Building muscle is first of all based on your what you eat. Only after this comes the workout routine you follow, rest time, and other factors like supplementation. Since the number of bodybuilders who still underestimate the great importance of nutrition for getting bigger is quite high, it is imperative to destroy most common myths related to nutrition that they share.
With every new day there comes out new facts that turn upside the old things you thought were correct. Following the old bodybuilding school is not wrong, but make sure you hear all the information released over the years which proved to be very effective for improving body shape. That’s why today we gonna talk about most common myths related to diet when bulking or cutting.
Being educated about what you have to include in your nutrition and what to avoid is the key which leads you to an effective mass building process especially when mixed with heavy training and enough rest time.
Starving is the only way to lose weight and look good. For a bodybuilder starving is the enemy that everybody have to fear of. If you decide to starve yourself for losing weight and get fit than you already do things in a wrong way. This is because while you starve you lose not only fat deposits, but muscle mass you have worked so hard to pack on. So, if you are a bodybuilder starving is not a solution for you do deal with extra weight. For burning fat you have to revise your calorie intake and reduce to your daily necessity. Eating more calories than your body burn over the day is the first reason for gaining weight.
What to do: First of all, reduce the number of daily calories to your real need. Also, when cutting add more protein in your diet, and then comes carbs and fats. In the regard of training, make sure you add some cardio training to your weight workout. Researches shown that a 20 minutes of cardio training after weight workouts greatly burn fat. Try to do cardio training almost every day, choosing to run or swim, while weight training frequency has to be set on 2-3 times per week.
If you are familiar with anabolic steroids, than such compounds as Winstrol, Anavar or Primobolan are good solutions to get your body ripped. They are quite mild steroids, with low or even no estrogenic side effects. This means that no guno, water retention, acne or other so feared side effects would occur. However, if you are prone to develop some of these condition the best would be to add to you cycle some anti estrogens to stay safe.
No carbohydrates in your diet. This is not true. Carbohydrates are the number one source of energy for our system, so needed when you work out hard in the gym. Also, carbs greatly prevent catabolic process which occurs right after training or in the morning. That’s why you are advised to take some carbs during these windows.
Ceasing to do this way will make you feel overwhelmed and exhausted, having no energy to go further with you exercises program. Do not go on the other extreme, and consume too much carbs, since the excess would be turned in fat deposits.
What to do: Exclude from your diet carbohydrates with the high glycemic index as sugar, grains and snack foods and other. With high glycemic foods, glucose level elevates since body doesn’t release enough insulin to keep it under control. Also, too much carbs is also bad for you, since body turned the surplus into fat. So, stick to a dosage that fit your daily energy needs.
Use protein in moderate doses, since big doses may harm you kidney. This assertion is true to some extend. It is all about your proneness to some disease. If you have already kidney health issues, than taking protein in big doses can really be harmful for you. Health bodybuilders who want to pack on muscle has to eat 2-3 grams of protein for each body weight pound. So, if you weigh 154 lbs and want to get bigger, than your daily protein intake should be around 300-500 gr.
What to do: Go with higher doses of protein only if you have no kidney health problems. Also, drinking a lot of water is a must, otherwise protein will not be properly absorbed. If usually you are advised to drink at 2 litres of water per day, than when taking protein you have to drink even more quantity.
No fats when cut down. At first glance it really seems that excluding fats is what you need to lose weight. But this is not so. There are many sources of bad fats that you have to avoid, but adding to your diet some fish oil which is reach on fatty acids like omega 3 is very beneficial.
What to do: Exclude from your diet saturated fats, and supplement it with omega 3 and omega 6 which are found in fish oil. You can buy fish oil capsules from a pharmacy and take it every time after your meal.
Protein stacks are better for building muscle mass than real protein foods. Without the doubt, protein powders play a big role in building muscle mass, but they can not replace protein-rich foods. Eating natural protein from meat, eggs, and other sources is much more beneficial for building lean muscle mass. Occasionally a protein powder can replace your basic meal, but doing this regularly is bad for you.
What to do: Use protein powders in addition to your basic meals, but not as a replacer. Natural protein from foods is more effective for building muscle mass, with no risk for your health.
Drinking too much water is bad for your muscles. There is no too much water drink per day concept. The more you drink, the better is hydrated your body and better are processed protein and crab you eat. Our body consists of 70% of water, so we need it more than food. Also, ensure your body with fluids when working out, since it loses a lot of water through sweating.
What to do: Continue to drink as much water as you can throughout the day, and during your workout as well. No sugary drinks, just mineral water.
As you see, all these concepts are totally or at some extent wrong. It is time to revise your knowledge about these things, especially if you have considered one of these points true before this moment. These are the basic mistakes related to building muscle, and there are still many bodybuilders who believe them. Get informed and do your diet a success for you.