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Old 03-05-2013, 03:12 PM   #1
Grant Donley
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Nutrition for gaining strength and muscle

Hi,
Can anyone explain the ratio of Protein, Carbs and Fats to consume eating Paleo to gain strenght and muscle whilst training crossfit 6 days a week?

I am 5/9 and 174 pounds..

I am trying to increase my strength to be able to complete more RXD weights.

Cheers..
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Old 03-05-2013, 03:16 PM   #2
Eric Montgomery
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Re: Nutrition for gaining strength and muscle

You'll probably need to eat somewhere in the range of ~3500 calories to gain weight given 6x a week training, though there are plenty of other factors at play. For one, you may want to cut down on the CF work and do more strength training to get bigger...6x a week doesn't leave much time for recovery. As for macros, you'll want a pretty even balance among P/C/F.
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Old 03-05-2013, 03:21 PM   #3
John Holcombe
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Re: Nutrition for gaining strength and muscle

Shoot for getting 175 grams of protein every day. Fill the rest with carbs and fat but don't go light on the healthy fats as they're a great way to get calories. From there, just continue to eat more until you start to gain weight. I would say 3000 is a good starting point. Eric says 3500. It probably depends on how intense your workouts are and what you're doing exactly
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Old 03-05-2013, 06:15 PM   #4
Grant Donley
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Re: Nutrition for gaining strength and muscle

Thanks guys.. You've given me plenty to think about..
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Old 03-05-2013, 07:14 PM   #5
Chris Mason
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Re: Nutrition for gaining strength and muscle

One thing about Paleo and mass, people need to know that insulin is a highly anabolic hormone. Paleo really minimizes insulin release and that is why it is not an optimal mass gaining diet (but great for fat loss).
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Old 03-05-2013, 07:59 PM   #6
Evan Peikon
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Re: Nutrition for gaining strength and muscle

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Originally Posted by Chris Mason View Post
One thing about Paleo and mass, people need to know that insulin is a highly anabolic hormone. Paleo really minimizes insulin release and that is why it is not an optimal mass gaining diet (but great for fat loss).
Can you elaborate on this. is that just because it tends to be lower carb or calorie?
Say if one were to eat 3500 cal and same macros of paleo and non paleo food would it be the same case?
If paleo does keep insulin lower what would be the effect of having extra calories oppose to higher insulin.
(im not trying to debate anything here, I'm just curious)
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Old 03-05-2013, 08:26 PM   #7
Chris Mason
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Re: Nutrition for gaining strength and muscle

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Originally Posted by Evan Peikon View Post
Can you elaborate on this. is that just because it tends to be lower carb or calorie?
Say if one were to eat 3500 cal and same macros of paleo and non paleo food would it be the same case?
If paleo does keep insulin lower what would be the effect of having extra calories oppose to higher insulin.
(im not trying to debate anything here, I'm just curious)
Well, Paleo precludes higher GI carbs in general, so yes, there would be a difference.

On the second question, do you mean consuming more total cals with Paleo vs. a non-Paleo diet?
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Old 03-06-2013, 05:35 AM   #8
Evan Peikon
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Re: Nutrition for gaining strength and muscle

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Originally Posted by Chris Mason View Post
Well, Paleo precludes higher GI carbs in general, so yes, there would be a difference.

On the second question, do you mean consuming more total cals with Paleo vs. a non-Paleo diet?
What I meant on the second question was that if you were on a calorie surplus (for mass gain) with a paleo diet, how would It be different since your insulin is low.
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