For those of you who aren’t familiar with the term “bro”, it has to do with that false common sense regarding the gym theme. It’s related to those things that people say all the time, in and out of the gym, about training and dieting. Many of these things people say aren’t at all proven by science, and that is precisely why there are so many myths in this industry.

What is a “Bro Diet”?

Normally, it’s a diet that is launched through some slightly sensationalist channels, being a diet that includes small meals, to be had 6-8 times per day, with sky-high levels of protein, with many unprocessed carbohydrates and very low levels of essential fats. They are normally accompanied by a ton of supplementation.

Many times (!!), this type of diet doesn’t offer much flexibility unless there’s a cheat day…

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What can we eat (in most cases)?

• Chicken Breast
• Steak (and other kinds of “red meat”)
• Fish
• Protein Supplements
• Oatmeal and other whole grain cereals
• Brown Rice
• Sweet Potato
• Whole Grain Bread
• Any Vegetable
• Most Fruits
• Simple sources of carbs (usually post-workout)

Meal examples:

• Meal 1 – Oatmeal with raisins, egg whites on the side.
• Meal 2- Whole Grain Bread sandwich with a can of tuna, some light mayo and an apple.
• Meal 3 – Grilled Chicken Breast with brown rice and green beans/broccoli.
• Meal 4 – Protein Bar and a handful of almonds.
• Meal 5 (post workout) – Protein shake with some sort of fast absorption carbs.
• Meal 6 – Steak, sweet potato, asparagus and cauliflower.
• Meal 7 – Casein Shake and a Tbsp. of Peanut Butter.

Normally they have a cheat day once a week, where they can eat whatever they want until they roll over.

Let’s analyze the pros and cons …

Pros:

1. For the most part, especially beginners, this type of diet offers enough food to build muscle mass, which is understandable, since it’s the diet most 110kg bodybuilders follow…
2. These diets are composed primarily of food rich in nutrients, vitamins, minerals and fiber, things that many other diets neglect.

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Cons:

1. The easiest thing to do is look at the myths that this sort of diet has created, like not eating carbs after 6pm, eating primarily food with a low glycemic index throughout the day and binging on high glycemic carbs after the workout to create a greater insulin “spike”.
2. The food choices in themselves are relatively boring and their effect isn’t 100% proven, like the debate of sweet potato vs. normal potato, etc.
3. Due to a lack of diversity, this diet can lead to deficiencies in certain nutrients and also a diet crash.
4. Very few people can withstand this type of diet for an extended period of time, which is why they include cheat days. These can lead to a habit and end up destroying your progress.

With that being said…

Here is where the superiority of flexible dieting is revealed, since it allows a customization to each person’s needs. By having control/goals regarding macro nutrients, we are able to understand what our body requires to achieve a certain result or goal. It’s like preparing a formula 1 racing car for a specific race. Each person is an independent and unique body, so it makes perfect sense that their diet should be so as well.

Have the best of both world with no diabolical sacrifices.