Nutrition Mistakes – Don’t Waste Your Efforts!

Today, we are going to discuss some nutrition mistakes.


#1 Not Take Nutrition Serious

Fitness isn’t just about training, but also about nutrition.  Baseline, you should eat healthy and your nutrition plan/diet should meet your fitness goal.  Building Muscle, Losing Fat, Maintain?  How about the speed as well?  Different fitness goals require different nutrition and training plan.  For example:

  • Rapid Fat Loss: May be Keto diet, Fasting.
  • Normal Cutting: Adjust your diet with caloric deficit.
  • Bulking: Caloric Surplus.
  • Lean Bulking: Slight Caloric Surplus.
  • Strength:  Maintain or Caloric Surplus.


If you want to lose weight without proper nutrition plan, you may not be succeeding.  Similarly, if you want to build muscle without eating enough (surplus), the muscle may not be growing.


Besides, any rapid weight loss or weight gains may have collateral damage.

  • Rapid Bulking (Dirty Bulking) may gain quite a lot of fat at the same time.
  • Rapid Cutting may lose quite a amount of muscle at the same time.

Thus, only a healthy nutrition plan with moderate pace of speed is recommended.


#2 Not Adjusting Accordingly

Albert Einstein famous line: What is Insanity?

Insanity is doing the same thing, over and over again, but expecting different results.

If you are not progressing, and yet doing the same lifestyle/ diet/ training over and over again.  But expecting different result.  Chances are it won’t happen.


Nutrition is the most important aspect to fat loss.  If someone with higher body fat percentage try to lose weight.  With proper nutrition and exercises, the rate of dropping weight should be significant.   Every 1-2 week should record a drop in weight.  If the weight don’t drop in weeks or months, then you should adjust the nutrition plan, training, and lifestyle accordingly.  The weight should start to drop again once a proper adjustment is made.


The progress of Building Muscle, on the other hand, is much slower.

  • For Beginners, the progress may be observable.  With couple months, the weight should be significantly increased as well as muscle size.
  • But if you are experienced lifters, the progress is not that significant.  It takes months to observe a slight progress.  You should also check regularly to ensure you are heading the right direction.  And please be patient with the goal.


#3 Not Measuring Metrics

If you can’t measure it, you can’t improve it


Nutrition and Training should also have metrics to show progress.  Though not every metrics should be recorded accurately.  But some should be noted and recorded.  Like,

  • TDEE, calorie intake/expenditure
  • Macro
  • Your weight
  • Size for some muscle part

Should be recorded objectively.


  • For Calorie, average calorie intake should be used.
  • For Weight, can be measure every week.
  • For Size, measure every month for fat loss, Every couple month for building muscle.

When you have these data, you can monitor your progress objectively.  And adjust your training and nutrition plan accordingly.


For experienced lifters, the rate of muscle gains is very slow.  The metrics used should not only limited to weight/size.  Some training related metrics can be used instead like the PR, RM, volume etc., which can be more noticeable and you can adjust accordingly.


#4 Focus solely on Calorie

As mentioned in earlier videos,  Fitness isn’t just about Training and Nutrition.  There are many factors as well, like Genetics, Hormone, Sleep etc.  So if you solely rely calculating calorie,  even if you are following a precise nutrition meal plan.  The actual results will not be as same as you expected.  Expectation is not applicable in real life cases.


Moreover, the nutrition of different food is different even they are the same in “numbers”.  So, relying solely on the calorie and nutrition labels may make you fall in traps.  You should make use of your knowledge and experience to test and understand what foods are good for you and what are not.


#5 Too Rush

If you need to adjust your diet drastically, please do it in a controllable manner instead of a sudden rush.  Any drastic change in diet will cause your weight change rapidly in the beginning.  But these change often are not that good for your body.  And your body will soon adapt to the new diet.

For example, someone try dieting to lose weight.  Yes, the weight drop rapidly in the beginning.  But dieting cannot help you lose all the fat you wanted.  It should then meet a fat loss plateau as well, making it more difficult to further lose weight.


#6  Heavily Relying on Supplements.

Just note that supplements is just a portion of your diet.  Not the other way around.


#7 Reward too Easily

Rewarding yourself every time you have finished a workout with delicious food and drinks will jeopardise your result and you should avoid it.



Final words:  Your body shape, muscle definition, body percentage are heavily depending on your nutrition plan.  So don’t ignore it.

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