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Thread: I'm having a difficult time gaining mass while staying Primal

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  1. #1
    Join Date
    Feb 2012
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    107

    I'm having a difficult time gaining mass while staying Primal

    So I'm about 6,0-6,1 135 pounds. I go to the gym 3 days out of the week, Mon-Wed-Fri


    I know how to lift, I got my workout routine down. I've hit a plateau though, and i've been stuck on this plateau for a year

    I just don't know how to eat properly. I have an incredibly fast metabolism. I'm also an undergraduate student, and the food at my university is expensive for a small amount, its ridiculous.

    Along with all this, I love eating my veggies. Broccoli, Cauliflower, bell peppers, etc. I like having a salad every meal, or at least in two meals out of the day.


    With that being said, I'm having an incredibly difficult time meeting my caloric needs to gain mass. Going primal, that need becomes even harder to meet.

    I'm what you would consider an "ectomorph."

    Do you guys think I need to step outside of the primal diet to gain mass?

  2. #2
    Join Date
    Feb 2012
    Posts
    107
    I've decided to move this thread to the nutrition section, as it seems more fitting there. I apologize to the moderator, please delete this thread if you find it bothersome.

  3. #3
    Join Date
    Nov 2010
    Location
    UK/Australia
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    1,140
    I think moving it to the nutrition section is a good idea, but I'd still like to know a bit more about your training schedule.

  4. #4
    Join Date
    Feb 2012
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    107
    Quote Originally Posted by Coach Palfrey View Post
    I think moving it to the nutrition section is a good idea, but I'd still like to know a bit more about your training schedule.
    Mon
    (5 min warm up)
    (stretch)
    Squats (warm up set)
    Squats - 2 sets - 5-8 reps (to failure)
    Leg press - 2 sets - 5-8 reps (to failure)
    Stiff legged deadlifts - 2 sets- 5-8 reps (to failure)
    Lying leg curls - 2 sets - 5-8 reps (to failure)
    Standing Calf Raises - 1 set - 10-15 reps
    Seated Calf Raises - 1 set - 10-15 reps
    Crunches - 1 set - however many I can knock out
    leg raises - 1 set - same as above

    Wed
    (5 min warm up)
    (stretch)
    Bench Press (warm up set)
    Bench Press - 2 sets - 5-7 reps (failure)
    Tricep dips - 2 sets - (failure)
    Incline D-bell Press - 2 sets - 5-7 reps (failure)
    Seated Shoulder Press - 2 sets - 5-7 reps (failure)
    Standing lateral D-bell Raises - 2 sets - 10-15 reps
    Cable Tricep Extensions - 2 sets- 5-7 reps - (failure)
    Skull Crushers - 2 sets - 5-7 reps- (failure)

    Friday
    (5 min warm up)
    (stretch)
    Deadlifts (warm up set)
    Deadlift - 2 sets - 5-7 reps (failure)
    Overhand Pull ups - 2 sets - (failure)
    Bent over Barbell Rows - 2 sets - 5-7 reps (failure)
    Barbell Shrugs - 2 sets - 5-7 reps (failure)
    Barbell Curls - 2 sets - 5-7 reps (failure)
    Dumbell Curls - 2 sets - 5-7 reps (failure)
    Wrist curls - 1 set - However many I can knock out



    By failure, I mean I lift until (I THINK) I can't pump out another rep

  5. #5
    Join Date
    Feb 2012
    Posts
    107
    I've had this same routine for over a year now though. I always figured as long as I kept adding weight, I wouldn't need to switch up the routine. Not really sure if I'm wrong here

  6. #6
    Join Date
    Aug 2012
    Location
    Colorado
    Posts
    3,313
    The bottom line is going to end up being:
    -Bigger weights
    -Eat more
    -No, more
    -No, seriously, MORE

  7. #7
    Join Date
    Nov 2012
    Location
    Toronto
    Posts
    6
    Quote Originally Posted by Mr. Anthony View Post
    The bottom line is going to end up being:
    -Bigger weights
    -Eat more
    -No, more
    -No, seriously, MORE
    This. Take potatoes, slice them as fries, bake, and eat eat eat.

  8. #8
    Join Date
    Jun 2011
    Location
    USA
    Posts
    322
    Eat everything in site if you want to gain weight. If it doesn't give you gut problems or bite back, eat it. Cheap things you can eat, cans of Tuna, canned Salmon, sardines. High calorie dressings on your veggies/salads. Gallon of milk or at least a liter of chocolate milk if you can do dairy. Starchy vegetables and fruits such as potatoes both white and sweet, bananas. Digestive enzymes to help you get all you can out of the foods you eat. All these recommendations are based on stomach tolerance.

  9. #9
    Join Date
    Nov 2010
    Location
    UK/Australia
    Posts
    1,140
    I think a little less variety in your program and more of a focus on the big lifts would help here. A couple of lifts done well per session is going to be better than 10 or so that end up being 'paced'.

  10. #10
    Join Date
    Oct 2010
    Location
    Washington state
    Posts
    6,900
    Meat.
    Steak, eggs, potatoes - fruits, nuts, berries and forage. Coconut milk and potent herbs and spices. Tea instead of coffee now and teeny amounts of kelp daily. Let's see how this does! Not really had dairy much, and gut seems better for it.

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