Don't worry about your 6:3 ratio if you're following strict paleo. The people that usually have to worry are those eating typical crap.
I find whey to be no problem because it isn't acid causing like casein is and has very low incidence of allergy.
Most people eating paleo forget to get the monounsaturated oils. I still like to shoot for 1/3 saturated, 1/3 poly, 1/3 mono. I use macadamia nuts to keep this balance. They are also basic on the PRAL scores.
Just eat whole, unprocessed foods and supplement with fish oil. If you're trying lose bodyfat, keep fruits minimal and tubers to post workout. If you're maintaining, you can loosen it up a little. Always eat lots of veggies and greens. Eat when you're hungry and get obsessed with measuring food.
Anton started talking to me about this diet a few weeks back and referred me to a website. I've done a bunch of reading and I don't think I'm going to jump in completly, but I am making some modifications to my current diet. I eat Go Lean every morning with nuts and protein, I'm also a big fan of WPI.
But this has def made me look harder at my diet and my take on carbs all around. Good reading and thank you guys for posting your ideas!
Carbs aren't bad, grains are. I have an athlete, a weightlifter, that trains 6x a week. He eats 95% paleo, always grain free. He eats several sweet potatoes a day along with a ton of raisins and fresh fruits. He needs to stay at 94 kg and he does.
The paleo reason for fruits > grains is two fold. First, fruits don't cause acid production in the kidneys. Second, fruits have more nutrients per calorie than grains do.
The reason the paleo community shies away from fruit has to do with the high sugar content of modern fruits. Too much fructose, even the natural kind, messes up lipids in the blood. The thing that I think is wrong about the paleo diet, is the fear that 3-5 pieces/servings of fruit will have this effect. At most, you're consuming 150g from carbs in a day from fruit. That's a lot of fruit. All the research done on fructose causing problems has been in huge doses of ONLY fructose at a time, usually 100g or more. If you sat down and ate 5-6 bananas, yeah, you might have some problems. But lets be serious here, fruit isn't easy to pound back. There will always be that one person who is the exception to the rule, but I still believe that fruit is just fine as long as you're getting enough protein and fats in the diet also.
I eat a cheat meal once a week, usually a gluten free pizza and gluten free chocolate dome shared with my gf.
I don't keep any solid macros with the athlete. I make sure he eats a 6-10oz portion of meat with each meal. He's in Australia now so he's eating a lot more lamb. I like him to get at least 2x as much volume of vegetables as the meat he eats with the meal. He goes through 1-2 avocados a day, 1-2 sweet potatoes, couple pieces of fruit, sometimes some wild rice. Cooks things in butter or olive/coconut oil. He eats 4-6 eggs a day on average. I allow him some dark chocolate until he's 2-3 weeks out of a competition.
His goals are to maintain at 94kg while increasing his snatch and c&j. We don't use it as a "diet" per se, its his way of eating. He's been paleo compliant for about 10 months now. He's currently putting about 5kg a month on his total while doing the lifts 6x a week at varying percentages. After he competes at collegiate nationals next year we're going to reassess whether or not he'll make the move to 105kg. He's relatively tall for a lifter (6'1") so we're most likely going to try to bring him to 105 (about 235lbs) on a paleo + milk diet.
Have any of you guys undertaken a serious lean bulk while on a Paleo diet? I'm an extreme fast-metabolism ectomorph and hardgainer and was getting all set to starting bulking again as I usually do (tons of protein, healthy fats, and complex carbs from grains, brown rice, whole wheat pasta, etc) when I came across some very convincing articles about the benefits of "going Paleo". My only reservations were that most advice seemed oriented towards people who were out of shape and mindlessly consuming the SAD (Standard American Diet). That's certainly not my case.
I'm in excellent athletic condition from a strength/speed/power standpoint and eat very clean as is. I've never had any issues with the heavy grain consumption in my current diet and am generally in great health. In fact I am almost never sick and can't even remember the last time I had so much as a cold. I guess you could say there's nothing really wrong with my current situation other than that it's extremely difficult for me to add muscle mass.
With that said, I was recently reading up on the Paleo diet and it looks like there's some convincing science behind it from a general health stand point. I'm tempted to try a Paleo+Dairy diet as, aside from the cutting out grains bit, it's basically how I eat now (tons of lean protein from natural/organic/grass-fed meat, lots of organic fruits/veggies, tons of organic milk, yogurt, kefit, etc very little processed foods).
My only concern is that the only way I can ever bulk is to consume massive amounts of calories. My metabolism is forever in overdrive and being a naturally small-framed ecto to begin with my body is much happier shedding muscle than it is gaining it.
To give you guys some perspective, I'm just over 5' 9" and weighted around 140 lbs when I started lifting. When my training was primarily focused on strength/power and heavy lifts I bulked up to around 175 lbs (without ever leaving my constant body fat range of 6% - 8%) over the course of several years. Now that I've been doing a lot more MMA, boxing, and super intensive full body training I'm down to 163 lbs again and looking for the healthiest possible way to gain 15 - 20 pounds of lean mass without sacrificing my athleticism (before anyone chimes in to tell me how crazy this goal is - yes, I realize it will take a year or more of dedicated eating, training, and proper rest).
So my questions are:
1. Has anyone successfully added significant lean muscle mass while adhering to a Paleo diet (or variant thereof)?
2. For those who've tried various forms of Paleo diets (i.e Paleo+dairy, Paleo w/cheat days, etc) - which was most effective for you in terms of athletic performance and mass gain?
3. What changes to your athletic performance, strength, energy levels, etc did you notice after making the Paleo shift?
Thanks in advance for any useful replies.
Without drugs it will take you 4-5 years to put on that much true lean mass. If you're going to try to do it paleo, eat lots of fruit and sweet potatoes in addition to the regular paleo faire.
So I was looking for a product that would make eating and snacking 5-6 X day a little bit easier yet still match up to the paleo/low carb style of diet and I stumbled upon these MRP bars:
Ingredient profile looks solid for paleo just not sure were Chicory root fits in lol. Thoughts....
Quinon Proficit Deficit
"Science literacy is a vaccine against the charlatans of the world that would exploit your ignorance." - Neil deGrasse Tyson
I'm very interested in the paleo diet, but when i went to amazon to buy the book i noticed there were 2 different books by 2 different authors. 1 was called the paleo diet and the other was the paleo solution. Are they basically the same thing??
this guy rules
BJJ = life
Loren Cordain is the guy that does most of the research on Paleo. He also is the author of the book Paleo Diet for Athletes. That book and the book by Mark Sisson, The Primal Blueprint are the two I'd recommend.
Only because i'm going to buy one right now.
in that case you should definitely go with the Primal Blueprint. the Paleo for atheletes is for geared more towards the endurance athelete looking to maximize athletic performance. Primal Blueprint will explain to you the full benefits of the diet and how all the food groups work, etc. get the Blueprint
BJJ = life
You can easily find an ebook of both.