Avoid these common mistakes in hypertrophy diets
If your goal is to gain muscle mass, you know that food plays an essential role.
In fact, without good nutrition, you won't have great results, no matter how hard you try in training.
So, how's your food?
Do you have one good diet?
It is giving results or not really?
See if you make any of these common mistakes in muscle mass diets, and if so, it's time to resolve the situation.
Error 1? Don't eat enough
To gain muscle mass, you need calories.
You need to eat more calories than you expend, that is, you need a high calorie diet.
If you are aiming for hypertrophy, but you are not eating enough, the result is obvious.
Little or none.
You will have little or no results if you try to build muscle mass without providing your body with enough macronutrients.
With that, you will end up being unmotivated.
After all, you are training and trying to evolve, but you are always the same.
Review your food and make sure you are eating enough for weight gain.
Most people who think they eat a lot and don't get fat, in fact, eat little and don't get enough calories to gain weight.
Error 2? Lack of consistency
First week, you followed your plan in an exemplary way.
Second week, you had a slip.
Third week, you followed your diet for a day or two.
If this is your routine, you have two problems.
The first is obvious. You will not get the results you want.
Your diet is probably not ideal for you.
The best diet is the one that you follow, so it is important to design something that you can follow, and not something extremely strict that you saw on the internet.
It is better to have an average diet followed consistently, than an excellent diet followed occasionally.
Error 3? Fear
When you follow a high calorie diet, it is normal for you to gain some fat.
If you are afraid of gaining fat during this process, most likely you will end up not consuming enough calories for hypertrophy.
This does not mean that in order to gain muscle mass, you also need to gain huge amounts of fat.
If you have a good diet and workout, and follow them consistently, fat gains will be minimal, and muscle mass maximum.
Don't you know how many calories you need?
See here how to calculate the calories needed to gain muscle mass effectively.
Error 4? Off-Season
What is the opposite of error 3?
It is the typical off-season, bulk or whatever you prefer to call it.
That's when a hypertrophy diet turns into a free buffet, and all the weight is welcome.
To gain muscle mass, you already know that you need more calories than you expend.
This does not mean that the more you eat, the better.
The ideal is to use about 300 kcal above your maintenance value.
If instead of using 300, you use 1000 more calories, you will not gain more muscle.
But you will gain more fat.
It is better to increase your weight slowly but with quality, than gaining 10 kg in 2 months when most of it is fat.
See here how many calories do you need to gain muscle mass and avoid one of the common mistakes in hypertrophy diets.
Error 5? Too many supplements
Supplements are useful, and can be an asset to complement your diet and help you gain muscle mass.
However, they are only a help, not the main one.
If you give more importance to the supplements you use, than to the foods you eat, you have the priorities changed.
The most important thing is food and training, not supplements.
First, try to build a good diet and a good training plan.
Okay, now you can think of some supplements.
Are here some useful for gaining muscle mass.
And don't forget, they are just supplements.
They supplement diet and training, but do not replace either.
To finish, stay here a good article from bodybuilding.com that addresses the same topic.