6 Muscle Building Nutrition Screw Ups Men and Women Must Avoid


Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle

I have a confession to make. I hate nutrition!

I find it confusing and constantly contradicting…

…fortunately, I’m better at learning by being told what not to do rather than what to do.

This is what led me to discover these six muscle building nutrition mistakes, designed for males or females who wish to gain quality muscle…

This article is especially for you if you’re skinny or underweight.

I meet skinny guys all the time who are just like me. We love training hard and learning new muscle tricks and techniques.  We
have a library of muscle books but no nutrition books.

Huge mistake.

My “Skinny Guy Savior” taught me that nutrition played a MUCH bigger role in building muscle than I ever imagined.  Simply put, the food you eat DOES matter.  This was a BIG LESSON for me since I used to be an endurance athlete who could out train a bad diet.

In bodybuilding, you can NOT out  train a bad muscle building diet.

So if your muscle progress has hit the wall, your nutrition may be the CULPRIT. Here are two LIFE-CHANGING ideas you MUST grasp before I share the 3 mistakes:

Idea #1 — “To gain muscle mass, you’re going to have to spend more money on groceries than you’re currently spending. If you endeavour to get bigger and don’t start increasing your weekly grocery bill, all your muscle building prayers will go unanswered.”

Idea #2 — “To gain muscle mass, you’re going to have to shop, cook, eat, and clean the kitchen more often than you’re currently doing. That’s right, if you don’t increase your grocery store frequency as well as the amount of food you prepare, the amount of daily fork lifts you do, and the amount of dishwashing you do, your reign as the world’s weakest man will continue to go uncontested.”

Here are 6 Muscle Building Nutrition Screw Ups Men and Women Must Avoid

Screw Up #1: Not Eating ENOUGH Calories

A clean bodybuilding and weight gain diet is the cornerstone of your muscular development. A bodybuilding diet that leaves you in a caloric deficit is like trying to buy a $50,000 car with only $25,000 in the bank.

Another analogy of a weak bodybuilding diet is rowing against the current.  You’ll move a little but in the end you’ll be exactly where you started.  On the flip side, not knowing how much to eat can make you fat.

Consider building a house that requires 4000 bricks but you buy 6000 bricks. You’re going to have extra bricks that need to get stored in a storage facility.  That storage facility becomes your gut and leads to the embarrassing Skinny-Fat Syndrome.

Screw Up #2: Cupboards Are Empty

As you know, food can not appear into thin air and most of the time your cupboards are ill-equipped to do battle with your stubborn genetics.  In order to ensure you’re getting enough calories, you need to treat the root problem of this dilemma:

Stock your cupboards and fridge with enough food so you never have to wish for a magic act of food suddenly appearing when you need it the most.  My book, No Nonsense Muscle Building, has a complete system for shopping and keeping your cupboards topped up, especially if you want to muscle up.

Screw Up #3: Failing To Prepare Meals

You’ve heard the famous saying, “Failing to prepare is preparing to fail.”  Relying on the “do my best to eat healthy”, “grab something on the fly”, or “catch a quick lunch with my colleagues” is a guaranteed way to continue looking like all your colleagues.

To transcend the average physique, you need to STOP being average. You should be aiming for 5-6 meal per day (sometimes 7-8 if you’re using my workout nutrition drinks).  If you can’t tell me right now what you’ll be eating as your breakfast, mid-am meal, lunch, mid-pm meal, dinner and pre-bed snack plus what will be in your pre and post workout drinks, most likely you’re going to be winging it or miss many opportunities to pack on mass.

If you’re not eating enough it’s probably because you don’t know what to eat in the proper quantities or don’t have your meals pre-planned to create a regular routine.

Screw Up #4: Lack Of Variety

Want me to prove this to you?  Write down all (if any) the fruits and vegetables you ate yesterday. Did you hit my book’s standard of 10-15 serving of fruits and veggies yesterday?  Did you hit the standard, at all, last week? If not, don’t kick yourself yet.

Not many people do, even professional athletes and bodybuilders slip up. This screw up is pretty simple to fix.  Shop for more variety and rotate through different fruits, veggies, carbs, proteins and fats each week.

An easy way to do this is shop for the BARGAINS.  If steak is on sale instead of chicken then switch it up.  If berries are sale instead of apples, you know what to pick Each week different foods go on sale at the grocery store which is an easy way to rotate your foods.

If you continue limiting your vitamin and mineral intake from a limited amount of food choices, your muscle gains will be limited and reflect in your physique.

Screw Up #5: Missing Meals

If you’re only eating 3 “square” meals a day like breakfast, lunch and dinner then you’re missing three EXTRA opportunities to gain size.  You’re not in prison, so eat up!

Your bodies physiology is catered to absorbing 5-6 meals a day, especially if your goal is muscle. Yes, you’ll get ridicule from normal people who say you’re crazy but I’m guessing you don’t want to look like “normal people”?

Screw Up #6: Emotional Based Eating

This doesn’t just happen to females.  Guys are plenty guilty of eating when under stress or not eating because “I don’t feel like it.”  I’m sure you’re guilty, like me, too.

Look at eating like taking a long road trip.  Would you fail to fill up the tank with gas just because you don’t “feel like it.”?

Of course not (hopefully).  Muscle requires calories to maintain and build so you have to keep your muscles fueled.Adjust your mindset around feeling like eating so that you can stop feeling like you’re skinny.

So those are the 6 biggest muscle screw ups that skinny guys make, which my Skinny Guy Savior shared with me and I’m sharing with you.

Did Any Of These Screw Ups Characterize Your Eating?

If so, it’s time to make the decision to get your habits working for you rather than against you.  It’s time to make your time SPENT in the kitchen to time INVESTED in the kitchen.


If you’re not sure how to eat properly then you’re a perfect candidate for my book, No-Nonsense Muscle Building which I wrote just for you.

My article post is just a start – it’s a mirror for you to examine yourself. The next step is for you to get a complete

action plan which tells you exactly what and when to eat.  To do so, pick up a copy of my book No Nonsense Muscle Building that has served over 20,000 skinny guys in over 120 different countries this past four and half years.

I put this together to create an unbeatable program design to give you everything to experience some insane muscle gain.

See ya in the kitchen 🙂

Vince Del Monte

Author, No Nonsense Muscle Building

P.S. If you liked this article, please click the SHARE button below.

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8 thoughts on “6 Muscle Building Nutrition Screw Ups Men and Women Must Avoid

  1. Good post and right to the point. I don’t know if this is truly the best place to ask but do you people have any thoughts on where to hire some professional writers? Thx 🙂

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  2. You share interesting things here. I think that your website can go viral easily,
    but you must give it initial boost and i know how
    to do it, just type in google for – wcnu traffic increase

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  3. Missing meals. My gosh. I always have family members and friends asking me why don’t I just miss a meal. People who don’t try to keep in shape simply don’t understand, do they?

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  4. Currently screwing up at #1 and #2. These are the good habits that i will be working on starting today!
    Thank you for what you are doing. Have a nice day

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  5. Totally true! As all bodybuilding champions say, “abs are made in the kitchen!” I personally was guilty of all the above “sins” and it wasn’t before I really cleaned up my diet that I started seeing some of my body fat melt off…
    Keep on passing the good word, Vince! Take care

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  6. Great breakdown of some all too common mistakes. I must admit that I break #1 and #2 from time to time and as you know, they are both costly mistakes!

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