We may not like it, but everyone has likely made haphazard dieting choices while chasing their dream physiques at some point in their fitness journey. Co-founder of Renaissance Periodization, Dr. Mike Israetel, is no exception.
Though Dr. Israetel is often touted by many for his expertise regarding nutrition and training philosophies, he recently admitted his worst five nutrition screw-ups so you can avoid them.
The 5 Biggest Nutrition Mistakes To Avoid
- Dreamer Bulking
- Staying Too Fat For Too Long
- Rapid Weight Rebounds After Cutting
- Stressing Over Meal Timing
- Being a Supplement Guinea Pig
[Related: These Are the Best Pre-Workout Breakfast Foods to Eat, Say Dietitians]
[Related: Latest Meta-Analysis on Training Frequency for Hypertrophy]
Mistake 1 — Dreamer Bulking
For hard gainers, any weight increase is a gift from the gains gods. Though it isn’t obvious, Dr. Israetel once struggled to put on muscle, so he ate a lot as a drug-free, pudgy 270 pounds at five feet, six inches tall. “I let hope trade in for logical analysis,” Dr. Israetel admits.
Dr. Israetel’s dream became a nightmare of extra fat cells, stretch marks, and a bigger appetite without muscle gains to show for it. Overeating grows and multiplies fat cells, which also increases hunger. The body can become resistant to hormones that help control weight. (1)(2)
Anything between 20 to 30 percent body fat has permanent [undesirable] effects.
—Dr. Mike Israetel
How does one get jacked while minimizing side effects? “Stop bulking once you hit between 15 to 20 percent body fat,” Dr. Israetel advises. Do a fat loss phase until about 10% to 15% body fat, re-bulk to 15-20% body fat, and repeat.
Mistake 2 — Staying Too Fat For Too Long
It’s no secret that high body fat is unhealthy but it can also affect performance. During his “super bulking” phases, Dr. Israetel’s cardio suffered, limiting his output and gains. He firmly believes it also shaved a few years off his life.
While Dr. Israetel agrees that building muscle requires a caloric surplus, albeit slightly above maintenance calories, he got too fat. If he did it again, he’d stay between 10% and 20% body fat. He suggests a range of around 17% to 27% body fat for females.
Mistake 3 — Rapid Weight Rebounds After Cutting
Though he used to promote aggressive bulking to gain muscle, Dr. Israetel admits he was wrong. After a fat loss phase, he’d fear losing muscle in a caloric deficit, swiftly regaining one to two pounds weekly, “I was smaller; I wasn’t as strong,” he worried. “There might be a little magic to the [weight] rebound,” Dr. Israetel postulated, but slow, steady progress is usually better.
“I recommend gaining half a pound per week for a [minimum 12 weeks]. Muscle growth takes time,” Dr. Israetel reminded. Follow with a mini cut, then a maintenance phase, and keep doing that. “I never lose my aesthetics, health, or mobility.”
Mistake 4 — Stressing Over Meal Timing
Like many, Dr. Israetel was once a hostage to meal-timing perfectionism, convinced that eating 30 minutes late would derail his progress. He posits that “If you wait a little longer before you eat, your muscles desensitize more, and they use more protein to grow.”
The biggest concern is the post-workout anabolic window — the idea that there’s limited time [30-60 minutes] to maximize protein synthesis and recovery with nutrition after training. However, that window is much wider than previously believed. Plus, a meal or snack before lifting weights can sustain muscles several hours post-training (3).
Furthermore, research shows that the extent of muscle breakdown from training may be exaggerated. The exception is training fasted. (4)(5) Eating several nutritious meals throughout the day is the key.
Mistake 5 — Being a Supplement Guinea Pig
“Only a few supplements [are worth taking],” Dr. Israetel claims. For every science-proven supplement, there are dozens of snake oil products. While some newer ones look promising, Dr. Israetel says you only need these five:
- Creatine
- Protein Powders, Protein Bars, etc.
- Carb Drinks
- Multivitamins
- Caffeine (Pre-workouts, Coffee)
The supplements Dr. Israetel claims don’t improve performance are non-stim fat burners, β-Hydroxy β-methylbutyric acid (HMB), beta-alanine, and conjugated linoleic acid (CLA).
More Nutrition Content
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- Top Plant Sources of Protein: Veggie Diet Recommendations from a Dietitian and a Vegetarian
References
- Arner P. (2018). Fat Tissue Growth and Development in Humans. Nestle Nutrition Institute workshop series, 89, 37–45. https://doi.org/10.1159/000486491
- Sáinz, N., Barrenetxe, J., Moreno-Aliaga, M. J., & Martínez, J. A. (2015). Leptin resistance and diet-induced obesity: central and peripheral actions of leptin. Metabolism: clinical and experimental, 64(1), 35–46. https://doi.org/10.1016/j.metabol.2014.10.015
Feature image via Shutterstock/FotoAndalucia
