1. YOU ARE IMPATIENT
Most people easily change their diet and jump from one diet to another, thus not giving enough time to see if the diet really works. It takes the body at least three weeks to adapt to changes in your diet (diet program), no changes happen overnight. So give your new diet program enough time to prove itself, then if necessary you can make adjustments and minor adjustments to better suit your goals.
2. EAT RANDOMLY
Consuming a meal at random without any plan works against you, because it does not provide your body with a constant supply of nutrients. If you want to build quality muscle mass, then your body must constantly have a positive nitrogen balance. The secret to building muscle mass and losing fat is consistency, to ensure it, plan and cook your meals in advance. This way you will avoid irregular and low quality meals as well as save a lot of time during the day, of course this means that you will also have to invest money in tupperware.
3. PREJEDATE SE
The fact is that your body needs a lot of calories to provide enough energy to train and build muscle, but also the excess calories that are not used for these two functions will be stored as fat or fat. Keep macronutrients (protein, carbohydrates, fats) in balance and shock your body with a high-calorie meal from time to time. Consuming food to provide nutrients for your body to grow is great, but overeating is unacceptable and counterproductive.
4. DO NOT RECORD CALORIES INTAKE
This can lead to either overeating or excessive calorie intake, or malnutrition or insufficient calorie intake. To avoid this, you need to record all the calories you eat, and not only that, but also exactly how many of those calories fall on each macronutrient and the time you ingested them. If you really want to gain muscle mass and reduce the percentage of body fat, you need to keep an accurate diary of food intake. gaining muscle mass and losing fat.
5. USE THE SCALE AS A MEASUREMENT OF PROGRESS
Using only scales as a measure of progress is wrong and can be misleading. Libra is a device for measuring mass, but also scales cannot distinguish between muscle mass, fat tissue and water that make up your body. Libra is useful in tracking your progress, but only in combination with instruments that measure the percentage of adipose tissue. The best way to track your progress is to take photos and accurately measure body parts. Because if you are really making progress, it should be visually noticeable, both in the photos and in the changes in the centimeters of the body parts you have measured. When it comes to photography, it is best to take pictures every 10-15 days in the laundry in the same place, distance and lighting.
6. COPY PROFESSIONAL BODYBUILDERS
This is a mistake that many make by simply reading the advice of professionals and copying their diet programs. This would not be a problem if you have the same experience in bodybuilding as they do and if you are a professional. Always keep in mind that their diet program is intended primarily for them (professionals) who have more intense and different training than you, and that this diet is tailored to their macronutrient needs and goals, not yours. Read between the lines and instead of following their program letter by letter, try to draw a general conclusion or advice that will really benefit you too.