building

Eating Paleo For Muscle

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Yea that paleo thing is fine if you wanna loose weight or stay lean, but I wanna get JACKED! If I had a nickle for every time I heard this I’d have a lot of nickles. “Paleo” isn’t just a diet that people go on to loose weight, it’s a lifestyle. 
WHAT IS A DIET?


A diet is a short term way  of eating that restricts calories to promote weight loss. There is certainly emphasis on the “short” term. Most people get to where they want to be and then go off the rails in a big way, gain all the weight back, and start the cycle over again in a year when they’re heavier than the last year. It’s a cycle that 80% of people subscribe to and accept. 
PALEO FOR WEIGHT GAIN


So if a diet is a restriction of calories then weight gain is a surplus right? YUP, true you’ll need to eat more, volume wise, if you’re focusing on paleo, but your gains will have much more quality! So how I did it was about as simple as it gets. I ate balanced portions to total higher than average calories per day, but after my workouts I would have about a pound of mashed sweet potato and two cups of ground beef (fat drained). 
WHY DOES THIS WORK?


Because that’s the only time your body is willing to shuttle nutrients focused on muscle growth! Your muscle size is almost dead last on your bodies priority list, so when it’s been pushed to the limit or close, that’s when you need to cram all the QUALITY food in you can. Do a little home research on the glut4 compound and how it aids in muscle growth, you’ll be glad you did. For now you need to focus on totaling up how many calories you need to gain weight (300-400 over normal per day), and make that post workout meal as big as you can stomach without throwing up your gainz. Don’t factor in the post workout as your daily expenditure, as your body will put those foods to use ASAP. 
YOUR CHALLENGE


If your goal is weight gain then put this to the test. However if you’re focused on weight loss I would still add the post workout meal in there, just a whole lot smaller. This helps your body restore glucose stores after intense workouts and gets rid of the shakes of you’re training on a deficit. Again these calories basically don’t count if you put in a high quality workout, cause your body will put them to use right away. 

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It’s All About The 80/20 Folks!

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It’s Friday!! That means that tomorrow (and a little Sunday) is my day to go as wild as I want with my food, and I don’t even feel bad about it! No one can do the same thing over and over day in and day out, we just aren’t wired that way. So I encourage you to think as you read over this about what areas in your life you’re not giving the propper amout of rest to.

 

12,000 Calorie Day

That’s my goal every Saturday, and even though I never hit it, I satisfy every craving I had during the week. If you are following the Paleo Diet for weight loss, it’s reasonable to assume that you’re dramatically underfed most days. So balance this out with at least one day of the nastiest cheating you can stomach! This will not only fix the cravings, bring you to a reasonable amount of calories and bring you back mentally; this will reset your body to burn fat faster in the next week! That’s right, eating like a pig for one day has the potential to reset your body and enhance the fat shreddage!

GO NUTS…responsibly

I know after all of that you’re wanting to schedule your cheat day ASAP, wake up and dive headfirst into the tallest stack of panckakes you can find for breakfast, but let’s pump the breaks first. You need to set your body up to succeed on these days. Not only is this going to shock your metabolism, but your digestive track will be the primary casualty if you don’t take the necessary steps. First start the day with 40 grams of protein, some small beans and caffine on an empty stomach, this will boost metabolism and start your tummy off easy. Then before the first encounter with the enemy, drink 6 oz. of grapejuice to minimize the insulin spike for the rest of the day. Follow this with 16 oz. Herbamate tea, cooled to room temp., before every meal thereafter. This will promote fast exportation of whatever you put in, all the goodies with out the baggage!!

One Last Thing

And this could mean the difference between success and failure on these days. Imediately prior to every meal after the breakfast do 60-90 sec. of intense exercise, preferably out of sight and not at the table. This will open the glucose pathways to muscle that has been stimulated, that way the calories can go to a good cause, the swole patrol :). If you are diciplined enough to follow a mostly paleo diet for 6 days this shouldn’t be close to an issue, unless you’re a weenie, you’re no weenie are you??

GOOD LUCK!

The Ice Age progress

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I started the Tim Ferris inspired “Ice Age” experiment last week to gain a little more aesthetics. It’s been a miserable and mentally challenging few days to say the least…

THE PROGRESS SO FAR


I started out around 178 lbs. with reasonably viewable abs.  Now I’ve got  a few veins showing on the sides and the lower 4 abs popping out at 175 lbs.! It’s been a great transformation for the time and effort that I’ve put in! 

MOVING FORWARD


I’m going to keep up with what I have been getting results from, maybe up the calories a little bit at certain points so I don’t risk taxing my energy. All in all though this has been a reasonably successful experiment. Challenging to say the least, but certainly successful!

WHAT I’M DOING


I posted in this blog two days ago what I’m doing, you’re more than welcome to look at it and please leave comments with results if you do attempt! I think everyone should since this has been the greatest stones tester (and shrinker) I’ve ever done. I certainly appreciate a hot shower now! 

Good luck!

Cory

When paleo prep fails

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so I just got back from a weekend trip to S. Texas to see family, and only had a post workout meal prepped for the week (still questionable if it was past experation, but I’m still alive so we’ll see). 

SO WHAT DO I DO WHEN I DONT HAVE FOOD PREPPED?

Target! For what I would have paid for a similar meal at a food chain or restaurant, I got twice the quality and quantity. Broccoli and cauliflower, tuna and black beans with the splurge drink (but no added sugar or flavors so it’s all good), for $8! 

WHY THE BEANS??

Some keyboard warriors might be planning a protest as you read this, saying that “legumes aren’t paleo!”. To this I say, easy brave heart, and keep in mind I train twice per day 3 days per week. So if I don’t have a high calorie legume in there somewhere I have the social appeal of a starving crocodile. 

HAVE A GREAT DAY!

Let’s Gain Some Weight NATURALLY

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If you want to see true LEAN GAINZZZ, you need to apply a few of the techniques we are going too look at that I did for about 4 months and saw some pretty awesome results. None of these are life altering, and if anything you’re going to shorten your time at the gym as well as the dinner table! Even for the “HARD GAINER” these rules still apply, so enough chatting and let’s get into this! 

BIS AND TRIS LATS AND PECS QUADS AND GLUTES…ABS

If you have picked up a fitness magazine in the last 15 years you have seen this structure for your workout. And as we all know, Monday is national chest day (this is one of those universal laws that spans continents and cultures). But where did this start and why is it still held as the norm if most people who follow it aren’t all jacked and swole? Well because it was most likely based off of an IFBB bodybuilders workout 90% of the time, and they aren’t exactly known for testing. So if you are on a cycle of your favorite steroid cocktail, then this will be a fantastic workout for you! However if you chose the natural (and longevity oriented) route, we need to re-design this mold.

COMPOUNDING GAINZZZZ

So if you’re a natural lifter and want to know how to get the most out of your body and time in the gym, we need to look at what’s going to get you the most bang for your buck. The answer is COMPOUND MOVEMENTS. Sure it feels great to curl those 40s for reps, but unless your on a cycle(steroids), there really isn’t much use. However if you do pullups with 3 different grips, now you’re on the road to gainz! Let’s think about it, if you do an ISOLATION move you’re hitting one muscle and destroying it, but if you do a compound move like a pullup, you’re getting most of the body involved while hitting the necessities(bis and lats). Same goes for bench, squats and deadlifts, you’re going to get an over all better result and hormonal response.

THE REASON STEROIDS WORK SO WELL

Steroids increase testosterone and natural hormone levels to increase the speed at which your body can recover and apply force. So naturally if you destroy your bis and tris in the gym breaking up the muscle tissue, and you are taking steroids, your body will work many times faster and efficiently to repair the damage and have you back to normal(with improvements due to the stimulus of stress from the weights) in about 24-48 hrs.. Where as if you are a natural lifter doing the same exact routine, you’ll leave the gym with the same broken down tissue, but will need about 8 DAYS to recover and get a fraction of the results. Now that might have painted a case for you to take steroids, and that’s your choice, just know what your getting into before you start.

SO HERE’S HOW YOU DO IT NATURALLY 

LIFT HEAVY (80%-90% 5×5 or whatever HEAVY program you follow), at least 4 days per week. As a natural lifter your body needs a strong stimulus to create enough of a “need” to build and keep new weight. So CONSISTENT heavy weight applied over time will spark this response. And to build the size of the muscle I recommend choosing two COMPOUND complimentary moves, for example, shoulder press super set with a row. Rep scheme will look like this for muscle building, 2-3 sets to failure of first move and 15 reps of second…THAT’S IT! Don’t push past this, because there’s something called the law of diminishing returns, meaning it’s all useless after this point. Your muscles are broken down (and should feel it) and your body has a reason to NEED to grow stronger and bigger, now focus on recovery. Weights for the muscle building portion should be 40%-60% of one rep max in first lift(In this example if your shoulder press 1rm is 180, you use 105).

Wow this thing is long…(that’s what she said), but it’s all proven on myself and others, so take it or leave it!

Cory