Chasing Clarity: Health & Fitness Podcast EP. 98: TOP 10 NUTRITION MISTAKES THAT ARE MESSING UP YOUR MUSCLE GAIN GOALS & BUILDING PHASE PROGRESS
Feb 23, 2024
Explore the key reasons why muscle gain is hindered by common nutrition mistakes. Discover the importance of periodizing body composition goals and the necessity of a proper building phase. Learn how trying to stay lean year-round can sabotage growth and why a sufficient calorie surplus is vital. Avoid pitfalls like excessive cheat meals and the dangers of weekend overeating. Consistency and structured eating emerge as critical factors for successful muscle gain. Plus, hear a real-life success story that illustrates these principles in action!
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Commit To Longer Building Phases
- Stay in a building phase substantially longer than a cut; muscle gain is slower than fat loss.
- Brandon DeCruz suggests building phases often last four times as long as cutting phases for meaningful growth.
Avoid Massive Calorie Surpluses
- Avoid eating in too large a surplus; more calories don't equal more muscle.
- Brandon DeCruz warns large surpluses increase fat gain, impair health, and make future cuts harder.
Use A Slow Rate Of Gain
- Target a slow, realistic rate of gain (roughly 0.25–0.5% bodyweight/week for intermediates).
- Brandon DeCruz warns fast rates of gain mainly add fat and produce worse metabolic outcomes.