David Pugh Posted June 14, 2013 Share Posted June 14, 2013 good evening folks..another curious question..is it possible to gain lean mass during a whole 30??.. Link to comment Share on other sites More sharing options...
Susan W Posted June 14, 2013 Share Posted June 14, 2013 good evening folks..another curious question..is it possible to gain lean mass during a whole 30??.. Dallas Hartwig recently did a whole thing on gain lean mass. I can't seem to find it. Mods? Link to comment Share on other sites More sharing options...
Susan W Posted June 14, 2013 Share Posted June 14, 2013 Your avatar is hard on the eyes. Link to comment Share on other sites More sharing options...
Guest Posted June 14, 2013 Share Posted June 14, 2013 I think this is it, Susan. http://whole9life.com/2012/09/clean-mass-gain-a-case-study/ Hadn't seen this, though. http://whole9life.com/2011/08/clean-mass-gain/ Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted June 14, 2013 Moderators Share Posted June 14, 2013 The mass gain program described by Dallas is not Whole30-compliant because he included protein powder, but you can gain lean mass while doing a Whole30 and eating real food exclusively. I gained 10 pounds over about 3 months while eating Whole30-style about 2 years ago. The trick was not so much what I ate as how I exercised. I followed Geoff Neupert's Kettlebell Muscle Program for 3 months. He emphasizes eating a lot, sleeping a lot, and exercising only three times per week. His program specifies what exercises to do, how many reps to complete, and rest periods. He warns you not to do anything extra. I did what he said with one exception: I added 10 pullups to every workout because I was afraid of losing my pullup strength if I stopped doing any for 3 months. Now here is the thing. My workouts, including warmups, lasted 15 to 25 minutes depending on whether it was a light, moderate, or heavy day. They were "make-you-puke" intense, but quick. I got a lot stronger in those 3 months. Before following this program, my normal routine was to train 60 to 90 minutes 4 or 5 times per week. Now I consider 30 minutes a long workout, although I might go 45 minutes if I am at the gym instead of training in my garage. Link to comment Share on other sites More sharing options...
KellyF Posted June 14, 2013 Share Posted June 14, 2013 Tom said, "I followed Geoff Neupert's Kettlebell Muscle Program for 3 months." Tom, this may sound like a silly question, but us this program suitable for ladies? I would really like to get stronger. I have been working out with an 8kg kettlebell, but that darn thing never seems to get any lighter. I'd like to try the program with the 8kg with the goal of finally graduating to a 12kg (and then some). Link to comment Share on other sites More sharing options...
Susan W Posted June 14, 2013 Share Posted June 14, 2013 Oh sorry...my trainer is doing it so I assumed it was without pp. Link to comment Share on other sites More sharing options...
David Pugh Posted June 14, 2013 Author Share Posted June 14, 2013 Thx for the responses everyone. . Keep em coming Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted June 14, 2013 Moderators Share Posted June 14, 2013 Tom said, "I followed Geoff Neupert's Kettlebell Muscle Program for 3 months." Tom, this may sound like a silly question, but us this program suitable for ladies? I would really like to get stronger. I have been working out with an 8kg kettlebell, but that darn thing never seems to get any lighter. I'd like to try the program with the 8kg with the goal of finally graduating to a 12kg (and then some). ____________________________________ Yes. It is designed to improve strength-endurance, not to make you bigger. But the shorter workouts kept me from burning off as much muscle as I had been, so I got bigger along with getting stronger. Besides, women simply do not bulk up like men do... unless they supplement with testosterone. I started this program after a shoulder injury from pressing a 20 kg kettlebell too much. I did it with the 12 kg kettlebells. I toyed with the idea of using the 16 kg bells, but was afraid I would re-injure myself. I am glad I went with the 12s. I might have been able to use the 16s for the easy workouts, but could not have completed all the sets of the moderate and hard workouts with more than the 12s. Link to comment Share on other sites More sharing options...
Fenderbender Posted June 15, 2013 Share Posted June 15, 2013 I've packed on about 20 lbs of pure lean muscle in the last 6-7 months. Keep your workouts intense and short Rest, rest,rest Follow the meal template and start with doing the max 2 palm of protein per meal Don't skip your pre/post meals and have plenty of sweet potatoes/chicken breast on hand Link to comment Share on other sites More sharing options...
Recommended Posts
Archived
This topic is now archived and is closed to further replies.