is to say about that.

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          • #20
            Ok thanks

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            • #21
              Originally posted by fkjr2 View Post
              its call carb back loading - eating higher glycemic carbs only after a heavy lift session - theory is the body is in a free carb zone with the carbs funneling nutrients into the muscle.
              Can stretch a tightrope from New Orleans to Saskatchewan and ride across it on a unicycle while juggling fire?

              Is it the most efficient mode of travel?
              The Champagne of Beards

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              • #22
                Originally posted by RichMahogany View Post
                Can stretch a tightrope from New Orleans to Saskatchewan and ride across it on a unicycle while juggling fire?

                Is it the most efficient mode of travel?
                you mean there's a better way for me to commute to work every day?

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                • #23
                  Originally posted by not on the rug View Post
                  you mean there's a better way for me to commute to work every day?
                  Wouldn't want to put all those miles on your "new" truck. Stick to the unicycle.
                  The Champagne of Beards

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                  • #24
                    Originally posted by RichMahogany View Post
                    Wouldn't want to put all those miles on your "new" truck. Stick to the unicycle.
                    I suppose the real question is: would all of that unicycling be considered chronic cardio?

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                    • #25
                      Originally posted by fkjr2 View Post
                      Thanks - I just don't want to waste time doing heavy lifts while doing strict Paleo - I seem to be looking "flat"

                      lots of bodybuilding advocates preach more higher glycemic carbs post lift to spike up the insulin and pump nutrients into muscles - I am not advocating eating crappy oils and grains, as NOT ON THE RUG suggested, just wanted to know if I should be incorporating more things like rice, potato, tapioca flour, etc post lift days to take advantage of muscle building - I love doing Paleo and feel great just want more effective muscle development.
                      Hey dude, I think you've had some fairly uncalled for antagonistic replies.

                      To answer your question simply, yes.

                      Everything you just mentioned is perfect fuel for your workout days. Honestly dont be afraid to eat big. At 150 pounds and 8-9% BF you're in the perfect place to build muscle with minimal fat gain. Try eating something like +500 cals on workout days and +200 on rest days. Do this for at least 3 months and evaluate where you are. If you feel you have gained more than fat than you like you can get rid of it pretty quick by dropping back to maintenance levels for calories and adding in a bit more HIIT.

                      At your weight and BF levels though, I think you would be better of bulking for at least 6 months.

                      Good luck man.

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                      • #26
                        Originally posted by jackaaron View Post
                        I've added muscle while on a caloric deficit. Unless I'm trippin or something.

                        I've lost 17 pounds total since April, and I've undoubtedly added muscle.....unless I've revealed muscle, but the reason I don't think that's the case is that I've increase my strength, and my puny shoulders are not puny anymore. They didn't have fat on them to lose, they've gotten bigger. So have my arms.

                        I've just worked out. Not really hard, but I have worked out. 3 times a week. Nothing special...benching with some added bicep, tricep, and shoulder exercises that I kind of switch up on a whim. Squats done a few different ways, all free weighted though. And, deadlifts which I totally, utterly suck at, and often just skip because I suck at them so badly.

                        I weigh myself every day (I know, bad), and I've went from 235 to 218 (I was 215 the other day after playing 3 hours of basketball, but I've got enough water to get back up to 218).

                        Aside from the increase in size of my shoulders, biceps, triceps, and thighs, my strength has noticeably increased, and I can even jump higher. I was already tall at 6'3'', but I'm 42, and without taking a step, I can jump up and grab the rim. No clue what my vert is though. Doubt it's very good, but it isn't terrible.
                        I would think you got the extra calories for the muscle from the fat you were losing.

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                        • #27
                          I'm in the same boat as the OP. I started lifting heavy on a strict paleo diet, and other than what my friends call "newb gains" I kind of stalled out. When I started I was 6'2" and weighed in and around 225-228, which was by this board's standards still pretty pudgy.

                          What happened was I started to make friends at the gym that were not paleo. They would tell me about hitting certain macro goals, etc. I would translate that to what I needed paleo wise. Fat was dropping off faster than frankly I thought was possible, but I felt like I wasn't making any gains. I eventually went what I call "paleo light". I'm almost 100% paleo compliant on rest days. On work out days I eat real and clean meat. I eat carbs and dairy, I just get them from the cleanest sources I can (or can afford sometimes).
                          Here to eat and move like a caveman, not look or stink like one

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                          • #28
                            Exercise and healthy food are very important to improve fitness. Eat fresh fruits, vegetables, nuts, dairy products. Go for running, walking at least 30 to 45 minutes in a day. Practice push ups. bench press, chair squats, cable stretching and band resistance. It improve mood, make strong bones and muscles, boost energy, reduce joints pain, improve physical performance, improve heart functions and mental health.
                            befittacoma.com
                            Last edited by David07; 10-12-2013, 06:04 AM.

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