Mass Gain w/ Paleo and Wendler 531

[Andrew Midmer]

Wondering what's the best way to gain mass with Wendler as the main strength program with some met cons. Best things to eat while maintaining Robb Wolf dietary habits????

[Júlíus G. Magnússon]

"Robb Wolf dietary habits" - no offense to Robb Wolf, he's awesome, but that just sounds wrong. I can just see myself buying veggies and grassfed meat with a Robb Wolf stamp of approval on it - you know, a sticker with the portrait that's on his website.

Seriously, though. Since we're talking about Robb Wolf, he would tell you to get lean first (if you're not already), eat lots of meat and fat and maybe some dairy depending on how you handle it, and don't do the metcons while you're building mass.

[Andrew Midmer]

Thanks for the response.

For brevity's sake Robb Wolf's dietary habits include: lean meat, veggies, eggs, a ton of coconut flakes/milk etc, zero dairy, zero legumes, zero grain/wheat.

Met Cons are roughly 3 times a week - using Crossfit Football, nothing over 7 minutes.

I weigh 205, 6'6". low body fat. Desired weight is 220, without a significant conditioning trade off.

[Arien Malec]

Boring but big, more of this:

Originally Posted by Andrew Midmer

lean meat....eggs, a ton of coconut flakes/milk

And sweet potatoes post workout.

[Derek Weaver]

First, what Arien said is a good start. More food, sweet potatoes/yams/starchy tubers PWO and all throughout the day.

Make a choice, stay in condition, or get bigger and get back in condition.

For just about everything you need to know when it comes to nutrition in order to grow, go here:
http://www.bodyrecomposition.com/cat...or-muscle-gain
http://www.alanaragon.com/articles.html

Interesting stuff in the second part on Paleo, which I am now kind of "meh" on regarding that everyone needs to eat Paleo or they'll die tomorrow:
http://www.bodyrecomposition.com/res...ch-review.html

Bottom line is that by going Paleo, you exclude a lot of foods. Not a bad idea if a lot of foods give you a problem. The problem though is that people equate Paleo with low carb eating, which is not a universal truth. When trying to be athletic, carbs are your friend and should be ingested at a rate consistent with your activity and goals. Don't discount the need to balance out your fat and eat enough protein, but carbs still get a bad rap.

Also, at your current weight assuming 4 workouts per week you'd need ~3000 cals to maintain current BW. Adding 500 cals/day to add 1lb per week (assuming you don't want to go with the GFH approach), you'd need 3500 just to start out. To maintain 220, you're in the neighborhood of 3300-3500 as a conservative estimate, using 15kcal/lb of bw as a baseline equation for maintenance. You may very well end up needing in excess of 4000 cal/day.

[Andrew Midmer]

Thanks for the response Derek,

will definitely check out those links. I went through a phase of measuring, Zone like, and was hitting around 3000kcals, I'm not afraid of carbs and will look to the nutrient dense tubers and squashes to fill out some of my diet, was thinking of adding an extra can of coconut milk to round out the day.

thanks for the help.