“I’m getting to the gym. I go until failure. I eat a lot of protein. Why is my weight & strength not increasing?!”
If you have great genes for gaining muscle, you’re probably NOT reading this…
Coming from a background of some of the most stubborn “gain” genes out there, I’ve had zero choice but to dialing in my Nutrition. Since my journey started in 2003, I’ve went from 106lbs to a high of 183lbs, at 5’5”. I’ve competed in 9 Natural Bodybuilding shows earning 3 class wins.
After starting our gym, Badger Fitness, I have helped well over 1,000 individuals get strong and add muscle. I’ve seen many win, and many fail. Here are the 3 Biggest (not limited to by any means) mistakes I see when one bulks.
- Simply not eating enough… This is a hard one to swallow for some because one’s pride may have to be sucked up and actually know how much they’re not eating. measurement/tracking is the only way to know for sure, although you may get “lucky” and not have to. Just kidding on that last part. 🤣 I can not tell you how many times people think they’re eating 4,000 calories a day only to find out after they actually track it, they’re around 2,600… When people don’t know the actual number, it’s common for one to just say a number that sounds impressive & productive. In other words, don’t be the person to say you benched 500lbs in high school at 16 years old when you’re drinking at a get together. 🤣
Solution: Track Your food consistently, especially on weekends/off days. Only then will you have an actual gauge.
- Focusing solely on calories… OK. Awesome, you are eating enough! However, after tracking, we find the macro-nutrient ratio, aka carbs/fats/proteins, are not ideal. And no, it’s not a lack of protein. By now, my guess is you’re probably well within your journey of getting at least a gram of protein per pound you weigh daily. There’s a more often case where someone is eating enough, but since they’ve only focused on “getting enough calories”, they generally eat an extremely high fat diet. This is because 1 gram of fat has 9 calories, while protein & carbs have 4. Eating sources high in fat makes hitting the calorie goal a breeze. Eat fat, but keep it in check!
Solution: Focus on not eating any more than 30-ish% calories from fat. I’d aim for 25%-30%.
- Not enough starchy carbs… From a muscle & performance side of view, all carbs are not created equal. I have made the mistake of having a high carbohydrate goal, only to get there each day by adding a bunch of sugar. It’s totally OK to have sugar, but Starchy carbs like oatmeal, cream of wheat, noodles, bread, rice, potatoes, ect, will benefit your muscles more. For instance, fruit is awesome, but the carbs are mainly fructose, which replenishes liver glycogen which is not readily available energy. Starchy carbs, replenish muscle glycogen. Starchy carbs make your muscles FULL.
Solution: Focus on getting at least 70% of your carbs from starchy sources.
Those are 3 most common mistakes but I’ve seen unlimited combinations at this point.
I LOVE HELPING PEOPLE WITH THIS because I know how hard it is!
If you’d like some direction, click this link 👉 https://www.badgerfitnessexpress.com, submit your info, and the actual author of this article will reach out. 💪
Owner – Badger Fitness