There’s a lot of nonsense out there when it comes to nutrition. Things like sticking to strict meal-timing schedules, over-supplementation, etc. What’s funny is that there is research that debunks a lot of nonsense, yet people still seem to follow them anyway. When you spend too much of your time and energy trying to focus on unimportant details, you lose sight of the crucial elements of nutrition and often end up in a worse position compared to where you started. Today we’ve put together a NO BS guide to nutrition. These are all time-tested principles that have worked for ages. Follow these guidelines and you will make faster gains, no doubt about it.
1 – Don’t Avoid Dietary Fats
It doesn’t seem like long ago when people were told low-fat diets were the way to go. Unfortunately, food companies decided the best way to remove dietary fats from their products while maintaining taste was to add in more sugar in carbs. The truth is that this actually made the foods way worse for you.
The fact is that dietary fats are essential for your overall health and improving your physique in particularly. Dietary fat helps you feel full, regulates your hormone levels, increases your metabolism and a variety of other essential functions. If you have been avoiding dietary fats and you don’t like your physique you might have found the culprit. Aim for 0.5 grams of dietary fat per pound of bodyweight. Remember that fat is far more calorie-dense than carbs or protein so if you overdo it you can end up shooting over your daily calorie allowance.
2 – Forget about Meal Timing
If you are competing at an extremely high level (think Mr. Olympia) then yes, meal timing might give you a slight edge. However, for the rest of us it doesn’t really matter. Instead of trying to get the right nutrients at the exact time of day, just focus on hitting your overall macros. Yes that might mean consuming some carbs in the evening (Gasp!) but it’s not a big deal.
The only meal you should be concerned with is post-workout. Make sure you consume a fast-digesting protein such as whey protein isolate to give your muscles the nutrients they need quickly. If you don’t live close to the gym we recommend bringing the shake with you so you can drink it there or on the drive back.
3 – Take the Right Supplements
If half of your cabinets are filled with supplements then you are wasting money, it’s as simple as that. Remember, whole foods should make up the majority of your diet with supplements added in here and there to give you an edge. The only supplements you need are whey protein isolate, a testosterone booster and a fat burner.
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4 – Allow Yourself some Cheat Meals
It’s important to rewards yourself for your hard work every once in awhile. As long as it fits your macros, indulge in some of your favorite foods from time to time. It will reduce the likelihood that you bail on your diet and binge-eat junk food. When we have a cheat meal, we plan it out days in advance and get very excited about it. It might seem stupid but it’s an effective technique that is recommended by tons of successful bodybuilders. We know one guy who drives an hour from his house to his favorite restaurant once every week or two to indulge in a particularly restaurant. While this is an extreme example, he is also one of the most successful bodybuilders we know so who are we to judge?
5 – Take it Slow
Stop trying to get huge or shredded overnight. It takes time to build a great physique so stop trying to take shortcuts. In some cases it can take over a year before you achieve the kind of body you want. In the meantime, stay the course and enjoy the small gains you make along the way. Way too many guys have expectations that are too high and end up dropping out when they don’t meet them. The fact is we are all natural bodybuilders here and don’t have the advantages of drug users. While that might seem frustrating in the short-term, your long-term health will be better as a result.
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6 – Prepare Meals in Advance
One of the biggest reasons guys mess up their diet is that they can’t be bothered to prepare healthy meals every day. We get it, after a long day at work you are tired and have no desire to start cooking. That’s why you should do all your cooking on the weekend – prepare your meals in advance so when it comes time to eat you have it there ready for you. Cooking in bulk always takes less time than cooking all the meals individually throughout the week. You will also be less likely to go out for unhealthy food because you don’t want to let that meal you prepared go to waste.
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