I was in your same quest after adopting Primal, as I become lean but not muscular, with a frame of 145 pounds with 5'8'' height.
Now I am at 160 pounds weigth and still growing.
In brief this is my advice:
Heavy-weigth lifting as muscle stimulus (I use mostly bodyweigth exercises, but increasing difficulty and with weigthed vest), aim to train most of the time fasted, aim to eat most of what your ancestors ate and good quality food, aim to eat most of your calories and carbohydrates post-workout, aim to sleep well, aim to rest properly to your workout level (from time to time take a week off), don't overthink it just do it!, Consistency is the key and follow your instincts, they always right.
Also I just made a reply about carbohydrates that pretty much answer your question so I going to cut it and paste it here, with slightly modifications:
"My own experience has show me that isn't the high or low quantity of carbohydrates what makes the difference in people with healthy metabolism. But instead is the quality of your carbs what matters.
I have great results building lean muscles and been healthy, ciclyng my carbs (from high-carbs to no-carbs days) and eating most of them from good sources like root vegetables and tubers.
In evolutionary scheme, I see tubers as a safe source (if prepared properly) as these are mainly starch and we secrete amylase in the saliva and in the exocrine pancreas to digest starch.
So my general protocol is: avoid cereal and grains sources (specially those containing gluten) the most, (but if you are non't celiac and with a healthy metabolism, don't worry if you eat them from time to time) and favour tubers and root vegetables the most.
If you want a better and scientific explanation about carbohydrates, check Dr. Kurt Harris post about this here:
Dr. Harris used to be a low carb eater and recently, after his own experience and investigation, have made the switch to a moderate carb intake.
I agreed in most of the recomendations he maded in that post. Somethings we disagree, but are minimals aspects.
Anyway remember that you are encouraged here to find your own path. So make your own informed choice"
Last edited by Diedelser; 03-16-2011 at 12:02 PM.
Rephrasing the famous Socrates quote: "All I know is that I know nothing" and about that fact, I am still not so sure.
Greetings! from Jorge from Venezuela.