24/01/2025
Take the guesswork out of your muscle gain diet 💪
You’ve got your workouts dialed in, and those gains are coming, but don’t forget—you can’t out-train a bad diet.
Let’s bust some muscle gain myths and drop a few tips to make sure your diet is working for you.
Myth #1: “Eat ALL the Protein!”
Sure, muscle is made of protein, so 400g a day sounds logical, right? Nope! Once you hit about 1.6-2 grams of protein per Kg of body weight, anything more is just making your wallet lighter and your stomach heavier. Plus, too much protein can fill you up, making it tough to eat enough to stay in a calorie surplus.
Myth #2: “Gaintaining is the Way to Go!”
Gaintaining (a.k.a. trying to lose fat and gain muscle at the same time) sounds cool, but if you want serious muscle growth, you need a calorie surplus. No one ever bulked up from 60 kgs to 90 kgs without adding some extra weight. Embrace the gain!
Myth #3: “Dirty Bulking is King!”
“Eat big to get big, bro!” We’ve all heard it. But dirty bulking is just a fast track to unnecessary body fat. You can’t force muscle growth by stuffing your face with everything in sight.
Now that we’ve busted those myths, let’s dive into some tips to help you optimize your diet for maximum gains:
Tip #1:
Eat in a small surplus, aiming to gain 0.25-0.5% of your body weight per week. This is the sweet spot for muscle growth without packing on too much fluff.
Tip #2:
Prioritize carbs around your workouts. Carbs are your best friend for fueling those brutal hypertrophy sessions and aiding recovery. Pre and post-workout carbs are your ticket to maximizing gains.
Tip #3:
Flavor your food! Eating a ton can get old fast, so spice things up—literally. Flavourful chicken marinades beat plain rice and boiled chicken any day!
