Selen Dar

Muscle-Building Workout and Diet


Hey Guys, Sean Nalewanyj here of SeanNal.com
and BodyTransformationTruth.com and in this video lesson I want to outline 6 common bodybuilding
nutrition myths that you should definitely be aware of. Now balancing your fitness program
with your career and your friends, and your family and all of your other hobbies and pursuits
is hard enough work as it is and the last thing you need on top of this is to waste
valuable energy and time on useless, ineffective nutritional techniques that really do nothing
but make your life more complicated. Proper bodybuilding nutrition is actually pretty
straightforward, and you really don’t need to employ anything anything overly fancy or
complicated in order for your results to be maximized. So avoiding these 6 myths is going
to make your life a heck of a lot easier, it’s going to make your diet far easier to
follow and it will still yield the same muscle building and fat burning results that you’re
after. So, Bodybuilding Nutrition Myth #1 is that you must consume a meal every 2-3
hours throughout the day in order to maximize muscle growth and fat loss. Now the idea behind
these frequent feedings is that eating every 2 to 3 hours throughout the day, which usually
means about 6 meals, is going to keep your body in an anabolic state and it’s going to
keep your fat burning metabolism elevated by keeping you out of “starvation mode”. Now
the reality here is that digestion and absorption is an incredibly gradual process, and most
standard sized meals that you consume throughout the day are going to keep your body in a net
anabolic state for around 5-7 hours, and not only that, but there’s actually quite a bit
of research directly examining the effects of meal frequency on metabolic rate, with
frequent feedings showing no marked improvements and in fact, some of those studies that are
available actually show less frequent feedings to be superior for fat loss. So if you want
to maximize muscle growth and/or fat loss, just focus on meeting your total protein,
carb and fat requirements over the course of the day as a whole. Lay it out in a way
that fits your schedule best and that falls best into your natural hunger patterns. You’re
going to end up getting the same basic results and without the headache that comes with obsessing
about getting a meal in every few hours. Bodybuilding Nutrition Myth #2 is that you must consume
a whey protein shake immediately following your workout in order to prevent muscle catabolism
and to kick-start the recovery process. Once again, digestion and absorption is a very
gradual process, and as long as you consume a meal of some kind within a few hours leading
up to your workout, those same nutrients that you consumed are still being broken down and
utilized even after your workout session is over. So slamming a protein shake within 37
seconds of finishing your last rep isn’t going to hurt, but it’s definitely not mandatory
either. If you want to wait an hour or two or even more it’s really not going to make
any noticeable difference to your results. Bodybuilding Nutrition Myth #3 is that you
must avoid consuming carbohydrates in the evening in order to prevent excess fat storage.
So every day, your body expends a certain number of calories and calories are ultimately
just a measurement of energy in order to fuel natural bodily processes, like breathing and
digestion and circulation, plus all of the additional activities that you perform throughout
the day. And in order to lose body fat, you have to create a “calorie deficit” by
taking in fewer calories than you burn. And this stimulates your body to tap into its
excess fat stores in order to obtain a source of fuel. Now as long as that calorie deficit
is consistently kept in place, the specific timing of your carbohydrate consumption is
not going to make any difference in the overall picture. Fat loss and fat gain is not an “on/off”
switch. Both processes are happening simultaneously. So whether you burn more fat earlier in the
day and store more later on, or store more fat earlier in the day and burn more later
on, the net result is still going to be the same as long as your total calorie intake
remains constant. Bodybuilding Nutrition Myth #4 is that you must avoid eating carbs before
bed in order to prevent excess fat storage. Now this is really the same logic as the previous
myth. Fat loss and fat gain is going to be determined by your overall net energy balance.
So as long as your calorie intake and your activity level are remaining constant throughout
your program, it really makes no difference whether you burn or store more fat earlier
in the day or burn or store more fat later in the day. The net result is ultimately going
to be the same regardless of the nutrient timing. It’s really just a basic matter of
energy consumed versus energy burned. As long as you’re tracking your total calorie intake
with reasonable accuracy each day then you can ultimately eat whenever you feel like
it without having to worry. Bodybuilding Nutrition Myth #5 is that you must stick to slow-absorbing
carbohydrates on the low end of the glycemic index and the glycemic index or the GI for
short is a chart that ranks carbohydrates from 0 to 100 based on how quickly or slowly
they raise blood sugar levels in a 2-hour period after they are consumed. And the idea
here is that consuming carbs on the lower end of the scale is going to provide you with
a “steady stream” of sugars rather than a quick spike, which will, in turn, prevent
excess fat storage. Now here are the two main problems, among many, with the glycemic index.
Number 1, The GI rankings are based on the glycemic effects of the specific foods that
you’re consuming in an isolated and fasted state. So aside from first thing in the morning,
you’re never going to be consuming your carbohydrates sources in a fasted state anyway. A typical
bodybuilding nutrition plan will always combine carbohydrates with fats and protein. So when
you consume your carbohydrates as part of a complete meal the glycemic response can
be dramatically altered. So as long as the majority of your carbohydrate intake is coming
from minimally refined, high fiber sources, the glycemic index rankings are essentially
useless. And Bodybuilding Nutrition Myth #6 is that you must “eat clean” 24/7 if you really
want to get into impressive shape. Now I’ve said this many times before but your body
can’t recognize individual food items as separate entities. It doesn’t say “that’s a chicken
breast, that’s an apple and that’s a cup of rice”. It only sees your complete diet as
a whole – the total protein, the carbs, the fats, the micronutrients, the fiber, the phytonutrients,
etcetera, that you’re consuming each day. So as long as the majority, around 80 to 90%
of your diet is being derived from “clean” sources, which is lean, high quality protein
and minimally refined high fiber carbs and healthy fats, and your vitamin and mineral
and other micronutrient needs are being sufficiently met then slipping in some “cheat foods” to
fill in the remaining 10 to 20% is really not going to make any difference to your results.
What it WILL do, however, is make your overall life more enjoyable while still yielding the
same results as the next guy who is eating nothing but chicken and broccoli and brown
rice 24 hours a day. So I hope you found these 6 points useful and that you’ll incorporate
this advice into your own diet in order to keep things more streamlined and simple for
yourself. So if you did enjoy the video, as always, please make sure to hit the Like button,
leave a comment and subscribe to stay up-to-date on future videos. Also make sure to check
out my complete step-by-step muscle building and fat loss programs over at BodyTransformationTruth.com.
The link for that is in the description box, and make sure to join the Facebook page for
daily tips and updates. The link for that is also in the description box. Talk to you
again soon.

38 thoughts on “6 Bodybuilding Nutrition Myths Debunked!

  1. hey sean
    i have a question
    i lift weights twice a day and i do this 4 days of week in a row so this is over training or not

  2. Hey guys, just a quick note to let you know that I do my very best to respond to the questions that are posted here, but YouTube doesn't notify me of everything that is posted and with the hundreds of videos on this channel I can't possibly keep track of them all. If you don't receive a reply to your post, it most likely means that I simply didn't see it. If you need a guaranteed way to get in touch with me, please join the Facebook page and post your question there: https://www.facebook.com/SeanNalewanyjOfficial

  3. Very beneficial information as always thank you very much sean. Would it be possible if you made a video regarding IF fasting.

  4. Exactly why I subscribed straight to the point and you can just tell by the way you talk you know what your talking about simply awesome bro love the vids

  5. Exactly why I subscribed straight to the point and you can just tell by the way you talk you know what your talking about simply awesome bro love the vids

  6. I actually laugh when people tell me these things that I need to do with my diet, even like the best personal trainers at my gym still think it yet I'm still the volunteer, oh dear.

  7. GLAD UR BACK. VIDEOS LIKE THIS ARE GOLD. SERIOUSLY THOUGH. AND PERSONALLY WHO DOESN'T HATE THESE MYTHS. BUT THE ONE ABOUT EATING AFTER U WORKOUT ILL STICK TO THAT ONE. FOR NOW. LOL

  8. GLAD UR BACK. VIDEOS LIKE THIS ARE GOLD. SERIOUSLY THOUGH. AND PERSONALLY WHO DOESN'T HATE THESE MYTHS. BUT THE ONE ABOUT EATING AFTER U WORKOUT ILL STICK TO THAT ONE. FOR NOW. LOL

  9. Hey guys, just a quick note to let you know that I do my very best to respond to the questions that are posted here, but YouTube doesn't notify me of everything that is posted and with the hundreds of videos on this channel I can't possibly keep track of them all. If you don't receive a reply to your post, it most likely means that I simply didn't see it. If you need a guaranteed way to get in touch with me, please join the Facebook page and post your question there: https://www.facebook.com/SeanNalewanyjOfficial

  10. So it is basically calorie in vs calorie out. So you can eat whatever you want to eat until you are not exceeding calories that you are supposed to eat and consuming enough protein to build muscle. 

  11. Oh okay; I see (I suppose).

    It's not based on what you eat, but solely on the number of protein and carbohydrate intake. If I consume more fats than protein, then the result will be me gaining a more fat mass than muscle mass.

    So, it doesn't really matter what you eat? I can eat junk food from time to time?

  12. Sean, I'm having trouble convincing people that some of the stuff they are doing is not worth their effort. Could you please provide the sources for the studies you cite (specifically myth #1)? 

  13. Interesting video. But i actually had some positive experience with few natural test boosters, that mainly gave me positive mood/motivation and lotssss of libido. That directly didn't gave me any muscle gains, but overall more enjoyable workouts ( motivation and positive mood).  About creatine : creatine monohydrate gives me always a lot of bloat and need to pee way too much. It seems other forms of creatine like hcl don't give such "sides" and are overall for me a better choice.  Maybe not for the test booster category, but i've done bloodwork at my sports doc with PES Erase…. and hell it worked halfing my estrogen. ( which was too high)

  14. HEY Sean, are all calories created equal? This is getting kinda confusing because i recently read some articles saying that calories are not created equal.

  15. Hey Sean. I have a question. If I have hit macro minimums, and micro nutrients, then what does it matter if i hit my surplus with 500 calories of ice cream or 500 calories of vegetables?

  16. Great Video Sean. Quick question. I do Intermittent Fasting. So I get all my calories postworkout in the late afternoon/early evening . They say that High Glycemic carbs are best to spike your insulin bc of being in that fasted state. Should all my carbs be High Glycemic or mix it up with lower Glycemic carbs? If so, what ratio would you recommend?

  17. What about hormones?? So u are saying that carb timing doesnt matter??.. I dont think so as carbs elevate insulin that stops fat loss.. Otherwise we would eat potato chips and soda just to take the needed calories..

  18. Hey Sean do you have any literature recommendations without all the nutrition fluff? Something that is straight forward and real. Cause its so hard to see trough all this fluff. There is just too much.

  19. But won't carbs go to boost insulin, which blocks fat burning? So you want the longest period of no glucose in your bloodstream so that your body must turn to ketosis and burn fat. The best time to do this would be overnight (because obviously you're not going to eat anything for 8-12 hrs)..

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