Paleo Challenge and Mass Gain Info

First off. Our new Paleo Challenge begins September 6th. All of the "Rules and Regulations" for our challenge are listed here. http://whole9life.com/2010/05/whole-30-v2/  Robb Wolf mentioned this site repeatedly during his seminar. Their site is quite expansive.


Read everything this site has to offer! Additionally, scroll to the bottom of the page from the above link. You can ask questions, post comments, etc.


I CHALLENGE EVERY SINGLE ONE OF YOU TO DO THIS 100% FOR 30-DAYS EXACTLY AS SUGGESTED. (With the exception of Autumn and Christie--who both lost a lot of body fat as a result) NONE of us has gone 100% Paleo. It's time we find out what this is REALLY all about.

BELOW IS ONLY FOR THOSE OF YOU INTERESTED IN MASS GAIN (NOT those of you interested in fat loss). Used with permission from Robb Wolf. This is information straight from his Paleo Solution lecture.

Same rules apply except:

1.  "Add betaine-HCL at each meal to support digestion.  NowFoods: super enzymes, 1-2 caps is a good place to start.

2.  1g Protein/lb Bodyweight (shoot for goal weight)

a.  Determine total caloric needs by BW X 19-21 cals/lb

b.  Example:  195 lbs X 19 cals/lb=3705 cals. Might need more. (Eat as much as you can; even up to 6000 calories/day.)

3.  Determine Carbohydrate tolerance/strategy"

a.  I suggest you do the above Paleo Challenge first, then reintroduce dairy and carbs to see whether or not your insulin skyrockets or you don't notice a thing. Introduce carbs and/or dairy accordingly.

b.  "Good carb tolerance set carbs at .75-1.0g Carbs/lb BW

c.  195 g carbs

4.  Round out the Calories with fat

a.  195 g Protein and 195g Carbs=1560 cals

b.  3705-1560=2190 cals/9cals/g=244g of fat

5.  iF Poor carb tolerance

a.  Set carbs at .25-.5g/lb.

b.  Same calcs as above

c.  Most carbs PWO (Post workout)

d.  Weekly carb load-1.5-2X BW in carb grams

If fat gain becomes unbearable/disgusting. Lean out. Sit at new weight for at least 6 months before making another push.

You can also do: "Seat-O-Pants Paleo--eat as much as possible at each meal, emphasis on PWO carbs.

Add dairy as tolerated/desired.

POST WO NUTRITION:

After a WOD is the best time to get amino acids and glucose into muscles w/o the usual insulin spike and speed recovery.  For large WODs, shift upwards of 50% of the day's carbs into this PWO period. Optimally, this is less than 15 mins PWO, it's still good at 30 mins, and almost back to baseline by an hour.

1.  Athletic maintenance 14-17 cals/lb

2.  Strength WOD 25-50g P & F or Carb

3.  "Big" WOD 25-50g P, 50-75g C

4.  "Little" WOD 25-50g P & C

ONCE AGAIN, POST WO NUTRITION IS NOT FOR THOSE OF YOU TRYING TO LOSE FAT!

WOD

AMRAP IN 10

10 CLEANS 75/55

10 THRUSTERS 75/55

10 PUSH PRESS 75/55