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
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.