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  • critique my 'primal' bulk plan

    I want to gain 10-30lbs lbm if possible

    I am 5'10 130lbs.

    (I had bad acne which I cured eating only primal foods but lost a lot of weight. I was naturally 118lbs but had bulked to 150-160lbs though quite fat also.)

    I have tried gaining eating only primal foods but havent had much luck and is time consuming and expensive and hard to eat with my small appetite enough calories.

    I beleive between 2500-3000 calories should be ok? I am aiming for around 2700 and have come up with a diet plan which is about 80% primal
    .




    basically foods I am wondering over are:


    40g whey protein
    75g oatmeal or 60g basamati rice
    50ml double cream

    every day plus extra 40g whey post workout.

    I need these foods to get my calories up and make a easy quick shake.

    I will either grind oats in a shake with whey and cream or eat rice at night with my meat.

    the rest of my diet is basically

    meat
    eggs
    vegetables
    fruit
    nuts
    seeds

    aiming for

    130g protein
    200g carbs
    150g fat

    Are these no primal foods ok? Is it better to eat rice or oatmeal?

    I mean in terms of health, acne and muscle building.


    Thanks

  • #2
    No seeds, no nuts, no grains.

    Eat sweet potatoes and fruits for your carbs. IF you really have to, eat white rice. I do that. However I won't touch any other grains.

    You don't need all that much carbs anyways. I think you could shoot for some more protein. More fat calories.

    No need for whey protein. It's so easy to get enough protein from a good diet. Just 1 lb of chicken breast has 140 grams of protein already.
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    • #3
      Originally posted by rphlslv View Post
      No seeds, no nuts, no grains.

      Eat sweet potatoes and fruits for your carbs. IF you really have to, eat white rice. I do that. However I won't touch any other grains.

      You don't need all that much carbs anyways. I think you could shoot for some more protein. More fat calories.

      No need for whey protein. It's so easy to get enough protein from a good diet. Just 1 lb of chicken breast has 140 grams of protein already.

      no nuts or seeds? i thought they were primal

      i only mean coconut and pumpkin seeds that is all!?!? Are they ok?

      I cant eat sweet potatos they give me stomach pain

      I can get 150g carbs with fruit and vege but I just am not gaining muscle mass.

      I can eat a can of tuna instead of whey

      I think 130-150g protein is plenty for my weight?

      I could eat more fat but how?

      i eat 50ml olive oil, 10ml fish oil, eggs etc...thats why I asked about double cream....can I take in 100ml of double cream per day? and cut out rice/oatmeal?


      Also, the problem was eating lots of food all the time which is why I was keen on a shake rather than another meal. I find it hard to eat food and never get that hungry plus a slow eater

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      • #4
        No nuts and no seeds because they contain lots of omega 6 which will cause inflammation and possible excess weight gain. They might aggravate your acne, too.

        Coconut is fine however. I eat tons of it.

        You don't need carbs to gain mass. Carbs are only for performance. 150 grams is enough to get you through a hard training session.

        Definitely cut out oatmeal. White rice is not primal, but it's not too bad. I eat it.

        For fats you can eat butter, sweet, and the mighty coconut. Cream is fine also.
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        • #5
          It's protein that you need to build muscle. Carbs won't build muscle as such, but they will help give you the energy that you need to train really hard and that will help build some muscle (assuming you're getting enough protein of course) If you want to do the carb loading thing then add some carbs and cut your fat intake on days that you're going to lift hard and don't have them on days that you won't be doing as much. Eat the hell out of protein all the time though.
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          • #6
            Ok how about this

            protein:130-150
            35g protein can tuna
            20g eggs
            70-90g meat
            5-10g from fruit/vege

            carbs: 130-150g
            4-5 pieces fruit
            250g carrots
            mixed frozen veggies
            salad/fresh vege

            fat: 150g
            30-50ml coconut oil or coconut desicated
            30-50ml olive oil
            10ml fish oil
            10-20g butter or double cream
            15-50g from meat....lean meat or meat with skin?


            double cream or butter only non primal food? these not a problem? Go for more coconut instead or fatty meat eg..chicken with skin?

            PS- are rasins bad? I could make coconut/raisin balls to snack on during day
            Last edited by primalbulker; 07-01-2010, 09:31 AM.

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            • #7
              It could take more than a year to put on 10lbs of LBM - 2 or 3 to put on 30lbs.. so be patient.
              Eating protein is the key element... amino acid supplements can help with recovery and growth.. Carbs or fat are your fuel..

              Do you have a strength training program in mind? Focus on the big moves like pull-ups, push-ups/ overhead presses - deadlifts, squats and lunges.. but whatever you do - learn to perform the movements correctly before trying to lift heavy weight. It's a marathon not a sprint

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              • #8
                Ive been lifting weights for years I only lost a lot of weight as I done a lot of fasting and healthy eating to rid my horrible cystic acne,

                I am hopeful I can gain back some muscle quicker due to muscle memory perhaps.

                Plus newbies can gain perhaps 20lbs in 1st year of training.

                I am at about 9% bodyfat right now.

                I would like to get to 140lbs at least by end of year with minimal fat gains.

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                • #9
                  Dude, if you like nuts and seeds then go to town. I think cutting nuts completely because of O6:O3 ratios is going overboard. They are delicious, nutritious, and an amazing source of energy and appetite suppression.

                  I'm not trying to step on anyone's toes here, I just don't think cutting nuts completely is necessary.

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                  • #10
                    1 year to put on 10 lbs of LBM? That's depressing. I've gained that much over the winter alone.

                    Yeah, do Starting Strength by Rippetoe if you aren't already.

                    Your diet looks good. Eating that much fruit and veggie must be a pain in the ass, so eat some white rice if you want post work out. Won't kill you.

                    Coconut is looking like a good option instead of animal fats for me also. The reason is because it supposedly can't be stored as fats, even if you eat an excess of it.
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                    • #11
                      Im not bothered about nuts or seeds I just need more fat

                      is
                      50g fat from coconut ok?
                      20-30g fat from butter or double cream?
                      fat from meat such as gorund beef/lamb or chicken skin?

                      Are these all ok?

                      Olive oil
                      fish oil
                      eggs
                      make up rest off my fat intake

                      Comment


                      • #12
                        Originally posted by rphlslv View Post
                        1 year to put on 10 lbs of LBM? That's depressing. I've gained that much over the winter alone.

                        Yeah, do Starting Strength by Rippetoe if you aren't already.

                        Your diet looks good. Eating that much fruit and veggie must be a pain in the ass, so eat some white rice if you want post work out. Won't kill you.

                        Coconut is looking like a good option instead of animal fats for me also. The reason is because it supposedly can't be stored as fats, even if you eat an excess of it.
                        Ok so you say id be better with extra coconut and lean meat rather than fatty meat or using butter/double cream?

                        If I do ocassionaly use butter/double cream is this ok?


                        Also, yeh the fruit and vege can be annoying...I may sub in basamti rice and reduce the fruit/vege if that is no too bad?


                        Also how much fat can you eat in a sitting? would it be bad to put 50g coconut oil on my meal so eating 70g fat for example in one meal?

                        and 50ml olive oil with 10ml fish oil on my tuna? 60g fat meal?
                        Last edited by primalbulker; 07-01-2010, 09:49 AM.

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                        • #13
                          I want to second starting strength by Rippetoe... one of the best things I ever did for myself!

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                          • #14
                            Ok so I have come up with this final plan:


                            3 eggs

                            dessicated coconut 100g snack .

                            tuna+20ml olive oil+10ml fish oil

                            fruit-
                            banana
                            pineapple pieces
                            1 canned fruit with juice drained
                            extra fruit, apple,orange?
                            (maybe make a fruit smoothie)

                            70-100g protein worth of meat with vege and 250g carrots + 20ml olive oil

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                            • #15
                              My friend, just eat. Stop over analyzing things.
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