T Nation

Eating To Gain 15-30 Lbs Of Muscle

I’m a gymnast. I am no longer competitive so my smaller frame 149 lbs, at 5’10 is quite… small. I think I would look more proportional at a weight of 165-180 pounds.

Don’t get me wrong, I am VERY strong for my size and I can work out for a long time. My CNS is trained for grueling training and so are my muscles, bones and connective tissue.

Beside Still Ring work and Prallate Bar work this is my “gym” workout:

Alternating mon/tue wed/thur

varaiation 1:

Cleans
10x45
6x115
3x125
5x130
5x130
5x130
5x130

Weighted Dips
10x45 + 149BW
3x90 + 149BW
5X105 + 149BW
5X105 + 149BW
5X105 + 149BW
5X105 + 149BW

Muscle Up (body weight)
5 reps
5 reps
4 reps
3 reps
2 reps

Dragon Flags
4 reps
4 reps
4 reps
4 reps

Variation 2

Snatches:
10x45
6x65
3x95
5x115
5x115
5x115
5x115

Deadlift
10x135
6x155
3x185
5x195
5x195
5x195
5x195

Squat
10x115
6x135
3x155
5x165
5x165
5x165
5x165

Dragon Flags
4 reps
4 reps
4 reps
4 reps

Besides the above I have 3-4 days of gymnastics workout on apparatus which are mostly upper body based.

I am also a huge fan of the paleo diet, and here I am finally getting to my question.

Can I gain mass with such a workout through the paleo diet and how. I seem to EAT and EAT and EAT and EAT all day and can’t seem to gain ANY weight. Without carbs I can’t seem to get enough calories.

Any suggestions on a nutrition plan using the paleo diet principles but geared towards gaining mass.

I don’t want to gain much fat, right now I’m at a libberal 10% and I’m cheating about 1-2 times per week.

FYI as you can see, my lower body needs to catch up to my upper body. I can bench almost 300 lbs at sub 150lbs bw but can’t do even a 2x bw deadlift. How sad :frowning:

Unfortunately unless you train tumbling like no other in gymnastics it’s really difficult to train your legs. So i’m using heavy squat / dead lift.

I’m thinking thats my biggest weakness right now.

first, we gotta know what you usually eat and eat and eat man. what’s really going in the tank?

[quote]toocul4u wrote:
first, we gotta know what you usually eat and eat and eat man. what’s really going in the tank?[/quote]

exactly, but yes you can gain. I dont care if you only eat peanuts eat enough of them and youll gain weight no matter how much you train. You simply have to out eat your expenditure

Phill

[quote]toocul4u wrote:
first, we gotta know what you usually eat and eat and eat man. what’s really going in the tank?[/quote]

Morning: Protein shake, 1-2 pieces of fruit and maybe some cheeze

Late Morning: Some sort of chicken + veggies or some form of protein + greens and usually I top /w cup of almonds or some sort of good fat

Lunch: Fat / Meat / Root Vegtable (carbs)

Dinner: Fat / Fat / Protein

Also, Shake b4 and after workout.

w/o carbs it’s hard for me to get up there in calories.

[quote]Phill wrote:
toocul4u wrote:
first, we gotta know what you usually eat and eat and eat man. what’s really going in the tank?

exactly, but yes you can gain. I dont care if you only eat peanuts eat enough of them and youll gain weight no matter how much you train. You simply have to out eat your expenditure

Phill

[/quote]

Carbs make me gain fat, I’ve never had much luck when I had lots of carbs in my diet.