If you’re looking to build muscle mass as fast as you possibly can, it’s imperative that you take into account the top muscle-building nutrition mistakes that are often made by those who want a leaner, more toned physique.
Even if you are more advanced and have already successfully built muscle in the past, there’s still a good chance that you could be making some vital errors that are going to cost you the results that you’re hoping for.
By taking the time to learn where most people go wrong, you can better spot these errors in your own approach and make sure that they aren’t going to get you down.
Let’s have a quick peek at what you need to know about what you’re eating.
- Filling up on low-calorie foods. Don’t load up on high-volume, low-calorie foods such as vegetables, broth-based soups, egg whites or cooked oatmeal. They take up too much room in the stomach and don’t provide enough calories. Eat them, but only in moderation.
- Avoiding dietary fat. Some people avoid fat to prevent fat gain, and no matter what your goals are, this is a mistake. For muscle seekers in particular, fat is required to keep testosterone levels high enough.
- Using too small of a calorie surplus. You need to eat more to build lean muscle mass. Aim for at least 250 calories over maintenance, possibly going up to 500.
- Not watching calories. Tracking your calories is the only way to guarantee your progress while also making sure that you are preventing fat gain.
- Going overboard. Some people think that since they’re trying to build muscle, they should eat everything in sight. Do this, however, and you’ll be gaining more fat than muscle.
- Eating junk food. You should still be aiming to eat as healthy as you can when building muscle. Avoid processed and junk food or you will gain fat, not muscle.
- Not fueling properly around the workout. This is the most important time in the day when your body needs nourishment so be sure to load up on lean proteins and complex carbohydrates.
- Not eating frequently throughout the day. Aiming to consume 1000 calories or more in a meal will just give you a stomach ache. Eat six to eight times a day to make things easier for you.
- Skipping breakfast. This morning meal is a must if you want to build lean muscle mass.
- Overdoing the protein. While you do need more protein, you don’t need excessive amounts. Keep it to 1 gram per pound of body weight total each day.
- Not using shakes. Protein shakes are a great way to get your calorie intake up where it needs to be.
The Bottom Line:
Do you see yourself committing any of these fatal crimes? If so, make a few changes to your diet, and you should start seeing far faster results with your muscle-building plan.
Remember that taking the time to continue to learn about good muscle-building nutrition will only serve you well because nutrition can easily account for up to 80% of this goal.