Primal Journal: What a Savage Eats! 6 months to gain a stone.
My goal over the next 6months is to gain a stone of lean muscle sticking mostly to a primal diet.
For the past 3 years I have been doing variations of mixed cardio and weight training sessions. I have bulked up before on a high carb/high protein diet with good results, but this also increased my bodyfat too. Should be interesting to see how much more difficult it is to increase muscle mass on a low carb, high fat, high protein diet.
My current workout is as follows:
Cycling to work 5x a week - just over 10 miles a day.
Weight training 3x a week - Mon, Weds, Friday
Bodyweight training/yoga - Sundays
Due to the nature of my work I tend to walk up to 3-4 miles a day aswell.
Strictly no extra cardio sessions, which will be hard as I do love a good 40-50mile bike ride, but cant afford to be burning off extra calories.
Weight training is usually a 5x5 routine for 3 compound lifts. For example:
Monday - Squatts/deadifts, hanging leg raises with pullups, overhead press.
Wednesday - Reverse Lunge, one arm dumbell rows, bench press.
Friday - Squats, wide grip pullups, shoulder press/lateral raise.
From previous reading I am aware that I will have to consume an incredible amount of food to even come close to my intended goals. I aim to post my daily feeds up on here and we shal see how i get on! The workout is subject to change also, if i get bored, or find it not challenging enough.
I am also not giving up Dairy products as I seem to be able to tolerate Lactose and they provide a valuable source of protein, fat and calories!
B - Breakfast,
S - Snack
L - Lunch
PWO - Post Work Out
D - Dinner
Yesterday I ate:
B - 4 egg Omlette with Cheese, 3 slices ham, red pepper.
S - Sliced Apple with Almond Butter
L - Tuna fishcakes, parmisan instead of breadcrumb.
S - Roast Veggies - carrots, sweet potato, turnip
PWO - Cottage Cheese with peanut butter and vanilla whey,
D - Fried Lamb Steak with Veg
Forgot to add, current weight is 143lbs, 10st 3 to people in the UK!
Supplements I currently take:
MP True Whey
3g Creatine - As of today, giving it a trial run for a month!
Today I ate:
B - Chocolate and banana pancakes: 2 eggs, 30g chocolate whey, 2tbs almond meal, 1 mashed banana. topped with banana and honey.
S - 'Rivvins Primal Sarny' cheese and lettuce filling.
L - Cheddar and Parmisan crisp salad, apple.
S - Banana
PWO - Half pot Cottage Cheese, 3g creatine, splash of milk, 30g vanilla whey.
D - Lamb Steak, large portion of veg.
Didnt cycle today due to poor weather conditions, but ended up doing lots of digging at work.