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Old 01-29-2009, 09:40 AM   #1
John Kilbane
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Default High Fat Diet?

Hello! I'm a 19 year old in college and have been eating healthy for a while now. I started eating Paleo a month or so ago. I usually eat one or two meals during a window of 4-5 hours because it's easier with my class schedule. I've found that in order to get enough calories in daily, I'm eating anywhere from 60-75% fat. The reason I've posted in mass gain is because I'm looking to put on some upper body muscle (want some pecs!). I guess my question would be is a high fat diet healthy or conducive to muscle-growth?

Also, on a side-note, would a good PWO shake of Whole Milk/Kefir/Yogurt and Whey protein be a good idea to see more size?

Here's my fitday: http://www.fitday.com/fitness/Public...nth =0&Day=28

Thanks for any insight!
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Old 01-29-2009, 09:57 AM   #2
Gavin Harrison
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Not sure why you want breasts... but... try adding a gallon of milk/day and do a lot of heavy lifting. That should get you there. For the breasts, just bench press 2-3x / week.
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Old 01-29-2009, 10:15 AM   #3
Mike ODonnell
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high fat is fine and can help with nitrogen retention and keeing calories high. Still need to get enough protein in daily to build muscles....and you can do your carbs pwo when they will go more towards muscle glycogen (no fat needed pwo).
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Old 01-29-2009, 11:04 AM   #4
Derek Weaver
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What they said.

Don't discount the power of the carb in muscle building.
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Old 01-29-2009, 11:07 AM   #5
John Kilbane
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Thanks for the advice guys. I forgot to mention that I'm 6'0" 135lbs. I don't want bulging "breasts", but an increase in upper body size so I don't look like a twig anymore. (Sorry that this turned into yet another "skinny guy" post, but I really value all of your opinions.)

What about all of the bad pree milk is receiving from those who are strict Paleo-eaters? Should I just disregard that?
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Old 01-29-2009, 12:25 PM   #6
Derek Weaver
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John,
Disregard the milk issue unless milk makes you sick. For something fairly short term (several months), it's fine.

I don't do all that well with milk, but I put on close to 20 lbs in about 3 months drinking only a half gallon/day along with another 3500+ calories on top of that.

If you're 6'0" and 135 lbs... why aren't you doing Starting Strength?
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Old 01-29-2009, 03:17 PM   #7
George Mounce
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Why not just become big all over?

Starting Strength and some milk will take care of that.
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Old 01-29-2009, 03:35 PM   #8
John Kilbane
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I'll check out "Starting Strength"
I'm not familiar with it...

Thanks for the great advice. I'll be going to get some Organic Whole Milk tomorrow.
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Old 01-29-2009, 03:30 PM   #9
Patrick Yeung
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Quote:
Originally Posted by John Kilbane View Post
Thanks for the advice guys. I forgot to mention that I'm 6'0" 135lbs. I don't want bulging "breasts", but an increase in upper body size so I don't look like a twig anymore. (Sorry that this turned into yet another "skinny guy" post, but I really value all of your opinions.)

What about all of the bad pree milk is receiving from those who are strict Paleo-eaters? Should I just disregard that?
I think the paleo way of eating is very logical and definetly healthy. But, I dont really see the value in being on a strict paleo diet. I mean... We are smarter and better equiped than they were back then, why not use it?

Drink milk, its one of the best things you can add to your diet IMO. Cheap, protein, fat, tons of nutrients and vitamins and tastes good.
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Old 01-29-2009, 11:40 PM   #10
Gavin Harrison
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Quote:
Originally Posted by John Kilbane View Post
Thanks for the advice guys. I forgot to mention that I'm 6'0" 135lbs. I don't want bulging "breasts", but an increase in upper body size so I don't look like a twig anymore. (Sorry that this turned into yet another "skinny guy" post, but I really value all of your opinions.)

What about all of the bad pree milk is receiving from those who are strict Paleo-eaters? Should I just disregard that?
Hey, you sound exactly like me when I was 19, not that I'm much older or larger now! (Seriously)

I've done pretty close to everything to gain some size in terms of training, at first. The common theme with all of it was it involved compound lifts, particularly, squat, bench and deadlift, and at times, the clean. In the very beginning, I followed a split-ish routine that was Monday-Friday, and used some machines, but always had the compounds, and always first. I moved to a six-day a week split. Then a four day. Then a pretty big lay off, where I lost a bunch of weight. Random layoffs and inconsistencies later I found CF then SS, through the person who wrote the four-day for me.

In all of this I've been instructed to do a lot of things and setXrep schemes. 10x10s, 10,8,6,4s, 3x5s, 5x5s, 3x8s, or even 3x6-8 or things like that (when you hit 3x8 with a given weight, move the weight up, etc).

The one common theme for me and my weight is this, if I do progressive strength training focusing on large compound movements, and eating sufficient amounts of food (not necessarily a whole lot more, PWO shake, Pre-Bed Shake, and/or Morning-Shake did.. at times I'd eat lunch twice a day at work, or eat something when I got home from work before going to the gym) my body weight goes up. If I'm doing nothing physical, my body weight drops 5-10 lbs then stabilizes. If I keep up activity and eat normally, my body weight either stays the same or continues to go up a little.

Anyways, I'm 6' and ~170 now, up from 133 two or so years ago. I train with an adjustable kettlebell and body weight exercises in my apartment. This helps keep/increase my strength without hitting the weight room, but doesn't do as much for my weight, but being a busy grad student, ~25-30 minutes away from the school gym which is always crowded and no cheap / not shitty gyms close to me, it works.

Summary: In the weight room, it all pretty much works. Just focus on lifting heavy things with compound movements. As far as eating, you don't have to follow a particular diet, and yes, whey protein shakes do help put on mass... liquid nutrition is way easier to consume. You can eat a clean diet (Paleo/Zone) and gain weight, it's just (a lot) easier to do it without a clean diet. I also like to lift because I like the results, and training is actually fun for me.. funny thing coming from a kid who thought he'd never say that

PS -
I like this company for protein & creatine: http://www.atlargenutrition.com/, but not their weight gainers (or any weight gainers).
Milk's cheaper, but harder to consume a lot of (always full, makes my stomach hurt), but digestives help the more unpleasant effects of drinking a lot of it. I like this brand: http://www.digestiveadvantage.com/prod_adult_li.html

EDIT/PPS -
To actually answer your original question! I've never tried anything like that, really, I don't really like using a blender to mix shakes, more dirty stuff than necessary. I'd typically eye ball 8-12 oz of milk into a glass, add protein and stir with a spoon. To make a higher calorie shake, I'd pour the milk into a cup at night, drop 1-2 scoops of vanilla ice cream into it and let it sit in the fridge over night (this is so that the ice cream melts, but nothing goes bad, and it's cold in the morning), then in the morning add the protein and maybe chocolate syrup, mix with a spoon... then enjoy.
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