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Think you’re doing everything right nutritionally to help maximize your muscle gains?

Think again!

Here is a list of the most common nutrition mistakes that most aspiring muscle jocks tend to make:

1. 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 365 days a year. What happens by doing this is an occasional all out binge by eating six chocolate bars in two minutes and dreading your next meal.

Instead you should schedule a cheat day one day a week such as Sunday. Eat what you want, but do it early in the day so it can be burned off throughout the day. The rest of your diet throughout the day should be the same except don’t bother writing the nutritional value of the food you eat throughout your cheat day.

2. Putting on 5 lbs a week is better than 1 lb – Over doing carbs will make you fat. Most people realize this but they still take in huge amounts of carbs with the excuse that it gives them more energy to train.

If you put more than 1.5-2 lbs a week most of it will probably be fat or water so you would have done yourself no favors by putting on any extra weight.

3. 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 and elite athletes must eat a lot, especially those with fast metabolisms, eating to many calories will only stored as body fat. It would be far better to eat at your maintenance level and add on another 300 calories on top of that to put on mass while limiting body fat.

4. 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.

5. Following diets from magazines – I too followed diets from magazines but I soon realized these are best served as an outline. For example, they tend to outline a diet for a person weighing 160 lb and they do not often mention metabolism which can make an impact on how much you should be eating.

6. 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.

7. 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 training routine.

8. Using someone else’s diet just because it works for them – No two people are built the same so it can be 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 follow.

9. 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 by adding supplements.

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