You've probably been told this before: "Weight training is 70% on the plate, 30% in the gym." And honestly, we're not going to lie to you, it's not far from the truth. You can train hard, lift heavy, give it your all... if your nutrition doesn't follow suit, your weight training progress risks stagnating... or worse, regressing.

So today, we're going to sort things out together. We're going to look at the most common nutritional mistakes that bodybuilders make, and more importantly, how to avoid them to finally unlock your bodybuilding progress.

1. Not eating enough (or too infrequently)

Let's start strong. Because one of the most common mistakes is not eating enough. Want to build muscle, but you're eating 1,500 calories a day? You can kiss bulking goodbye.

The bottom line: Muscle is matter. And to build matter, you need energy, meaning calories. Your body needs a calorie surplus to build muscle. If you deprive it, it survives, but it doesn't build anything.

Our advice: calculate your calorie needs with an app like MyFitnessPal , and aim for a slight surplus (+200 to 300 kcal/day if you want to build muscle properly). And above all, spread your meals out over the day. 3 meals + 2 snacks is a good start.

2. Neglecting protein

The basics, right? And yet, it's still a very common nutritional mistake. Many people think that a little meat at lunch is enough to cover their needs. Bad news: this is far from the case.

To build muscle, your body needs about 1.6 to 2.2g of protein per kilogram of body weight per day. So if you weigh 70kg, you should aim for between 110 and 150g of protein/day.

And we're not just talking about meat. There are eggs, fish, dairy products, and of course, supplements like Whey Squad Nutrition , which is super convenient for reaching your quota without the hassle.

Our tip: Spread your protein intake throughout the day, every 3 to 4 hours. Your body absorbs it better when the doses are regular.

3. Being afraid of carbohydrates

Yes, carbohydrates are scary. “Sugar is bad,” “Carbohydrates make you fat,” etc. But in reality, it's a nutritional mistake that can ruin your bodybuilding progress.

Carbohydrates are your main source of energy. If you want to train hard, recover, or progress... you need fuel. And that fuel is carbohydrates. The good ones: brown rice, sweet potatoes, oatmeal, quinoa, whole-grain bread...

What we recommend: Consume carbohydrates before your workout (for energy) and after (for recovery). A good oatmeal + whey protein combo in the morning or a rice + chicken snack after your workout works wonders.

4. Forgetting about good fats

Another nutritional mistake we've all made: demonizing fats. Yet, they're essential, especially for your hormonal system. Of course, we're not talking about French fries or donuts, but good fats: those found in avocados, eggs, nuts, vegetable oils, and omega-3s.

Omega-3s, for example, are excellent for recovery, joint health, and even muscle gain. Aim for about 0.8 to 1g of fat per kilogram of body weight per day.

5. Supplementing too much (or doing it wrong)

Supplements are great. But they should support, not replace, a solid diet. Taking 5 shakes a day thinking you'll make up for a missed meal is a classic mistake.

What we recommend:

• Whey isolate (like ours from Squad Nutrition) after training to maximize protein synthesis.
• Creapure® creatine , 3 to 5 g per day, every day. It's proven to boost performance and recovery.
• BCAAs , if you train on an empty stomach or if your meals are spaced out.

But keep in mind that without a solid diet, supplements won't get you anywhere.

I stock up on supplements

6. Poorly managing recovery and hydration

We don't talk about it enough, but recovery is an integral part of nutrition. And here too, mistakes are common. Drinking too little, not eating after training, skipping sleep... and hey presto, you're slowing down your bodybuilding progress.

Drink at least 2.5 liters of water per day. And after each workout, remember to refuel your body: a source of protein + a source of carbohydrates. And sleep. Sleep is the best time to synthesize protein and build muscle.

7. Not adapting your nutrition to your goals

This is a common nutritional mistake: eating "healthy" but not adapting your intake to your goal. Want to lose weight? Then your meal plan should create a slight calorie deficit. Want to gain muscle? It's the opposite.

You can eat chicken and broccoli all day, but if you don't meet your energy needs, you won't get very far.

Our tip: Adjust your plan every month. Weigh yourself, take measurements, take photos. And adjust accordingly.

To conclude…

We've all been there. We've all made at least one nutritional mistake while thinking we were doing the right thing. But the truth is, progress in bodybuilding depends on a number of factors, and nutrition is clearly a central pillar.

So, we're offering you a deal: starting today, we're stopping the mistakes, laying a solid foundation, and building together. And if you need a helping hand, we're here: the Squad Nutrition range is designed to help you progress with healthy, effective, and transparent products.

Got a question? Want help choosing your whey protein, creatine, or meal plan? Drop us a line—that's what we're here for.