Everything I Wish I Knew About Dieting 10 Years Ago (Avoid These Nutrition Mistakes)

Summary

In this video, the speaker revisits their bodybuilding diet from 10 years ago, analyzing it with the benefit of their current knowledge. They reflect on the excessive protein, low fats, rigid meal timing, and flawed ideas like fasted cardio and tilapia as a 'special' food. While acknowledging some positive aspects like the inclusion of vegetables and sufficient protein, the speaker rates the diet 4/10, recommending more flexibility, balanced fats, carbs for fueling workouts, and greater food variety. The video serves as both a critique of past choices and a valuable lesson in evolving nutrition strategies for bodybuilding.

Takeaways

• 😀 The creator revisits their bodybuilding diet from 10 years ago, comparing their physique from then to their current shape.
• 😀 The diet was highly rigid, with set meals at specific times, and lacked flexibility in food choices, which the creator now believes makes a diet more sustainable.
• 😀 The protein intake was excessively high (265g per day), which the creator deems overkill. A more moderate protein intake would have been sufficient.
• 😀 Fats made up only 13% of the diet’s calories, which is considered too low. A minimum of 15-20% fat intake is recommended for better health and muscle retention.
• 😀 The diet's carb intake was deemed insufficient, especially before workouts, which could have affected energy levels and performance.
• 😀 The creator debunks the myth of fasted cardio being more effective for fat loss, citing research that shows timing doesn’t significantly impact fat burning.
• 😀 Flexibility in the diet would improve enjoyment and prevent nutrient deficiencies, with the option to swap different foods in and out.
• 😀 The diet lacked fruit, which the creator attributes to a misunderstanding about sugar being stored as fat. They now believe fruit is an essential part of a balanced diet.
• 😀 Pre-workout meals lacked carbs, which are important for fueling workouts. The creator suggests adding carbs to improve workout performance.
• 😀 The post-workout meal was one of the few aspects the creator liked, but they suggest replacing tilapia with a more flavorful fish like salmon for better fat content.
• 😀 Overall, the creator rates the diet 4/10, acknowledging its positives (like high vegetable intake and sufficient protein) but criticizing its rigidity, low fat intake, and suboptimal pre-workout nutrition.

Q & A

Why does the speaker consider the protein intake in the old diet to be excessive?

The speaker considers 265 grams of protein excessive because it is higher than necessary for muscle growth or fat loss. They suggest that while protein is crucial, such a high intake is overkill and could be reduced for a more balanced approach.

What is the speaker's concern regarding the fat intake in the old diet?

The speaker is concerned that only 13% of calories are coming from fats, which is too low. They emphasize that adequate fat intake is important for testosterone production and overall health, and recommend at least 15-20% of total calories from fats.

How does the speaker feel about the carbohydrate levels in the diet?

While the speaker acknowledges that the carbohydrate levels could be higher, they note that getting shredded often requires lower carbs. However, they emphasize the importance of maintaining calories high enough to preserve muscle mass while still losing fat.

What is the speaker's main critique of the old diet's structure?

The speaker's main critique is the lack of flexibility in the diet. The meal plan was rigid, with set foods and times, and they believe adding flexibility would make the diet more sustainable and enjoyable while helping avoid nutrient deficiencies.

What does the speaker suggest about fasted cardio?

The speaker dismisses fasted cardio as unnecessary for fat loss, as research shows it doesn't lead to greater fat loss than cardio done at other times of day. They suggest cardio should be done when it fits one's schedule and energy levels.

What would the speaker change about the pre-workout meal?

The speaker critiques the pre-workout meal for lacking carbs, which are essential for fueling training. They recommend adding carbs to this meal to better support energy levels and performance during workouts.

How does the speaker view the use of whey protein in the old diet?

The speaker considers the use of whey protein in the old diet to be redundant, especially post-workout. They note that the amino acids from the pre-workout meal would still be in the bloodstream during the post-workout meal, making another protein shake unnecessary.

What changes does the speaker suggest for the post-workout meal?

The speaker suggests replacing tilapia with a more enjoyable fish like salmon, which provides healthy fats. They also recommend adding more variety to the vegetables, such as peppers and mushrooms, to make the meal more nutritious and appetizing.

What is the speaker's opinion on eating carbs before bed?

The speaker debunks the myth that eating carbs before bed leads to fat gain, stating there is no reason not to have carbs before sleeping. They personally find it helps with sleep and would add carbs to the pre-bed meal.

How does the speaker rate the overall diet, and what are the key reasons for the score?

The speaker rates the diet a 4/10. They give credit for including vegetables, sufficient protein, and maintaining some carbs, but deduct points for the lack of flexibility, too-low fat intake, inadequate pre-workout nutrition, and rigid meal timing. They also recommend more variety and nutrient balance.