Straight Facts: The Top 10 Biggest Nutrition Mistakes In Bodybuilding & Fitness

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Jerry Brainum breaks down the straight facts for the top 10 most common nutrition mistakes in bodybuilding, fitness, and strength sports.
Last week, Jerry Brainum did an entire Straight Facts episode breaking down the biggest training mistakes that individuals usually make in bodybuilding. This week, Brainum is following up on this topic but focusing on the nutrition side of bodybuilding. What are the biggest nutrition mistakes in bodybuilding and fitness? Jerry Brainum breaks it down - let's jump into it.
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[@ChuckNorris-lf6vo]

1. Not eating enough protein. Protein is essential for muscle growth and repair. Most bodybuilders and fitness enthusiasts need to consume 1-1.5 grams of protein per pound of body weight each day. 2. Not eating enough carbohydrates. Carbohydrates are the body's preferred source of energy. Bodybuilders and fitness enthusiasts who are trying to lose weight may need to reduce their carbohydrate intake, but they should still make sure to get enough carbohydrates to fuel their workouts. 3. Not eating enough vegetables and fruits. Vegetables and fruits are packed with vitamins, minerals, and antioxidants. Bodybuilders and fitness enthusiasts should make sure to include plenty of vegetables and fruits in their diets. 4. Eating too much processed food. Processed food is often high in unhealthy fats, sugar, and sodium. Bodybuilders and fitness enthusiasts should avoid processed food as much as possible. 5. Drinking too much alcohol. Alcohol can dehydrate the body and lead to weight gain. Bodybuilders and fitness enthusiasts should limit their alcohol intake. 6. Skipping breakfast. Skipping breakfast can lead to overeating later in the day. Bodybuilders and fitness enthusiasts should make sure to eat breakfast every day. 7. Not tracking their calories. Tracking calories can help bodybuilders and fitness enthusiasts to make sure that they are eating the right amount of food to reach their goals. 8. Not being patient. It takes time to build muscle and lose fat. Bodybuilders and fitness enthusiasts should be patient and not expect to see results overnight. 9. Not listening to their bodies. Bodybuilders and fitness enthusiasts should listen to their bodies and eat when they are hungry and stop when they are full. 10. Giving up. Bodybuilding and fitness is a journey, not a destination. Bodybuilders and fitness enthusiasts should not give up on their goals, even if they experience setbacks along the way. The host also discusses some additional tips for avoiding these nutrition mistakes, such as: - Planning your meals in advance. This can help you to make sure that you are eating the right foods and the right amount of food. - Cooking at home more often. This can help you to control the ingredients in your food and avoid processed food. - Reading food labels carefully. This can help you to make informed choices about the foods that you eat. - Making small changes to your diet over time. This can be more sustainable than making drastic changes all at once. - Finding a support system. Having people to support you can help you to stay on track with your goals.

[@siddiquenadir44]

Thanks.

[@JesusOnlySavesEternally]

I just love this dude. He’s the single best brain of bodybuilding on you tube

[@Himothy704]

Facts

[@Azag514]

Brain is in name

[@georgepiddington6563]

Years of experience and Knowledge unlike many so called experts on KZbin

[@peternagy-im4be]

Best to ignore all the KZbin jokers. All on steroids anyhow. Gotta do your own thing.

[@jerryalbin2589]

Wish I could’ve heard all this when I was competing in 80s . These videos are better than any Ted-talks I’ve ever seen! Keep bringing it Jerry!!

[@richardwebster1300]

Great info Jerry. I appreciate your wisdom and love your old body building stories/training regimes of past practitioners of the iron game. I'm 80 years old now still working out with light weights;every time I listen to you I still learn. Thanks again.

[@ruimarques1979]

Jerry is back... Awesome 💪

[@theartoftheknot]

Absolutely fascinating! Thank you for the post!

[@doughamilton1756]

Always a good source of real information, GREAT stuff 👍

[@222wheelsdown]

This was great commentary! Insightful and actually had me cracking up at some parts 🤣 Thank you for sharing your wisdom

[@TH-il8mn]

Great content, Jerry. Thank you, as always, for sharing so many years of experience and research. Much respect to you.

[@josephbuccoleri3814]

Yeah I love this guy !! Super intelligent… you look incredible by the way

[@TH-il8mn]

@@josephbuccoleri3814 thank you. Listening to Jerry and the science based guys in the fitness space keep me on the straight and narrow.

[@Justin.Martyr]

*Don't Cut OFF your Face!!!! Face is OK!!!!*

[@elibatman8474]

Thank you for sharing your knowledge jerry

[@19floyed]

Broccoli is terrible for your digestion, it's one of the biggest reason alot of bodybuilder have digestive issues now, we eat a lot of food bad for the digestion

[@thomashugus5686]

Just discovered this channel! Info is spot on! I’ve been a victim of the low fat craze of the 70’s and 80’s! Not good. Also keto for 2 years lost muscle and hard to get the essential micros and electrolytes! I have a tendency toward OCD

[@universeusa]

Awesome 👏 video! Thanks 🙏

[@paulgraf4140]

Tremendous video!👍Thanks!👍

[@algorerhythm9450]

Great stuff. I found better results also with at least 4cups or more of vegetables daily. I usually take my fruits in a smoothie post workout. But your absolutely correct on everything you’ve said. You verified so many things I found early in my late start into bodybuilding. Thanks again.

[@mikevaldez7684]

"Anyone can anoint themselves an expert." Lol So true

[@alexandercopeland468]

Keep dropping 🔥. Very informative!

[@TheSpritz0]

JERRY is the BEST for nutrition/training advice!!!!

[@leebooker6138]

Great information. Thanks.

[@hotwheel6663]

Great advice as always

[@BigCheech-wy9os]

This guy is the Best on KZbin. Thank you for all the information.

[@xXUrObOrOSXx]

Outstanding video

[@mosthighguitarguy]

Just discovered Jerry’s channel this weekend and it is a Godsend! Great intel and he tells it in an easy to understand manner!!! Awesome!

[@patrickwendling6759]

THANK YOU FOR ALL YOUR KNOWLEDGE

[@stevemitchell7981]

Your videos are great.

[@fender1000100]

This man is amazing. I heard his name in years gone by. But its so good to hear his wealth of knowledge..

[@reinhardkruger2536]

Jerry is very knowledgeable and gives good advice. The majority of KZbin nutritional bodybuilding advice is Garbage.

[@lamaralvarez7385]

Very informative videos

[@alwayslatesorry5202]

Great info I remember Jerry from Venice Golds.

[@SPDATA1]

I know almost everything he is talking about. It's GREAT INFORMATION, though. Thank you for bringing those things up to the table.

[@jorgeizamora776]

awesome video

[@alimoda]

Jerry is super knowledgeable. Amazing!

[@johngouldsbrough1418]

this is jerry at his best great content

[@sanjivinsmoke6703]

This encourages me to workout more. In the same manner, the Jon Andersen Channel inspires me to be a beast in bodybuilding.

[@nighteyeson]

Jerry...I found you addressed my question about diabetes type 2 in your Aug. 30, 2016 video...Thanks so much !!

[@cleverhayena7652]

Jerry is amazing 👏

[@lukerodick6649]

Love you Jerry, a great guy very funny and a bodybuilding genius and guru, thanks for these great videos my friend, I trust everything you say

[@glennmoyers4956]

Wow - probably the best info on diet I've heard from anyone. Thank you Jerry!

[@edithharmer1326]

Educational , Great Tutorial! Knowledge is power, prevent stupidity and lies, Thank you for your amazing knowledge and talent! Greetings from Singapore 🌹🌹🌹 Edith, a happy Subscriber

[@Gutirinthians1]

Thanks a lot, I'm in my first month back on the grind, 20% body fat currently, eating more or less 1700 calories a day, doing cardio every other day

[@mikestobbs4105]

Update?

[@alienautopsy9326]

Jerry’s the man. No bs real intel

[@kenzhukov3853]

Brilliant

[@andremcqueen81]

Absolute legend 🎉🎉🎉

[@bobbywalker8337]

first of all I want to make this clear,the body doesnt want muscle,why because it is a big energy consumer,your body only wants to keep the lights on

[@rohitkurian3473]

Time-Stamps would be helpful too

[@alv9591]

This man is a national treasure❤

[@kentborges5114]

JERRY REALLY KNOWS ! HE HAS LIVED THROUGH IT ! RESPECT !

[@TheSpritz0]

He used to compete back in the day with Frank Zane, etc... then he became a nutritionist.

[@loganwolv3393]

Also, something i would add is not consuming enough seafood and/or nuts. The most common nutrient deficiencies are magnesium, zinc and like you mentioned omega 3's (EPA & DHA), so seafood and nuts have most of these nutrients.

[@letzcrypto1295]

love it 😅

[@joewozniak711]

Yes great video. Seems like most people don't understand "the intestines are the gate to the world for your body" ❤

[@joshashmore6341]

This is great info definitely when he got to the fear of fat! Eat good fatty meat(grassfedribeyes!!) along with fish .lobster,oysters salmon.some veg. And local Maine blueberries,raspberries w/real oats for later prebedtime meal sometimes. great advice on the keto definitely go less on the carbs!!

[@AdamScottfit]

Great video. Yeah, it's unbelievable the extreme calorie deficits people put themselves in when cutting. Most of the time, a gradual 20%-30% deficit is more than enough.

[@AdamScottfit]

@@Dave-space yeah for sure, completely agree with you!

[@ViktorM1]

@@AdamScottfit Yeah i would say 10 to max 20-25 % deficit. Good yt chanel btw, to bad more people aren't watching your content

[@AdamScottfit]

@@ViktorM1 appriciate that man 🙌

[@DexterHaven]

Yeah, like that broad who tried to live on rainwater, kiwi, and sunshine, or something like that, and wound up in the hospital. And that pornstar who was put in a wheelchair in her 20's from bonehead vanity dieting.

[@AdamScottfit]

@@DexterHaventhe diet extremes out there are unbelievable!

[@kaizersoze2606]

Great channel i almost thought about a keto diet today but realized I’m eating just fine why do I feel the need to constantly change my eating well I know why now, I’m fact I’ve always known by just looking amd laying attention to my body but I still look elsewhere ????

[@DieselGlori]

I love Jerry

[@nobo1682]

wow, improved by diet plan instantly but will have to test it

[@bmann78]

Have done every type of plan, from Jerry and others with little to no change. But a modified carnivore/keto plan I've dropped weight while being able to maintain muscle. Jerry no doubt very smart, but people are different and complex.

[@Beats-By-Anthony]

22:30 min ... I love the way how Jerry can imitate other people! 😂

[@DexterHaven]

Yeah, that's his 'Iron Jay' muscle-head character, drawn in a tank top and holding a gallon jug of water.

[@evolvingdancemusicone]

Thank you Jerry Brainum - my workouts are better and thank you for your knowledge

[@samconway5288]

What is your take on DHEA?

[@hardcore8uk]

Have been watching Jerry for a few years now and always find the information from the original O.B. ( Oldskool Bodybuilder ) excellent without any BS , keep it coming Jerry, thank you once again !!!!!

[@dandjedi]

I just got back into gym at 39 years old after 15 years away. Rare heart disease cardiac sarcoidosis and defibrillator pacemaker so I’m finally in remission and able to do it again. 5th week back. The resources are incredible now. I’m eating at a slight caloric deficit and trying to lose body fat slowly while gaining muscle. I recently lost 70 pounds after weaning off prednisone from diet alone and when I got to 135 pounds I realize I was skinny fat with no muscle. Making big changes and relentless in sticking to them. Logging all workouts for progressive overload and tracking diet at least for calories and protein. I feel like I’m set right more than I ever was in past where I just got strong and pigged out.

[@peternagy-im4be]

@@dandjedi i find skinny fat a nightmare to get out of. Obviously you need to be doing heavy resistance training with weights but getting rid of belly fat at the same time is damn near impossible.

[@garysnow1475]

Laird Hamilton puts out a product called SuperFood it's a coffee creamer that has avocado oil, coconut oil, red palm oil and something called amorind. But it's all good fats fats that you need. he's 58 years old and he's still surfing 70 ft waves.

[@reinhardkruger2536]

Building muscle is all about eating lots of good food and all out effort in the gym. You must have both! One without the other is a complete waste of time.

[@Syriamyloveisfreefire]

لا تحرمنا من. 🎊مقاطعك الحلوة 🍯🥰.

[@andrewskratt9552]

i ate a edible and have no idea what jerry is talking about lets go brandon

[@user-zy3nv1jy1m]

FJB

[@larrytate1657]

Lets go Brandon. Gas just near doubled in my state now thanks to Biden. Cut the keystone pipeline on his day one just because Trump created it and it gave cheap gas and oil to citizens along with 80k American jobs. What a screw up. FJB.

[@Scott-xb7ov]

Big Lenny says he drinks 5-6 gallons of water per day - seems excessive. Thoughts?

[@parasmisri]

👍👌 content

[@Hedgeflexlfz]

You don't lose fat be removing carbs, it's all calories. You can lose fat eating anything

[@user-zy3nv1jy1m]

Fat has more than twice the calories per gram than carbs, Calories in calories out, carbs for the win.

[@Hedgeflexlfz]

@@user-zy3nv1jy1m Yea exactly, and carbs are used as muscle glycogen. Fat is important for hormones but nothing besides that

[@Smc-gm2nx]

@@Hedgeflexlfz so if your taking gear is it that you don't really need to eat any fats?

[@Justin.Martyr]

*Aero Autophagy* Use THAT for your Loser Name!!!*

[@angelusavila3832]

Where can I get lemon mertle ,sir?

[@theoneguy13]

How much sulforaphate would you recommend one gets a day?

[@r.c.9163]

Mr. Brainum, i lift 4 to 5 days a week. I was @ 263lbs in Nov. of 2021 and would regularly bench 315lbs, by March of 2022 i dropped down to 237lbs & can barely bench 315lbs & struggle with any kind of weight I was able to when I was heavier. My question is : Is losing strength the same as losing muscle? ( I lost weight by doing more cardio & changing my calorie intake.)

[@TheGareth77]

Depends if you mean lean tissue or tissue plus glycogen and water. Size and weight= strength

[@bri-manhunter2654]

Completely normal being that you have cut a lot of weight and eating in a deficit.

[@ProcSteady]

Mass moves mass so yes, generally the lighter you are, the less you will be able to lift. Not always the case though

[@everready800]

Jerry ain't going to be replying!

[@drunvert]

You probably did lose muscle on the diet. Don't worry about your ego lifting #s. With your new weight, work back up.

[@bigmikeclark2763]

Old dude knows his shit,, I like this, would like to see more,,,and doesn't protein from meats feed bad bacteria in gut,, so you wanna try to get it from different sources,,, gut health is the most important thing

[@supremeenlightenedtramp1080]

ive only ever listened to Gerry and john meadows .

[@JesusOnlySavesEternally]

It’s an average for use as an example. You have to use something as a baseline when your asking about these things. “Beware of all generalizations. Including this one”

[@ChinkRoy]

11:50

[@nighteyeson]

What about type 2 diabetics who must limit carbs ? I watched you on Ric Drasin channel...I miss Ric.

[@ClickClack_Bam]

They call it "rabbit starvation" when you eat only rabbit. Rabbit doesn't have enough fat to sustain humans. You die from protein poisoning when eating only rabbit & no other fat sources. People in the past have actually died thinking they were eating meat so they had enough fat with that.

[@oussefel3220]

If meat is the only protein source i use , and i lift , How much meat (kg )should i consume per day if i weight 160 pounds ?

[@befree9579]

If you aim for 1g per pound bodyweight that means you need 160g protein. 100g of raw meat is 20g protein. So you need 800g of meat a day. Which is 0.8kg. Do remember milk, eggs have protein so you gotta play with the numbers.

[@oussefel3220]

thank you , but you see , people talk about 200 grams OF PROTIEN per day and more .. so without a protein shake , to get the 200 grams you must cosume 1 kg of meat !! or maybe 500 grams of meat and 10 eggs !! and to be honest that doesnt fell right , we are not supposed to eat that in one day as humans , i think there is lies behind the daily requirement of protein , its much less than what they say( even if you lift )

[@befree9579]

@@oussefel3220 Bro high protein encouraged only for steroids users. If ur natural and want long healthy life for 100g to 130g max protein a day through eggs, milk, yoghurt and 1 to 2 meats a day. That's sufficient for ur liver and building some muscle plus keeping u full. Stay away from high protein non sense. it's to make people buy protein powders so companies get customers. Stick with 40-50% carbs, 30-35% fats, 20-25% protein.

[@guilers]

@@oussefel3220 eat 1/3 of your protein intake from protein powder and another 1/3 from fish which is also easier to digest and lest stressful on your kidneys and the final 1/3 from meat like beef chicken pork turkey

[@DexterHaven]

To all those keyboard-warrior skeptics who say you don't look like a bodybuilder any more than Woody Allen does, please explain when you competed and in what events, to gain some street cred in bodybuilding, as a former practitioner.

[@albardo08]

I competed in the late 60s and early 70s and won a number of teenage titles and a few others. Anyone can google my name and the bodybuilding photos will show up. And I have a feeling that even at my age, I still look far better than the trolls who make those comments. I say this because no one with a great physique would make such comments, only failures who never came close to having a great physique.

[@DexterHaven]

@@albardo08 OK. I'll check it out. As to the part about you looking better than critics now, that sounds grandiose, insulting, and bitter. Not good form for a KZbin host who looks like Woody Allen. --Ohhhh! I'll challenge you to a posedown anyday, Groucho. hehe

[@mikevaldez7684]

@@albardo08 Tell'em Jerry... they're al a bunch of cowards--- I love your story about when you went off on Zane when you were dieting & in the gym when he came off like a jerk, it was great, lol

[@quantumpotential7639]

You're a legend in your own mind. But if you don't believe it, I guess no one else will. So be the legend, in your mind, your own mind, and become legendary. Is that it?

[@DexterHaven]

@@quantumpotential7639 Next time try to makes sense and lose the pretentious, nebulous word-play and BS.

[@rockwellmediadundee]

Ranulph Fiennes is the explorer who ended up having a heart attack from too high a fat diet

[@bri-manhunter2654]

Finally, an expert that talks about how your body will turn on the starvation mode. People like Coach Greg act like this doesn’t exist.

[@ab3585]

I once tried losing weight with fruit smoothies and it did not work

[@bp7178]

The Basal Metabolic Rate figures in the beginning of the video are very low, granted he said he was just guessing. A 35 y/o 6'-3" man at 205lbs would be 1950 cal. Even a 35 y/o 5'-4" 115lbs woman is 1202 cal. This is a base metabolic rate from the Mifflin-St Jeor equation.

[@mikevaldez7684]

Whatever dude, why split hairs? That's in the ball park of what he quoted you fool

[@bobbywalker8337]

I want to make this perfectly clear to people right now,the body isnt concerned about movement only about survival

[@gaurdianrayrhama1583]

If u don't move u get a sickness...now yur body is concerned about survival

[@kaizersoze2606]

It’s myo myo myostatin!!!!!!!’ Gotta get myo….statin words of Mr Blechman

[@DexterHaven]

If I saw you in a diner, I'd order an 'EGG-WHITE OMELET', just to see your reaction. Then change it to scrambled eggs.

[@Justin.Martyr]

*EAT EGGS & Never SHIT Again!!!*

[@spaceforcecommander2053]

Carbohydrates and protien together. Are more anabolic then the workout itself Go listen to Andy Gelpin the premier scientist on muscle growth. This guy is good but he is only a lifter

[@dankleffmann2473]

♥️♥️♥️♥️♥️♥️♥️♥️♥️

[@R_Thomp]

1 gram of protein per pound 1 serving of my Avent protein = 25g If I weigh 225 pounds I would have to have 9 shakes a day. In all honesty that sounds like a bit much...

[@King.Mark.]

its 1g per pound of lean body mass but if your on a cut after a few weeks in 1 for 1 would be ok, why would you just have shakes lots of nice meat and top it up with the shakes if needed

[@R_Thomp]

@@King.Mark. ty

[@yasirtahirkheli74]

Eventually found the right answers that is "2.2grams of protein " under normal conditions and "3.3 grams of protein" while dieting. Long live Jerry....

[@chihebbouhanaf306]

With all due respect I have to disagree with the old school saying of: you need to lose maximum 3 pounds a week. You haven’t taken I to consideration the persons weight. An overweight person can lose easily 5-6 pounds a week

[@JayKinney]

Jerry have you done any videos on raw honey?

[@user-zy3nv1jy1m]

It's on only fans.

[@robertthompson5501]

Amy bodybuilders on Carnivore diet?🏋

[@timratcliff6590]

check out Dr Chaffee

[@willthomas7666]

Idgaf what anyone says,if your training hard consistently, theres literally zero need to restrict fats,protein,or carbs, for your normal person, all these fad diets nowadays are b.s,you should be getting enough macro micro nutrients,and it all pretty much comes down to calories,and you don't wanto lower your metabolism at all,don't be afraid to eat esp,if ur trying to build muscle,and are not really overweight,

[@bocameron4507]

you cant eat too many calories eating too fast....all your calories should be set for every meal prior to eating

[@bobbywalker8337]

you claim you cant spot reduce but you claim you reduce systematically

[@kaihernandez2185]

Wasn’t that guy known as the great constipatior

[@dumyjobby]

I have a problem that i have a hard time keeping my fat on. I work as a plumber, and i do a lot of movement during the day, and i train 5 days a week but only one group of muscle a day, usually for 34 to 40 minutes a day (5 days a week). I do intermittent fasting and i eat primarely meat ( mostly sheep), , i don't consume normally processed carbohydrates, sugar, processed oils( sunflower ) and ready made processed food. I do almost daily eat fish oil, extra virgin olive oli and coconut oil( sometimes) I have a good phisique and I feel very healthy but i feel like I have to always overeat in order not to loose fat ( i don't have a belly and i can barely see abs but at this weight and fat level i feel the best, when I get to lose fat i don't feel like i have the same energy and especially strength).

[@christopherellis2663]

Vilhjalmur Steffanssen