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Messages - brandonjayjones

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Diet and nutrition / Suggestions for Keeping a Clear Head?
« on: October 06, 2010, 07:20:10 AM »
Hello everyone,

I've been eating Paleo for about three months now.  I've noticed a significant increase in my energy, mental processing, and strength.  Yet, I still get frequent headaches. 

My diet consists of the following:

-Ground Beef
-Fruit (mainly bananas, cantaloupe, watermelon, apples, and grapes)
-Raw and steamed vegetables (mainly cabbage, broccoli, carrots, onions, mushrooms)
-Eggs (I eat a ton of these)

I should also note I'm working to put on lean muscle mass.  My diet is around 3000 calories (consisting of the above foods - mainly protein) and I work out 2-3 times per week with heavy weights. 

What effective remedies have you found to be effective in reducing/treating headaches?

Diet and nutrition / Re: Mass-Building Paleo Diet?...
« on: September 13, 2010, 07:12:15 AM »
Excellent program!
Food- I have you calculated at 2982 kcals a day.
PRO-288gr.=1152 kcals
CHO-150gr. training days = 600 kcals/100gr. non-training days = 400kcals

This is very helpful thank you very much.  I'm happy to see I wasn't that far off.  I just need to up my protein intake a bit. 

I forgot to mention I jog for 15 minutes and jump-rope for 10 minutes 2-3 times per week on top of lifting weights.  That probably means I need to add even more calories?  If so, in what form (carbs, fats, etc)?

Diet and nutrition / Re: Mass-Building Paleo Diet?...
« on: September 10, 2010, 11:49:42 AM »
Yes! Start by eating a minimum of 270gr. of protein a day.Iif you give me your height and age I can give you a complete macro breakdown. What is your training program? Details+?!
How long have you been training?
What are you training for?

My height is 6'1" and I'm 28 years old.  I'm been training using Mark Rippetoe's starting strength program 2- 3x per week alternating workouts each time I go. I've been working out on this program for about 3 months.  I'm actually pleased my weight has only dropped 5 lbs to 180 since switching to Paleo (about 3 months ago).

Workout #1:

Squats 3X5
Bench Press 3X5
Deadlifts 1X5
Dips 2X5-8
Hyperextensions 3X8
Weighted situps 3X5

Workout #2:

Squats 3X5
Press 3X5
Cleans 3X5
Chins 3X8
Hyperextensions 3X8
Weighted situps 3X5

I'm not training for any particular sport.  I just would just like to look more "stocky"  Thanks for everyone's suggestions so far.

Diet and nutrition / Mass-Building Paleo Diet?...
« on: September 09, 2010, 02:09:51 PM »
Hi Everyone,

I'm looking to put on 10 lbs lean muscle.  I lift weights 2-3 times per week and I'm making great gains in my strength.  Yet, the muscle doesn't seem to be coming with it.  My current diet might be the constraint.

I weight 180 pounds would like to get to 190 w/less than 15% body fat.  Does anyone have any sample Paleo "mass building" diets they've tried (or know of) with success? 

I've been trying to "up" the quantity of meat, eggs and such but I feel like I might need a more structured outline. I'm usually just trying to guess what to eat each day and I'm not pleased with the results so far.

Appreciate your help.

Miscellaneous / How often should I know...going?
« on: August 13, 2010, 08:21:35 PM »
Hey guys,

Still pretty new to the diet but I'm loving it so far. One concern I have is I'm not as regular as I used to be.  I'd say I'm good for about once every 3-4 days but it's definitely not as often I'm used to.  I don't feel sick or anything but is this something I should be worried about?  If so, what's a good remedy?

Diet and nutrition / Re: Calories in...Calories Out
« on: July 30, 2010, 07:54:21 AM »
I eat high GI fruits pre- and post-training

Wlfdg - What kinds of high GI fruits do you focus on.  I did a google search for high GI fruits and the only one it even listed was watermelon.  I've heard raisins are good for pre and post workout too.

Vitamins and Supplements / What's Your Take on L-Glutamine?
« on: July 26, 2010, 09:40:43 AM »
Hi everyone,

I've noticed every 3-4 months I get sick and have to take 3-4 days off from the gym and work.  I have a feeling this might be due to the mental and physical stress I put myself under (I workout 2-3 days per week, go to college full-time, and run two side business').  

I've read alot of studies regarding the benefits of L-Glutamine to counteract this stress. I know it's not Paleo but I think it might help.  Supposedly it helps boost the immune system, speed recovery from exercise, build muscle, and counteract stress.  I'm wondering if anyone in here has seen any success (or lack of) from it?

If anyone does take it, what is a brand you have had good luck with?

Exercises / Re: Looking for a new workout routine
« on: July 21, 2010, 04:28:22 PM »

Exercises / Re: Looking for a new workout routine
« on: July 20, 2010, 06:22:27 AM »
In Rippetoes program, he outlines workout A and workout B. On workout be he instructs to do a "press."  Does anyone know what type of press he's referring to?  I assume he means a military press as most other muscle groups are addressed in the other exercises.

Exercises / Re: Anyone in here a bodybuilder?
« on: July 19, 2010, 07:47:05 AM »
This was like I tapped into a new energy source.  It felt great.

You hit it right on the money. I've been on Paleo for a little over a week and my last training session was amazing.  I felt stronger and more energetic than I ever had at the gym.  Normally, after an hour workout, I'm beat and go home wanting to take a nap.  This time around, I felt like I could train for another hour (maybe I should have :)).

Exercises / Re: Looking for a new workout routine
« on: July 18, 2010, 06:21:04 AM »
For a more traditional approach I can't recommend Rippetoe's Starting Strength program.

Thanks for your suggestions guys.  I think this will get me started in the right direction.  I decided to go with Rippetoe's program for simplicities sake.  If anyone has ever used this, about how long do you recommend waiting in between sets - I went with one minute yesterday but Rippetoe doesn't address this on his blog. 

using olive oil

Is Olive Oil not allowed on the Paleo diet?  I've been using it alot.

Exercises / Looking for a new workout routine
« on: July 16, 2010, 07:33:11 PM »
Hello all,

Since I started a new diet (Paleo) last week, I figured now might also be a good time to start a new workout approach.  Right now I'm already pretty lean at around 180 lbs but I'd like to get closer to the 190-195 range while staying on a strict Paleo diet (no protein shakes, sports drinks, etc). I'm looking to put on anywhere from 10-15 pounds of lean muscle mass, add an inch or two to my biceps and calves, widen and thicken my upper back, thicken my thighs/hams, and add mass and definition to my chest.

Does anyone have a good routine they use or a resource they could point me to that lists some good exercises to use for building mass?

On my old diet I had been using some HIT principles and I had a little success but nothing to get too excited about.  A routine with very specific detail is what I'd prefer.  Right now I have about enough time to about an hour at the gym 2-3 times per week so I want to maximize the time spent there. 

Mmmmm....coconut milk sounds great.  I love the buttersquash idea as well.

That does help Patrick.  I wasn't aware I should be taking in more fats but that is a very good suggestion.  Glad to see other weight lifters on here as well.  I already feel better thanks to everyone's suggestions.

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