5 MAJOR MISTAKES IN GAINING MASS THROUGH NUTRITION AND HOW TO FIX THEM

When you’re aiming to bulk up with quality muscle, ensuring your nutrition plan is on point is crucial. Here are the five most significant nutritional blunders you could encounter – and how to set them right.

When it comes to packing on solid muscle mass, every aspect of your muscle-building routine needs to be aligned with that goal. This includes not just your training regimen but also your nutrition plan, supplement intake, and recovery strategy. As highlighted in our previous guide, «5 Biggest Offseason Mass-Building Training Mistakes,» prioritizing heavy, compound movements is key to maximizing muscle gains. However, even with spot-on training, if your nutrition tactics aren’t up to par, you might be hindering your progress.

One common pitfall is becoming so focused on the gym that you overlook the importance of off-training hours. Remember, muscle growth isn’t just about what you do in the gym; it’s a 24/7 endeavor. To steer you back in the right direction, let’s delve into the five most prevalent nutrition mistakes bodybuilders make when striving for quality mass gains – and how you can rectify them.

Blunder #1: Insufficient Pre and Post-Workout Nutrition

The meals you consume around your workout window, both before and after, are pivotal for maximizing muscle growth. Failing to provide your body with the necessary nutrients during these crucial periods can lead to decreased energy levels during workouts and slower post-workout recovery.

Effects: Inadequate pre-workout nutrition can result in diminished energy levels, particularly towards the end of your training sessions. Similarly, if you neglect post-workout nutrition, your muscles won’t receive the necessary nutrients for optimal growth and recovery, leading to slower progress and reduced performance in subsequent workouts.

Solution: Consume a balanced meal roughly an hour before your workout, comprising equal parts of protein and fast-digesting carbs like white bread or low-fiber bagels. Alternatively, opt for a protein shake with fast-digesting carbs shortly before your session. Post-workout, aim for a meal or shake containing whey protein and dextrose within 30 minutes of finishing your workout. Follow this up with a whole-food meal about an hour later, incorporating protein, starchy carbohydrates, and healthy fats for sustained recovery and muscle growth.

Blunder #2: Inconsistent Nutrition Habits

Consistency is key when it comes to nutrition. Deviating from your plan on certain days, especially on weekends or rest days, can significantly impede your progress.

Effects: Inconsistent nutrition habits can hinder your physique progress, leading to slower or even reversed gains. Fluctuating calorie intake can disrupt your body’s ability to maintain muscle mass and may result in unwanted fat gain.

Solution: Strive to meet your calorie and macronutrient targets consistently throughout the week. Avoid compensating for overindulgence on one day by undereating the next. Supplement your nutrition with protein or weight-gainer shakes between meals to help maintain a steady caloric intake. Reserve higher-calorie meals for occasional treats, ensuring they don’t exceed your daily or per-meal calorie goals.

Blunder #3: Excessive Caloric Intake

Adding muscle mass requires a caloric surplus, but overeating can lead to unwanted fat gain. It’s essential to strike the right balance and choose calorie sources wisely.

Effects: Consuming excessive calories, especially from poor food choices, can result in unnecessary fat gain without significant muscle growth. Overeating overwhelms your body’s capacity to utilize calories effectively, leading to fat storage.

Solution: Calculate your calorie needs for muscle growth, typically ranging from 3,000 to 4,000 calories per day for a 200-pound bodybuilder. Aim for a 25% surplus during mass-building phases, ensuring your calories come from nutrient-dense sources. Distribute your calorie intake evenly across 6–7 meals per day to optimize nutrient absorption and minimize fat storage.

Blunder #4: Under-eating

Some individuals, particularly hardgainers, struggle to consume enough calories to support muscle growth. Inadequate caloric intake can impede recovery and muscle development.

Effects: Under-eating deprives your body of the necessary fuel for muscle growth and repair, exacerbating the challenges faced by hardgainers. Training without adequate nutrition hampers progress and may lead to muscle loss.

Solution: Prioritize sufficient calorie and macronutrient intake to support muscle growth. Incorporate liquid calories when solid food is challenging to consume, and ensure adequate protein and fat intake for recovery and growth. Schedule adequate rest and recovery days to optimize muscle-building potential.

Blunder #5: Protein Overemphasis

While protein is essential for muscle growth, overemphasizing it at the expense of other nutrients can hinder progress. Optimal muscle growth requires a balanced intake of all macronutrients.

Effects: Focusing excessively on protein intake neglects the importance of carbohydrates and fats in fueling muscle growth and recovery. Imbalanced nutrition can limit your body’s ability to utilize protein efficiently for muscle building.

Solution: Aim for a moderate protein intake of around 1 gram per pound of bodyweight daily during mass-building phases. Distribute your calories evenly among protein, carbohydrates, and fats, ensuring each macronutrient plays its role in supporting muscle growth and recovery. Avoid exceeding 1.5 grams of protein per pound of bodyweight daily, as excessive protein intake may compromise appetite for other essential nutrients.