By the way some guys train and eat, you’d swear they were trying to lose muscle, not build it. But, hey, maybe that’s what they want—and if you want to join them, you’re more than welcome to. So if you’re looking to lose some size—if you’re already so jacked that your biceps are tearing your sleeves, and your dream is to look skinny and weak—you can do what they do. Or maybe you’re doing it already and don’t even realize it.
The only way to find out for sure is by checking out our list of the 10 worst workout mistakes—things you do that sabotage your progress and cost you muscle. Recognize a mistake as part of your daily routine? We also came up with some quick and easy fixes you can use to correct these problems and net truly awesome gains.
Yes, extra calories can mean extra belly fat, but if you’re lifting consistently and correctly, most of what you’re taking in should be converted to muscle. The truth is your muscles will never grow without a surplus of calories. For a lean guy looking to put on muscle mass, 2,000 calories a day won’t cut it. In fact, this kind of restricted diet is actually the ideal recipe for losing muscle tis- sue and sparing fat, as it causes the body to shift into starvation mode and shed calorie-consuming muscle. It also makes you store fat for emergency energy. And the less protein you eat, the less of a chance you give your muscles to recover after a workout.