Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Thread Tools Display Modes
Old 12-03-2010, 09:16 AM   #1
Andrew Midmer
New Member
Join Date: Nov 2010
Posts: 28
Default Mass Gain w/ Paleo and Wendler 531

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????
Andrew Midmer is offline   Reply With Quote
Old 12-03-2010, 09:29 AM   #2
Júlíus G. Magnússon
Senior Member
Join Date: Apr 2008
Location: Iceland
Posts: 555

"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.
Júlíus G. Magnússon is offline   Reply With Quote
Old 12-03-2010, 09:36 AM   #3
Andrew Midmer
New Member
Join Date: Nov 2010
Posts: 28

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.
Andrew Midmer is offline   Reply With Quote
Old 12-03-2010, 10:03 AM   #4
Arien Malec
Senior Member
Join Date: Sep 2007
Posts: 2,035

Boring but big, more of this:

Originally Posted by Andrew Midmer View Post
lean meat....eggs, a ton of coconut flakes/milk
And sweet potatoes post workout.
Arien Malec is offline   Reply With Quote
Old 12-03-2010, 05:35 PM   #5
Derek Weaver
Senior Member
Join Date: Nov 2007
Posts: 2,642

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:

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:

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.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Old 12-04-2010, 07:29 AM   #6
Andrew Midmer
New Member
Join Date: Nov 2010
Posts: 28

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.
Andrew Midmer is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 06:50 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter

Receive emails with training tips, news updates, events info, sale notifications and more.

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator