Post: #1

I'm doing a program of 3-4 workouts a week.

20 minutes warm-up/stretch
50 minutes strength training
10-15 minute WOD (Crossfit-style workout: high intensity, high-volume)

I used paleo to cut during the summer and it worked really well. In addition I just felt far healthier.

If I want to gain mass, paleo is probably not adequate. Is IF the most popular recommendation? Or should I do paleo and add in certain starches (rice/potatoes/whole-wheat)? Or IF + juicing?

I want to improve or at least keep stable my cardiovascular fitness, add mass and strength, and minimize fat-gain. Ideally, I'd continue until March where I hope to regain lost strength since I stopped lifting in August (am probably 15% weaker since then) + 15% strength gain in main lifts (bench/press/squat/deadlift - so about 35% gain from today in total) in addition to unspecified cardiovascular gains (I did a 5K in 22min end-August. If I could get that down to sub-20 that'd be great).

Post: #2

First off that avatar is hilarious.

When you do paleo, are you really that strict on it? As in no deviations the whole time, such as alcohol and beer, or bread for sandwiches once in a while, etc.?

Post: #3

During the summer I was pretty strict. Probably cheated 5% of the time. Lost 2/3 lbs of fat every week for about 3 months (but I started at 44lbs). So it worked really well. In addition I kept my strength or even improved in some ways while improving cardiovascular fitness. I went from 205lbs to 185lbs (10 of that was water).

It was good stuff, but I've lost a bit of strength since August and want to gain mass and strength before I go back to cutting. It would be excellent if I could add lean-mass only while still making progress in the strength/cardiovascular-fitness department, so that I don't have to start over in the spring.

Post: #4

leangains.com
Silverhydra.com

Post: #5

I'd recommend keeping it paleo but adding potatoes, beans, rice and milk.

Eat eggs for breakfast. High fat/protein ie strict paleo for lunch. And post workout have a shake with milk. Make your post workout meal carb/protein heavy with low fat.

Post: #6

Beans? Legumes get a bad rap from paleo-fans, and they have a low BV. Why do you recommend them?

So:

1. Paleo
2. Add potatoes and rice (rye-bread?)
3. Casein-protein shakes + whole-milk
4. Pre-workout and snack juicing
5. Distributie nutrition throughout the day according to when I train

Just ate about a pound of shrimp cooked in coconut milk + zuchinni, mushrooms, bell-peppers. Didn't workout today, but that would've been a good pwo-meal.

Post: #7

If you want to do this properly you need to count your calories and your macros.

If you lost strength, it means you weren't eating enough. Or if you were eating enough calories, you weren't eating enough protein. if you kept a good food diary, you 'd know this.

Post: #8

Your comment makes no sense. I wrote I stopped lifting in August.

Post: #9

(12-12-2012 02:48 PM)ElJefe Wrote:  Beans? Legumes get a bad rap from paleo-fans, and they have a low BV. Why do you recommend them?

So:

1. Paleo
2. Add potatoes and rice (rye-bread?)
3. Casein-protein shakes + whole-milk
4. Pre-workout and snack juicing
5. Distributie nutrition throughout the day according to when I train

Just ate about a pound of shrimp cooked in coconut milk + zuchinni, mushrooms, bell-peppers. Didn't workout today, but that would've been a good pwo-meal.

Recommended because they're tasty and high calorie and not processed. No real reason, just an unprocessed source of carbs.They're also decently high in protein.

Post: #10

I would 2nd the recommendation for utilizing Lean Gains style of eating as there are some good results from using it for mass gain and body recomp. It also supports using paleo. I am following it, going through body recomp and not mass gain at this time and having good results so far. I will go for mass gain but that will not be until the summer of 2013, maybe spring as the current results are encouraging and coming quick.

Knowing what your macros are for your mass gain goals will be key. Especially how much protein you need on average on a daily basis for your mass gain. Filling in the rest with good fat and carbs.

This guy is a follower of Lean Gains also and has some good info on his site and it compliments the main Lean Gains site well. There is a section that tells you how to calculate your macros for bulking. Tweaking on your part may be needed but it can get you into the ball park.

Ripped Body

Good luck with it.