Do you know want to know about the bodybuilding diet mistakes most beginners do when starting lifting?
In this article we will discuss these mistakes and you make sure you are not making any of these mistakes.
Well, today is your lucky day because now you’ll know the muscle building diet mistakes that most guys make, so you don’t have to make them yourself.
Anyone can eat right for a day – but sticking to a meal plan day in and day out is a real challenge and is where a lot of aspiring bodybuilders fall short.
While it is perfectly acceptable (and encouraged, frankly, to avoid going insane) to have the occasional cheat meal, doing so with any sort of regularity will derail your progress quickly.
Most people tend to fall off the wagon after a couple of weeks and more often than not it’s because they implemented too many changes too quickly.
To reduce the likelihood of losing your discipline, try implementing changes to your diet more slowly and gradually transition to your new, healthier diet. That way it won’t feel as drastic of a change by the time you get to a 100% clean diet.
2. Your protein intake is too low
With all the protein supplements out there it may shock you to discover that many people still aren’t consuming enough protein.
You should be eating a minimum of 1 gram of protein per pound of bodyweight and possibly a lot more depending on your body type, goals, and progress.
If you have hit a plateau consider doubling up on your next whey protein shake (2 scoops instead of 1) or preparing an extra chicken breast for dinner.
If you are hitting your protein targets but you still aren’t growing check the sources and make sure they are high-quality foods.
3. Not eating enough
All the endomorphs out there are probably shaking their heads in envy after reading that headline but it’s true – not consuming enough calories is enough to completely derail your muscle-building objectives.
Guys like The Rock, Jay Cutler and Dorian Yates didn’t get yolked from eating 1600 calories a day – they ate big! Just be careful not to fill the gap with high sugar, simple-carb foods that will have you packing on the wrong kind of mass.
If you are having trouble hitting your daily calorie target in three meals try adding an extra meal or two!
4. Avoidance of fats
People are finally starting to warm up to the prospect that fats are actually good for you.
Classic bodybuilders used to include whole milk and eggs into their diet particularly for the fat content they provided because they knew fat was essential for regulating testosterone levels and gaining mass.
Additionally, having fats in your diet helps you hit your macro goals since they are very calorie dense (9 calories per gram compared with 4 in carbs and protein).
5. Not consuming enough carbs
Carbs get a bad rap out there but they are essential and some would say more important than protein when it comes to gaining mass.
You should be consuming between 2 to 3 grams of carbs per pound of bodyweight. In addition to building muscle, carbs provide the necessary energy to lift heavy at the gym and as we all know progressive overload is essential to growth.
6. No thought towards pre and post-workout nutrition
Given that there are foods specifically geared towards providing you with more energy,
it makes sense to consume a meal with more carbs prior to your workout to help maximize your strength. After your work-out look to provide your aching muscles with some fast-absorbing protein like whey.
7. Having low testosterone levels
Did you know that many men have a low testosterone production?
Since testosterone is the most important factor for muscle growth you should do everything you can to keep your natural testosterone production as high as possible.
With higher testosterone production you will build more muscle and also look leaner.
If you are one of those unlucky guys that has low testosterone production there are a number of things you can do to fix that.
Make sure you are sleeping enough, eating healthy, exercising regularly and taking in the right testosterone boosting ingredients. (See the right ingredients in this report here)
The best way to supercharge the natural testosterone production in your body and build more muscle without steroids is taking in an all natural testosterone booster.
These supplements contain ingredients that are scientifically proven to increase the natural testosterone production in your body.
Just make sure that the supplement you are using contains scientifically proven ingredients in generous dosages.
We have actually made a free guide on the testosterone boosting ingredients that work and you can access it here on this site if you do not know which ingredients work.
Check out our complete guide to natural testosterone boosters now.
8. Relying too much on supplements
Even though some supplements can be beneficial they are no magic pills.
Supplements are a great way to fill up any shortfalls in your diet, particularly when it comes to hitting your macros.
However, they are not meant as an all-out replacement for good, whole foods. Consuming nothing but supplements can often lead to nutritional shortages in key areas that will have a material impact on achieving the physique you are looking for.
While supplements may be cheaper and more convenient, it’s important to make sure the majority of your macros are still coming from real food like turkey, chicken, lean cuts of red meat, eggs, Greek yogurt, cottage cheese, rice, potatoes and oats.
There you have it!
These are the typical diet mistakes that beginners make when they start to build muscle.
Author: James / Founder of BroScience
I started this site back in 2014 because I was tired of the fitness industry telling guys like me lies.
Getting ripped doesn't have to be so hard... I'm here to give you the truth! The no bullsh*t advice.