First Wrong lesson in bodybuilding

That seems like a negative title rite? 

Yeah it is a negative title and almost every bodybuilder gets a wrong lesson when he begins bodybuilding.

When I first wanted to take up bodybuilding, here is what a gym trainer advised me..

"Murali when you want to compete, you need to reduce fat" So do not consume fat at all. Eat only egg whites and vegetables 5 times a day.

I did it religiously, and to my irony I only lost body-weight and not body-fat(I lost hard earned muscle instead of fat). I got pissed off. I stopped dieting and came back to normal food to see I was looking better!!!

What was wrong? "Me not eating yolk"

The realization came in when I heart an interview of "Charles Glass" where he said he asks his clients to take few yolks a day to save money on vitamins and EFA(Essential fatty acids ) supplements.

Ring-o-bell. After I started incorporating whole eggs in my diet not only did my performance increase but also my joint health increases dramatically.

Enough of my story. Time for facts:

Fat is not an enemy of bodybuilding. You need fat on your diet regularly. All your anabolic hormones float around on fat and if you stop eating fat you are becoming less potent species.

When I ask you to eat whole eggs for its goodness let’s not consume 30 whole eggs and suffer the consequences of too much calories. For me when I plan my diet I plan on macro-nutrient ratios.

For example my typical pre-contest breakfast would contain  50g carbs, 50g protein and 20g fat. If i consume 50g of protein from whole egg, I would screw up my macros. So here is how my breakfast menu look like - 70g oats, 8 egg whites, 3 whole eggs, 5 almonds

If you see I not only consume yolks but also some nuts in the breakfast to get varied range of essential fats.

Fat is not only high concentration of calories but is also required for varies functions of our body.

So if you have learnt the wrong lesson, then rectify it. Incorporate 10-30% of your calories from good sources of fat based on what suits you.