Find out the ten
most commonly mistaken nutritional facts!
By: John Lemare
Found on Bodybuilding.com
Real men stick to their diet 365 days a year
- Most people say to build muscle or lose fat you should stick
to your diet 364 days a year. This is what I did during my first
year bodybuilding but all that occurred from this is an
occasional all out binge by eating about six chocolate bars in
two minutes and dreading my next meal.
This year I have scheduled a cheat day every
Sunday where I will have a Danish pastry or chocolate bar that
have been craving throughout the week. I normally do this I the
morning to allow for it to be burned off throughout the day. The
rest of my diet throughout the day is the same except I leave
out the broccoli and tuna which is the only part of my diet I do
not enjoy. I also leave the scales in the cupboard and don't
bother writing the nutritional value of the food I ate
throughout the day.
Putting on 5 lbs a week is better
than 1 lb - Over doing carbs will make you fat. Most people
realize this but in the off season they still take in huge
amounts of carbs which their excuse is it gives them more energy
to train. These people think if Lee Priest can look that good
onstage after getting up to a 44'' waist they should follow his
If you put more than 1.5-2 lbs a week the rest will most
probably be fat or water so you would have done yourself no
favors by putting on any extra weight. If you want a hope in
hell in getting in shape for a contest or the beach you must
watch your bodyweight carefully. If you don't you will only give
up half way through your cutting diet or you will lose most of
your muscle along with the fat.
Eating anything that doesn't move
- Some people get the idea that to put on muscle you need to eat
as much as possible. Although bodybuilders must eat a lot
especially those with fast metabolisms eating to many calories
will only be made to be stored as body fat. It would be far
better to workout your maintenance level and add on another 300
calories on top of that to put on mass while limiting body fat.
Not eating enough - As well as
people eating to many calories eating to little will also limit
your gains. You should shoot for around 250 calories over
maintenance level to make gains while minimizing fat storage.
Not eating enough will send your body into a catabolic state
that is when your body uses muscle for energy. This happening
everyday is definitely not the way to build a superior physique.
| Following diets from
magazines - I too followed diets from magazines but
I soon realized these are served as an outline. For
example when they outline a diet for a bodybuilder
weighing 160 lb they do not often mention if they have a
fast metabolism or if its meant for steroid users which
need more calories. This is why diets from magazines
such as FLEX should be used as a guideline only.
Thinking fat is the enemy - You
need good fats like monounsaturated and polyunsaturated best got
from flaxseed oil and nuts. Although it is important to have fat
in your diet try to stay away from taking in unnecessary
saturated fats especially when dieting.
Training alone will help you reach
your goals - Some people in the gym use perfect form, don't
spend ten minutes talking between sets and are using a good
exercise program. It's a shame some of this straight after a
workout head to the nearest fish and chip shop. They say your
diet counts for around 80% of your overall progress so it makes
sense to concentrate more on perfecting your diet than your
Eating to little when dieting - I
did this and sacrificed all my size just to be ripped. Killing
yourself dieting to hard for a show is not the answer. When
starting dieting only drop down 250-300 calories in one step.
Dropping from 4,000 to 3,000 suddenly will cause your body to
use your muscle for energy.
If your maintenance calorie intake is 3,000 there's no point
dropping down to 1,000 as half the weight you loose will most
probably be muscle rather than fat. Along with that you will
feel that shit and will not have a chance of putting 100% into
your workouts that you should be doing.
Using someone else's diet just
because it works for them - I did this when dieting for my
last show. I followed a diet I was set by a natural British
champion. Although he clearly knew what he was talking about no
two people are built the same so it was a big mistake copying
someone's diet. Use the diets you read about for a base but also
take into account your goals and your calorie maintenance level
rather than focusing on the persons who gave you the diet to
Supplements replacing a good diet - This is
another common mistake. As someone is using a great supplement
stack they forget about the whole food diet and rely solely on
supplements. These guys although maybe using top notch
supplements will never reach their potential due to a poor diet
they follow. Whole foods should be a solid base to construct
your diet then finish of with adding supplements.
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