Nutrition

5 (very) common mistakes in hypertrophy diets

If your goal is to gain muscle mass, you know that eating plays an essential role.

In fact, without a good diet, you won't get much results, no matter how hard you try in practice.

So how's your food?

Do you have a good diet?

Are you working or not?

See if you make any of these typical mistakes, and if so, it's time to resolve the situation.


Mistake 1? Don't eat enough

To gain precise muscle mass from calories.

You need to eat more calories than you spend, which means you need a hypercaloric diet.

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If you're aiming for hypertrophy, but you're not eating enough, the result is obvious.

Little or none.

You'll get little or no results if you try to build muscle mass without providing enough macronutrients to your body.

With that, you're going to get unmotivated.

After all, you're training and trying to evolve, but you're always the same.

Review your diet and make sure you're eating enough for weight gain.

Most people who think they eat too much and don't get fat actually eat so little and don't reach enough calories to gain weight.

Hypertrophy


Mistake 2? Lack of consistency

First week, you followed your plan in an exemplary way.

Second week, you've had a few slip-ups.

Third week, you followed your diet for a day or two.

If this is your routine, you have two problems.

The first one is obvious, you're not going to get the results you want.

The second one?

Your diet probably isn't right for you.

The best diet is the one you follow, so it's important to come up with something you can follow, not something extremely strict you've seen on the internet.

It's better to have a consistently followed median diet than an excellent diet followed from time to time.


Mistake 3? Fear

Yes, fear.

When you follow a hypercaloric diet, it's normal for you to get some fat.

If you're afraid of gaining fat during this process, you're more sure to not ingest enough calories for hypertrophy.

This does not mean that 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, the fat gains will be minimal, and those of maximum muscle mass.

You don't know how many calories you need?

Here's how to calculate the calories needed to gain muscle mass effectively.

5 common mistakes in hypertrophy diets


Mistake 4? Off-Season

What is the opposite of error 3?

It's the typical off-season, bulk or as 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 know you need more calories than you spend.

This doesn't mean the more you ingest, the better.

Ideally, you should use about 300 kcal above your maintenance value.

If instead of using 300, you use 1000 more calories, you won't gain any more muscle.

But you're going to get more fat.

You might as well increase your weight slowly but with quality than gain 10kg in 2 months when most of it is fat.


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.

It is first about building a good diet and a good training plan.

Is that it?

Okay, now yes, you can think of some supplements.

Here are some useful for gaining muscle mass.

And don't forget, it's just supplements.

They supplement diet and training, but do not replace either.

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