crossfit and bulking

[Craig Bravman]

I have been doing the zone for about 9 months and have lost alot of bodyfat. i am 5'8, 142 lbs, with about 4-6% bodyfat. I want to gain about 10-12 pounds because i feel to skinny. Has anyone bulked, if you will, on the zone or paleo?

Or does anyone eat like a bodybuilder would... high carbs and protein and still able to pull off the crossfit workouts?

[Eric Montgomery]

Quit counting blocks, and just eat a lot of quality Paleo food. Lots of meat and eggs and vegetables and nuts. Eat til you're stuffed 4 or 5 times a day. Throw in a coconut milk and whey shake after workouts if you're having trouble fitting enough protein in. You could also throw in a quart or half-gallon of milk per day for extra protein and fat calories. GOMAD is probably not a good idea if you want to maintain some metcon capacity.

70s Big (WFS) should be your go-to reference.

[Mike Romano]

You are 142 lbs..... EAT!

1. Paleo + milk ad libitum
2. Lift heavy things frequently
3. Metcon stuff
4.
5. Profit.

In regards to bodybuilder diet....all individual. I find it difficult to stay lean during a bulk if I eat a lot of carbs....I keep it to a sweet potato and veggies every day, plus whatever carbs I get in milk. Probs comes out to around 100 grams. But then again, I eat a lot. A LOT.

My insuiln sensitivity=WIN in the mid pleistocene, FAIL in the Holocene. /anthropology nerdery.

[Eric Montgomery]

Originally Posted by Mike Romano

1. Paleo + milk ad libitum
2. Lift heavy things frequently
3. Metcon stuff
4.
5. Profit.

????? everything has to come in fives? I thought that was only true for threes....

[Joe Bernard]

+1 to ditch the zone and eat alot of paleo. I've gained 25lbs in the past 10 weeks eating paleo (was on starting strength), with 3 cheats in between. If you can't stomach milk (I couldn't), eat alot of meat and fat. Fatty meats really helped: pork butt, brisket, sausages, bacon, etc. I ate three big meals, dinner was always at least a pound of meat, most of the times more, with 1.5lbs of veggies. I averaged around 3,500 calories per day.

Make sure to lift heavy stuff too, don't do solely mainpage or else more of the weight you will put on will be fat.

[Andrew Thompson]

Originally Posted by Eric Montgomery

70s Big (WFS) should be your go-to reference.

Absolutely!

[Kevin Perry]

Well first off what are your strength numbers like? If you want to bulk up might as well concentrate on more strength movements first rather then metcon off the bat so you can stimulate more muscle gains, gets those lifts up, eat hardy and let the scale climb up.

[Doug Blankenship]

Everyone else pretty much covered it. Just remember Zone and Bulking dont belong in the same sentence.

[John Jaeckel]

Originally Posted by Kevin Perry

Well first off what are your strength numbers like? If you want to bulk up might as well concentrate on more strength movements first rather then metcon off the bat so you can stimulate more muscle gains, gets those lifts up, eat hardy and let the scale climb up.

+1.

My gym has a skill/strength session every day between warmup and WOD. Often it includes 5x5 or 5x3 heavy sets of DL, rear squat, power cleans, etc. I work these hard and really push myself and I have added muscle from them, no doubt, but I also tend to be a fast gainer.

Still, you might even add in a strength session or two a week on your own (multiple sets, low reps, heavy weight, Olympic lifts), or just do a couple more sets (heavy) than prescribed every time.

If you're doing that, your body will start screaming for more food. The dietary recommends above are perfect.

[Gerhard Lavin]

I'm not sure what age you are but at your height and weight you are a perfect candidate for Starting strength plus lots of milk.

Lift progressively and eat progressively.

The standard Zone diet is a weight loss diet and this teh antithesis of a bulking diet.