Many people try eating high protein diet without exercise. We’re going to kill four nutrition myths that need to die. They needed to die a long time ago when it comes to building muscle. Okay, let’s start off with our first one and that is “Fats make you fat”. Guys, eating a lot of fat makes you fat, just like eating a lot of carbs will make you fat, eating a lot of protein will make you fat, and eating lots and lots of food in excess of your caloric maintenance level will make you fat. We’ve talked about, in order to lose fat you have to be in a hypocaloric state. Eating fats on their own is not going to cause a problem unless you’re eating them in excess. Here’s a little caveat when it comes to fats, however, that maybe confuses people.
That is that fats on a gram by gram basis – you’ve probably heard this a million times – are more calorically dense than a gram of carbohydrates or a gram of protein. For every gram of fats you’re looking at 9 calories, versus the 4 calories of protein, or 4 calories of carbohydrates. Because of that you can’t eat as many fats, or at least as much food containing fats as you might be able to of the other two. People that indulge in a lot of fats might find that eating high quantities of these can make them fat. It’s not the fat molecule itself that’s making you fat. Please, don’t avoid healthy fats. They are a major constituent of every cell in our body. You need them and you need them for optimal growth and hormones to be able to produce maximum muscle growth.
Do not make this mistake; let’s kill this one right away. Next up, one I can’t wait to actually personally throw a shovel full of dirt on is this idea or concept that you can’t eat past 6:00 PM, or you’re going to get fat. You’re going to turn into a big fat pumpkin because you eat after a certain period of time in the day; you’re cut off at night. It’s garbage. Guys, remember your body will utilize those calories if you’re within your caloric maintenance level. If we still have 600-1000 calories, we don’t have to get into the nuances of calorie counting.
The idea is, if we’re still below our caloric maintenance levels, whether or not we eat those calories after 6:00 PM, or even 8:00 PM, or as I can even vouch for myself, I’ve been eating dinner almost every single night at 10:30 for the last three months. It has had no impact on my body fat levels. If anything, I feel I’m leaner in the last few months than I have been at any point in my life. It doesn’t all of a sudden trigger just because the clock says that it’s after a certain point that you’re going to start putting on body fat. Your body is still utilizing those calories regardless of what time in the day you eat them. I will give you one big caveat, though when it comes to your delivery and your timing of your meals.
From a blood sugar stability standpoint – I made this point very clear on this channel multiple times – your blood sugar stability is paramount as a guy who trains athletes, when it comes to optimizing performance. You don’t want to be in a low blood sugar state when you’re trying to drive and illicit great performances from athletes. I think the same thing should apply to us as human beings. If you want to optimize your function, your level of focus throughout the day, supplying your brain with the fuels it prefers at a regular interval by keeping your blood sugar stable is done by providing yourself with more frequent meals. It has nothing to do with your ability to either store fat, or burn fat because you’re eating later in the day. So let’s quickly, please, throw one more shovel of dirt on that one and bury that forever.