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Old 05-12-2010, 09:13 AM   #1
Aaron Valenta
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Join Date: May 2010
Location: Mississauga  ON Canada
Posts: 2
Paleo Strength and Mass Increase Diet Q

Stats
Height 56
Weight
Before 152 Now 140
BF% around 9-10%
Before Paleo/zone 16 blocks
Deadlift 405x1, Back Squat 315x1, OH Press N/A
After 3month
Deadlift 360x1, Squat 270x1, OH Press 105x1

To start off I have been eating Paleo/zone 16 blocks and Crossfitting 3on1 off 2on 1 off for 3 months and lost 12 pound. The one problem I found was that I lost all my strength on the deadlift and squat. So after reading Robb Wolfs article 42 ways to skin the zone, I reworked my diet to diet1 listed below. I have ran Diet 1 plus some MEBB programming with my crossfit training and have noticed good strength and even better performance. With night School start my training has changed to 1on 1off 1on 1off 2on 1off which allow me better recovery between work outs. With this new training schedule I has decide to also increase my food consumption to further muscle gain. Diet 2 is an increased version of Diet1 by 654 cals. My question is this calorie increase enough or should I increase it further for an increase in Strength and muscle mass? Also Im looking to stay lean which is why I like the low carb approach. As a side note I am not willing to drink milk because I am Lactose intolerant.

Diet 1
Meal 1 Breakfast
3 whole eggs, cup egg whites, 1 cup peppers, 2/3 cup red onion, 2 cups Spinach

Meal 2
2oz Chicken Breast, 2oz Almonds, 2 cups broccoli

Meal 3 Lunch
5oz Chicken breast, cup Coconut milk, 1 cup berries, 2 cups celery

Meal 4
2oz Chicken Breast, cup coconut milk, 2 cups broccoli

Meal 5
5oz Chicken Breast, cup Coconut milk, 2 cups Spaghetti Squash

On training Days PWO
2oz Chicken Breast, 3oz Yams with cinnamon

Total Cals 2564 Fat 142 Protein 209 Carbs 132

Diet 2
Meal 1
5 whole eggs, 1/4cup coconut milk, 1 cup peppers, 2/3 cup red onion, 2 cups Spinach

Meal 2
2oz Chicken Breast, 2.5oz Almonds, 2 cups broccoli

Meal 3
5oz Chicken breast, 3/4cup Coconut milk, 1 cup berries, 2 cups celery

Meal4
2oz Chicken Breast, 3/4cup Coconut milk, 2 cups broccoli

Meal 5
5oz Chicken Breast, 3/4 cup Coconut milk, 2 cups Spaghetti Squash

On training Days PWO
2oz Chicken Breast, 3oz Yams with cinnamon

Total Cals 3218 Fat 207 Protein 227 Carbs 145
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Old 05-12-2010, 09:46 AM   #2
Katherine Derbyshire
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Join Date: Jan 2009
Location: Seattle  WA
Posts: 7,596
Re: Paleo Strength and Mass Increase Diet Q

What are your goals? If getting strong is your top priority, you probably shouldn't be following a calorie-restricted diet. If staying lean is your top priority, you need to accept that strength gains may come slowly, if at all. The body can't build muscle if you don't give it the materials.

Most people here will tell you that it's easier to lean out once you've reached your strength goals than it is to get strong if you're not eating enough.

Katherine
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Old 05-12-2010, 10:16 AM   #3
Aaron Valenta
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Join Date: May 2010
Location: Mississauga  ON Canada
Posts: 2
Re: Paleo Strength and Mass Increase Diet Q

My main goal would be to get stronger and add some muscle to my frame.
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