Page 23 - The Essential Guide to Sports Nutrition and Bodybuilding (Sample)

The Essential Guide to Sports Nutrition and Bodybuilding
The truth is that, if you’re dieting really hard and train every day in the gym, you’ll be lucky to lose 3 pounds of fat in a week. A safe and realistic goal to aim for, however, is 1-2 pounds per week. That may not sound like much, but if you remain consistent and think long term, that equates to:
50-100 pounds fat loss in 1 year!
Muscle growth is even slower (except for newbies, but we’ll discuss that later). You can expect to gain between 0.5-3 pounds per
month depending on your level of experience. Again, if you remain consistent and ‘do the right things’ for long enough, that can potentially lead to:
12-27 pounds muscle gain in 1 year!
In reality, there’ll be periods during your journey when fat loss will be taking place at a slower rate than other times. This is to be expected to some degree (as with muscle growth), and this is why it’s imperative to think long-term.
3. Not Enough Exercise
Diet and exercise go hand in hand like a needle and thread.
As will be discussed later on, without exercise, a diet alone will drastically limit your overall potential when it comes to fat loss and muscle gain.
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