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  • The Truth About Building Muscle – Part III

    By Travis Steffen on Tuesday, August 4, 2009in Muscle & Bodybuilding  

    Welcome to the third and final installment of the series.

    As promised in The Truth About Building Muscle Part II, this week we are going to expose some of the lies that surround dieting for building muscle.

    Myth – “Protein should make up the majority of the diet”

    Getting enough protein in your diet is hugely important for building muscle, however, like anything too much of it will have a negative effect.  The body will try and absorb as much protein as it can, unfortunately any excess then gets turned into fat!  The recommended daily intake for a healthy adult is about .8g per kilo of your body weight.  In a person who regularly participates in vigorous exercise this number then become 1-1.5g per kilo of your body weight.

    Myth – “I should go on a diet that lets me have a “cheat” day”


    Cheat days simply mean weakness.  From my experience anyone who has ever given them selves the right to a cheat day (where they are free to eat what ever they like) simply take the opportunity to binge.  Its like a whole 7 days worth of food cravings crammed into every waking hour.  This is simply not good practice.  The body needs a steady flow of nutrients moving through the system in order to build quality muscle.  By allowing your self to eat whatever you like for one day can lead to a huge fluctuation in your body’s chemistry.  This results in things like mood swings, sporadic energy levels and over acidity.  The body needs consistency.  So if you have not yet developed the discipline to stick to your diet, I suggest you allow your self to eat a small portion of what ever you like each day.  Just a little something to calm the cravings.

    The most important truth about building muscle, is allowing yourself to learn what works for you.  We are all unique and different and therefor we have individual needs.  The most successful bodybuilders are the ones who test and measure both diets and workout routines until they find the one that works for them.  The “winning formula” if you will.

    You will never go backwards by trying different things, the muscle growth will always occur as long as your training.  But by having the balls to experiment and learn for your self, you will find success a lot quicker then by trying to replicate other people.

    In concluding this series I will share with you a martial arts philosophy which I live by…

    “absorb what is useful, reject what is useless and add what is specifically your own.”

    - Bruce Lee

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    About Travis
    Travis Steffen is a Master Trainer and founder of WorkoutBOX. After years of experience training professional athletes and thousands of others just like you, he knows exactly what it takes to get you in serious shape. Follow his expert guidance and you're guaranteed to get amazing results.
    Want to hear even more of what Travis has to say? Keep in touch with him on Facebook and Twitter!

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