The term “drying” is quite common in the vocabulary of professional bodybuilding/fitness athletes. The essence of this process is to burn the subcutaneous fat layer while maintaining muscle mass, which allows you to achieve a pronounced muscle relief. That is, the purpose of drying is to “drawing” the muscle relief, therefore it was developed for bodybuilders to burn fat special system nutrition and training.
As a rule, this stage of preparation is carried out after gaining muscle mass, the process of which is accompanied by a set subcutaneous fat. The main principle of bodybuilder nutrition when losing fat is to reduce the content glycogen in muscle tissue and translation metabolism to burn fat, which is achieved by switching to a special diet and a certain lifestyle (breaks between meals, rest, duration of sleep). At the same time, the diet for drying varies depending on gender and is selected individually.
It should be noted right away that “cutting” nutrition is not an analogue of weight loss diets, since many people who want to dry out the body mean by this process weight loss. This is a completely different program for working on your body, although it is accompanied by weight loss. The main difference is that weight loss diets are aimed at reducing body volume by reducing muscle mass and fatty tissue, and when cutting, at reducing the subcutaneous fat layer, while it is necessary to preserve lean muscle mass.
It is due to this that its drawing is achieved. Accordingly, it is necessary to proceed to drying the body only after solving the problem excess weight. Also, an important condition for cutting is the presence of already built up muscle mass, since the main task of drying is to outline the already pumped up muscles, removing subcutaneous fat. Otherwise (if you have insufficient muscle mass), drying out your body can lead to exhaustion/exhaustion, and instead of a beautiful, sculpted body, you will get flabby muscles and saggy skin.
One of the indicators of the need to dry the body is the fat content in the body. There are various methods for determining fat content, they are not complicated, and they are described on various web resources. It is difficult to talk about exact generalized figures for the norm of fat content in the body, since this indicator is quite individual, but there is a certain range, which is accepted as the norm:
- Men: age 30 years – 13-18%, 30-50 years – 14-20%, 50 years and older – 16-22%.
- Women: age up to 30 years – 15-20%, 30-50 years – 19-25%, 50 years and older 20-27%.
It is important to know to what level you need to reduce fat content. A guide for men can be:
- 3-7% – super-athletic figure (for bodybuilders);
- 10-12% – normal athletic figure;
- 15-18% – athletic fit.
For women:
- 13-15% – slender “model” figure;
- 16-22% – “standard” slim figure.
On average, unless you are a professional athlete, body fat should not be below 13-15% for women and 5-9% for men, otherwise violations may occur various functions. This is especially important for women in whom fat deficiency can lead to disorders menstrual cycle and changes in hormonal levels.
The diet for drying the body is based on:
- daily calorie deficit (the ratio of energy intake and energy expenditure, including basal metabolic rate + physical activity);
- maintaining a high metabolic rate.
There are various nutritional systems for drying the body. For persons who are not professional athletes the best option is a method of stepwise (gradual) reduction in calorie intake. The recommended calorie deficit is 10-20% of the daily intake, which should be achieved by excluding easily digestible carbohydrates (high-nutrient foods) from the diet. glycemic index ) and in to a lesser extent fat With a constant deficiency of carbohydrates in the diet, the body begins to gradually switch to burning subcutaneous fat.
The rate of reduction in caloric intake also depends on the specified rate of fat burning. Normally, body weight loss should not exceed 1 kg/week. Otherwise, there is a risk of turning on the body’s self-defense mechanism, in which fat will begin to be deposited. Therefore, the drying process must occur under constant monitoring of fat levels and body weight. It is important not to strive for sharp restriction caloric intake, and carry out the process of reduction smoothly, since it is proper nutrition during drying - a smooth reduction in caloric intake that contributes to greater loss of fat and, in a much smaller proportion, muscle mass.
The overall ratio of dietary nutrients in the diet should be approximately 50-60% protein, 10-20% fat and 30-40% carbohydrates. As for the quantitative content of carbohydrates in the diet, this indicator is determined individually depending on the athlete’s body weight and physical level. activity. Their amount can vary between 120-200 g/day, but they should be reduced gradually to a level of 1.5 g/1 kg of body weight.
Fats should be present in the diet to a minimum, but not less than 40 g/day. The approximate fat content in the diet can be determined by multiplying 0.5 g by body weight. Preference is given to high-quality vegetable fats; solid animal fats are excluded. Controlling carbohydrate intake is especially important when cutting, because if during any period of drying your body weight stops decreasing, you should reduce the amount of carbohydrates in your diet.
When drying and working on relief, the diet should prevail natural products and low-fat foods. The carbohydrate component is represented by complex carbohydrates (rye flour pasta, buckwheat, Brown rice, non-starchy vegetables, sour fruits) that will provide the body with energy.
It is recommended to consume complex carbohydrates in the first half of the day. One of the common mistakes of non-professional athletes is the formation of a diet with the complete exclusion of fats and carbohydrates, which in principle is unacceptable and even dangerous to health due to the high risk of developing ketoacidosis , as well as increased stress on the kidneys due to the consumption of proteins in large quantities.
The protein component is represented by complete animal proteins - lean meat (beef, chicken fillet, turkey, rabbit meat), fish, seafood, eggs, dairy/fermented milk products with a low fat content (yogurt, milk, cottage cheese, kefir). The protein content in the diet can range from 1.5 to 3.0 g/kg body weight.
Maintaining a high metabolic rate is achieved through frequent fractional meals(5-7 times a day). And the higher the metabolism, the faster the loss of subcutaneous fat occurs. Also helps increase metabolism hot peppers, green tea and water.
To enhance metabolism and remove waste and toxins from the body, it is important to drink enough water (3-4 liters/day), including during/after training. During drying, harmful products are removed from the diet - ketchups, mayonnaise, smoked meats, fatty meat and fish, fast food products (crackers, chips), canned food, carbonated drinks, pickles, marinades, sugar, preserves, jams, candies, ice cream, honey, sweet fruits (bananas, grapes, persimmons, pears, peaches, apricots), pastries, cakes, dough products, dried fruits, starchy vegetables (potatoes, eggplants, corn) and all alcohol-containing drinks, as they inhibit the fat burning process.
Among the methods of culinary processing of products, boiling, steaming, baking and stewing are recommended, which allow preserving the beneficial properties of the products. Frying is completely excluded, since the use of fat increases the calorie content of the diet. It is preferable to eat greens and vegetables fresh.
For more advanced athletes, the carbohydrate alternation method can be recommended. The essence of the method is to combine days with a diet containing a low carbohydrate component and days with increased content carbohydrates, which alternate in different patterns. An example of a classic alternation: 2 + 1, in which the first 2 days are a diet with a low carbohydrate content, and the 1st day is a diet with a high carbohydrate content.
Or 3+1; 4+2 and so on. The basis of this dietary pattern is to reduce the risk of the body adapting to a decrease in carbohydrates and the energy value of the diet and preventing the activation of a defense mechanism that blocks the fat burning process. At the same time, in the process metabolism muscle proteins may be involved.
On low-carbohydrate days of the cycle, carbohydrate intake is about 1.0 g/kg of weight, and protein - 2.5-3.0 g/kg of weight, while on high-carbohydrate days, the carbohydrate content in the diet increases to 4-6 g/kg weight, but the amount of protein is reduced to 1-1.5 g/kg. Often, at the end of the mini cycle, a day with moderate consumption of carbohydrates (2-3 g) and proteins is practiced - 2-2.5 g / kg of weight. At the same time, despite the fact that the weight loss schedule on a carbohydrate alternation diet is uneven, this drying method is an effective and fairly safe option.
Despite general principles The process of drying the body and the commonality of methods; there are a number of features of drying for men and women. A diet for drying the body for girls is based on the characteristics female body: primarily in women, lower basal metabolism, transfer of excess carbohydrates into body fat occurs much faster, stored fat is consumed more intensively for energy needs, disproportionate distribution of muscles and fat throughout the body, when drying, fat first leaves the face, arms and chest, and last comes from the legs and buttocks.
Accordingly, cutting meals for girls should contain less protein, since muscle mass in women is significantly lower than in men. With certain drying schemes, there is no need to allow strict restrictions/complete exclusion of any food nutrients from the diet. For women, a balanced diet is more important, since there is a risk of imbalance of hormonal levels and the menstrual cycle.
Many girls forget that a diet for relief is indicated only for women who have sufficiently developed muscles and are absolutely healthy. In Group increased risk There are girls with a body weight of less than 52 kg, especially intensively losing weight, girls under 25 years old with a fat reserve of less than 13%.
Therefore, the diet menu for drying the body for girls should include: mandatory omega-3 , olive/ linseed oil for dressing salads, nuts and fish daily (fish oil). No less important problem for women during the drying period - cellulite, which often occurs during sudden weight loss. To prevent this phenomenon, it is recommended to use manual/hardware massage and wraps. For women during the drying period, a carbohydrate alternation diet is more preferable, which allows you to neutralize the negative expectation of feeling hungry.
A cutting diet for men should be aimed primarily at preserving muscle mass and include: proteins approximately 2/3 of the diet, carbohydrates - 1/3, fats - no more than 10%. If you have a congenital high metabolism, you can consume small amounts of sweets in the first half of the day. As a rule, a sports diet for drying the body of men involves enriching the diet with specialized nutritional supplements: protein , amino acids , fat burners, vitamins , glutamine .
Cutting nutrition for men involves split meals - at least 5-6 times a day, in portions of no more than 250 g. At the same time, the nutrition menu should be structured so that breakfast and second breakfast are the most high-calorie. The last meal should be carbohydrate-free, and the penultimate meal should contain a minimum of carbohydrates. Body drying for men usually takes longer, is divided into several stages and takes up to 1.5 months.
As a rule, body drying for professional athletes is carried out under the strict supervision of an experienced trainer, in several stages, using sports nutrition (anabolics, fat burners), which allows them to reduce the content of subcutaneous fat to a minimum, maximally “exposing” the muscle corset at the time of competition (1 -2 times per year). It is impossible to achieve similar results on your own at home without the guidance of a highly qualified trainer.
Accordingly, the diet for drying the body at home may be less strict. It is important to learn how to determine calorie content daily ration nutrition, using tables of caloric content of foods and the level of your energy consumption, which will allow you to slowly reduce the caloric content of your diet and control the amount of carbohydrates consumed. The training plan does not fundamentally change, but its intensity decreases. When drying at home, you need to properly balance your diet so that the body receives the required minimum of carbohydrates and fats, avoiding starvation.
Drying the body at home is often accompanied by some dietary mistakes, the main of which are:
- undereating/overeating;
- complete refusal of salt;
- uneven distribution of food throughout the day (refusal of breakfast, consumption of carbohydrates in the afternoon);
- complete exclusion of carbohydrates/fats from the diet;
- a sharp restriction of caloric intake, which violates the basic principle of consistent reduction in caloric intake;
- insufficient fluid intake.
Also, we should not forget that even at home it is necessary to periodically adjust your diet: if weight is lost too quickly, increase the calorie intake; if weight loss progress is weak, reduce the calorie intake. Whether or not to use special sports nutrition supplements when training at home is up to everyone to decide for themselves ( protein shakes, amino acids, fat burners), but to balance food micronutrients in the diet, it is recommended to use vitamin and mineral supplements (, Multitabs , Complete , Unicap ) and drugs with Omega-3 .
An extremely important point at the stage of drying the body is the correct entry and exit from the diet. It is correct to practice preliminary preparation of the body for drying, including a gradual restriction of high-calorie foods and sweets 1-2 weeks before it begins. Exiting the body drying regime should also be slow, with a gradual return to your usual foods in your diet. It is a gradual return to the usual diet that allows you to maintain the effect of drying the body for a long time.
Authorized Products
The diet for drying the body includes:
- Protein products - lean red meats (beef/veal), rabbit and poultry (chicken, turkey), seafood, low-fat cottage cheese, soy products, fish (cod, hake, pike, perch, flounder, trout, salmon), chicken eggs soft-boiled, low-fat cheese, kefir.
- Fats - fish oil, vegetable oils first spin, walnuts, flax seed.
- Carbohydrates - porridge from whole grain cereals (buckwheat, barley/oatmeal, brown rice), vegetables (olives, carrots, cabbage, tomatoes, garden herbs, zucchini, eggplant, cucumbers, green salad leaves, onions, green beans), unsweetened fruits (in the first half of the day), grain breads.
- Free liquid - green tea, rosehip decoction, mineral water, herbal teas.
Table of permitted products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens |
||||
| eggplant | 1,2 | 0,1 | 4,5 | 24 |
| peas | 6,0 | 0,0 | 9,0 | 60 |
| green peas | 5,0 | 0,2 | 13,8 | 73 |
| zucchini | 0,6 | 0,3 | 4,6 | 24 |
| cabbage | 1,8 | 0,1 | 4,7 | 27 |
| broccoli | 3,0 | 0,4 | 5,2 | 28 |
| carrot | 1,3 | 0,1 | 6,9 | 32 |
| cucumbers | 0,8 | 0,1 | 2,8 | 15 |
| olives | 0,8 | 10,7 | 6,3 | 115 |
| iceberg lettuce | 0,9 | 0,1 | 1,8 | 14 |
| tomatoes | 0,6 | 0,2 | 4,2 | 20 |
| beans | 7,8 | 0,5 | 21,5 | 123 |
| green beans | 2,8 | 0,4 | 8,4 | 47 |
| lentils | 24,0 | 1,5 | 42,7 | 284 |
Nuts and dried fruits |
||||
| nuts | 15,0 | 40,0 | 20,0 | 500 |
| flax seeds | 18,3 | 42,2 | 28,9 | 534 |
Cereals and porridges |
||||
| buckwheat | 4,5 | 2,3 | 25,0 | 132 |
| oatmeal | 3,2 | 4,1 | 14,2 | 102 |
| millet porridge | 4,7 | 1,1 | 26,1 | 135 |
| brown rice | 7,4 | 1,8 | 72,9 | 337 |
Flour and pasta |
||||
| pasta | 10,4 | 1,1 | 69,7 | 337 |
Bakery products |
||||
| whole grain bread | 10,1 | 2,3 | 57,1 | 295 |
Dairy |
||||
| Ryazhenka | 2,8 | 4,0 | 4,2 | 67 |
| natural yogurt 2% | 4,3 | 2,0 | 6,2 | 60 |
Cheeses and cottage cheese |
||||
| cottage cheese | 17,2 | 5,0 | 1,8 | 121 |
| cottage cheese 0.6% (low fat) | 18,0 | 0,6 | 1,8 | 88 |
| curd tofu | 8,1 | 4,2 | 0,6 | 73 |
Meat products |
||||
| boiled beef | 25,8 | 16,8 | 0,0 | 254 |
| veal | 19,7 | 1,2 | 0,0 | 90 |
| rabbit | 21,0 | 8,0 | 0,0 | 156 |
Sausages |
||||
| sausages | 10,1 | 31,6 | 1,9 | 332 |
| sausages | 12,3 | 25,3 | 0,0 | 277 |
Bird |
||||
| chicken breast boiled | 29,8 | 1,8 | 0,5 | 137 |
| turkey | 19,2 | 0,7 | 0,0 | 84 |
Eggs |
||||
| soft-boiled chicken eggs | 12,8 | 11,6 | 0,8 | 159 |
Fish and seafood |
||||
| pink salmon | 20,5 | 6,5 | 0,0 | 142 |
| seafood | 15,5 | 1,0 | 0,1 | 85 |
| herring | 16,3 | 10,7 | - | 161 |
Oils and fats |
||||
| linseed oil | 0,0 | 99,8 | 0,0 | 898 |
| olive oil | 0,0 | 99,8 | 0,0 | 898 |
| sunflower oil | 0,0 | 99,9 | 0,0 | 899 |
Non-alcoholic drinks |
||||
| mineral water | 0,0 | 0,0 | 0,0 | - |
| green tea | 0,0 | 0,0 | 0,0 | - |
Fully or partially limited products
A diet for drying the body excludes:
- Products containing easily digestible carbohydrates (sweets, dried fruits, sugar, honey, condensed milk, chocolate, jam, cookies, halva), sweet desserts, cakes, gingerbreads, ice cream.
- Potatoes in any form, wheat bread, baked goods, crushed grain porridge.
- Fast food products, fatty meats, meat products(sausages, smoked meats, lard, bacon), fatty dairy/fermented milk products.
- Sweet fruits and juices from them (watermelon, melon, grapes, persimmon, banana, pineapple).
- Drinks containing caffeine and carbon dioxide alcoholic drinks.
Table of prohibited products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens |
||||
| fried potato | 2,8 | 9,5 | 23,4 | 192 |
| radish | 1,2 | 0,1 | 3,4 | 19 |
| turnip | 1,5 | 0,1 | 6,2 | 30 |
| beet | 1,5 | 0,1 | 8,8 | 40 |
Fruits |
||||
| figs | 0,7 | 0,2 | 13,7 | 49 |
Berries |
||||
| grape | 0,6 | 0,2 | 16,8 | 65 |
Mushrooms |
||||
| mushrooms | 3,5 | 2,0 | 2,5 | 30 |
Nuts and dried fruits |
||||
| raisin | 2,9 | 0,6 | 66,0 | 264 |
| dates | 2,5 | 0,5 | 69,2 | 274 |
Cereals and porridges |
||||
| corn grits | 8,3 | 1,2 | 75,0 | 337 |
| white rice | 6,7 | 0,7 | 78,9 | 344 |
Flour and pasta |
||||
| pancakes | 6,1 | 12,3 | 26,0 | 233 |
| vareniki | 7,6 | 2,3 | 18,7 | 155 |
| dumplings | 11,9 | 12,4 | 29,0 | 275 |
Bakery products |
||||
| buns | 7,2 | 6,2 | 51,0 | 317 |
| wheat bread | 8,1 | 1,0 | 48,8 | 242 |
Confectionery |
||||
| jam | 0,3 | 0,2 | 63,0 | 263 |
| jam | 0,3 | 0,1 | 56,0 | 238 |
| candies | 4,3 | 19,8 | 67,5 | 453 |
| cake | 3,8 | 22,6 | 47,0 | 397 |
| jam | 0,4 | 0,2 | 58,6 | 233 |
| halva | 11,6 | 29,7 | 54,0 | 523 |
Cakes |
||||
| cake | 4,4 | 23,4 | 45,2 | 407 |
Chocolate |
||||
| chocolate | 5,4 | 35,3 | 56,5 | 544 |
Raw materials and seasonings |
||||
| ketchup | 1,8 | 1,0 | 22,2 | 93 |
| mayonnaise | 2,4 | 67,0 | 3,9 | 627 |
| honey | 0,8 | 0,0 | 81,5 | 329 |
| sugar | 0,0 | 0,0 | 99,7 | 398 |
Dairy |
||||
| milk 3.2% | 2,9 | 3,2 | 4,7 | 59 |
| condensed milk | 7,2 | 8,5 | 56,0 | 320 |
| cream | 2,8 | 20,0 | 3,7 | 205 |
| cream 20% (medium fat content) | 2,8 | 20,0 | 3,7 | 205 |
| sour cream 25% (classic) | 2,6 | 25,0 | 2,5 | 248 |
| Ryazhenka 6% | 5,0 | 6,0 | 4,1 | 84 |
| fruit yogurt 3.2% | 5,0 | 3,2 | 8,5 | 85 |
Meat products |
||||
| fatty pork | 11,4 | 49,3 | 0,0 | 489 |
| salo | 2,4 | 89,0 | 0,0 | 797 |
| bacon | 23,0 | 45,0 | 0,0 | 500 |
| raw smoked pork loin | 10,5 | 47,2 | - | 467 |
| pork cutlets | 13,6 | 45,7 | 8,8 | 466 |
Sausages |
||||
| smoked sausage | 28,2 | 27,5 | 0,0 | 360 |
| dry-cured sausage | 24,1 | 38,3 | 1,0 | 455 |
Bird |
||||
| duck | 16,5 | 61,2 | 0,0 | 346 |
| goose | 16,1 | 33,3 | 0,0 | 364 |
Fish and seafood |
||||
| fried fish | 19,5 | 11,7 | 6,2 | 206 |
| smoked fish | 26,8 | 9,9 | 0,0 | 196 |
| canned fish | 17,5 | 2,0 | 0,0 | 88 |
| sprats | 17,4 | 32,4 | 0,4 | 363 |
Alcoholic drinks |
||||
| white dessert wine 16% | 0,5 | 0,0 | 16,0 | 153 |
| vodka | 0,0 | 0,0 | 0,1 | 235 |
| cognac | 0,0 | 0,0 | 0,1 | 239 |
| liquor | 0,3 | 1,1 | 17,2 | 242 |
| beer | 0,3 | 0,0 | 4,6 | 42 |
Non-alcoholic drinks |
||||
| bread kvass | 0,2 | 0,0 | 5,2 | 27 |
| cola | 0,0 | 0,0 | 10,4 | 42 |
| coffee with milk and sugar | 0,7 | 1,0 | 11,2 | 58 |
| Pepsi | 0,0 | 0,0 | 8,7 | 38 |
| energy drink | 0,0 | 0,0 | 11,3 | 45 |
Juices and compotes |
||||
| compote | 0,5 | 0,0 | 19,5 | 81 |
| grape juice | 0,3 | 0,0 | 14,0 | 54 |
* data is per 100 g of product
- Effective for drying the body and refining muscles.
- Does not require any cooking skills.
- Refers to physiologically good nutrition, is not balanced in terms of basic nutritional nutrients.
- The need for constant monitoring of calorie intake and BJU content.
- The presence of many contraindications.
4 265148 2 years ago
As summer approaches, every girl begins to increasingly wonder: is it possible to get her body in order faster, and, preferably, without leaving home? The question is very relevant today, given that visiting fitness clubs and working out with a trainer entails certain financial costs. and also require a lot of time.
For those who are not ready to spend their savings on a personal instructor or are simply very busy, there is a good way out of the situation - body drying for girls at home. In this article we will tell you how to “dry out” at home correctly and without harm to your health.
The drying process involves reducing the percentage of body fat to obtain body contour. In order for the result to be positive, you should adhere to a whole range of measures, starting with a nutrition plan and ending with a training program and daily routine in general. A properly formulated diet accounts for 90% of the success of all cutting, so let's start with nutrition.
Calculation of daily calorie intake
In order for the drying process at home to go smoothly, first of all, the diet must be properly balanced and correctly formulated. The main criterion for selection optimal quantity calories is a person's weight, age and physical activity during the day. If with physical activity a big problem, you can buy proteins, which will allow you to stimulate muscles at any age.
BM = (9.99 * weight (kg)) + (6.25 * height (cm)) - (4.92 * age (in years)) -161
Having calculated the approximate level of basal metabolism, the result should be multiplied by the coefficient physical activity. At this stage, the main thing is to objectively assess the level of your physical activity and choose the right ratio:
The importance of the obtained value directly affects further results in drying the body. We subtract approximately 20% from the daily value. The resulting figure is the key to starting weight loss.
Determination of BJU ratio
The next step in drying the body for girls is drawing up a diet and determining the correct ratio of fats, proteins and carbohydrates. At this stage there are also specific features of determining these quantities. You should take into account a person’s natural predisposition and determine his body type. There are three types of human physique:
- Mesomorph – characteristically narrow shoulders, tall stature, thin bones.
- Ectomorph – naturally muscular build, low amount of subcutaneous fat.
- Endomorph - full physique, average height, tendency to be overweight.
The most common BJU regimen is considered to be 40-50% protein, 30-40% fat and 10-30% carbohydrates.
For a mesomorph, the optimal ratio will be: proteins and fats up to 40%, but carbohydrates should be reduced to 20-25%. At the drying stage, an ectomorph needs from 30 to 40% proteins, 20-25% carbohydrates, the rest comes from fats. Endomorphs should have 20 to 50% protein, 15-30% fat and 10-20% carbohydrates.
Having chosen the optimal ratio of BZHU, we begin to compile a menu and diet.
Squirrels
Protein-rich foods:
- Meat: chicken fillet, lean beef, rabbit
- Meat by-products: liver, tongue, heart
- Fish: salmon, tuna, pink salmon, mackerel, hake, cod
- Seafood: squid, shrimp
- Eggs: chicken and quail
- Low-fat cottage cheese
- Vegetables: Brussels sprouts
- Cereals: quinoa, soybeans, lentils
An important criterion in choosing a protein is its biological value and amino acid composition. The more complete the amino acid composition, the better.
Carbohydrates
When approaching the choice of the main source of carbohydrates, you should know that carbohydrates can be simple and complex.
Simple carbohydrates include products such as bakery and confectionery products, pastries, candies, carbonated drinks, and fruits. These products have a high glycemic index and contain large amounts of sugar. They should be discarded and almost completely excluded from the diet during drying.
Complex carbohydrates include foods with a low glycemic index. These are mainly cereals: buckwheat, oatmeal, barley, brown rice. Complex carbohydrates– the basis of a healthy and proper menu.
Fats
Most girls underestimate the importance of fats during cutting, and sometimes, mistakenly believing they are harmful, completely exclude them from their diet. True, some people are predisposed to obesity, for this it is possible to buy fat burners that will help solve this problem. Healthy fats- these are polyunsaturated fatty acid(Omega-3, Omega-6, Omega-9). It should be noted huge role in choosing a source of fat. The main sources of healthy fats are:
- fish oil (halibut, mackerel, salmon, sturgeon);
- oil (linseed and hemp oil);
- nuts (almonds, hazelnuts, walnuts and pine nut);
- seeds (soybean, sunflower, flax and chia seeds);
- fruit (avacado).
Having understood the basics of the diet, we will create a menu for the week.
So, a small example. An endomorph girl with an average level of physical activity consumes 1267 calories, which is her daily norm to maintain her existing body weight, and begins to cut. Subtracting 20% from the total calorie content, we get a value of 1013 Kk. We take the approximate ratio of BJU: proteins - 40%, fats - 40%, carbohydrates - 20% of the total calorie content. 1 gram of protein and carbohydrates contains 4 kilocalories, 1 gram of fat contains 9 kilocalories. That is, the daily intake of proteins will be 100 grams, fats – 45 grams, carbohydrates – 50 grams.
It should be noted that to increase your metabolic rate, you should eat frequently and “split” your meals, making snacks between main meals every two to three hours. Also, do not forget about drinking fluids. Minimal amount The amount of water you drink should be at least 2 liters.
Drying menu for the week
One of the weekly menu options for girls during the drying period:
| 1 option | Breakfast | 40 g oatmeal with water, two-egg omelette |
| Snack | glass of low-fat kefir | |
| Dinner | lean chicken bouillon 150-200 g, 40 g rice, 150 g chicken fillet | |
| Afternoon snack | 2-3 walnuts | |
| Dinner | vegetable salad, 150 g boiled fish | |
| Snack 2 hours before bedtime | ||
| Option 2 | Breakfast | 30 g diet bread, drinking low-fat yoghurt |
| Snack | fruits (apple, grapefruit) | |
| Dinner | pea soup 150-200 g, 40 g buckwheat, 150 g boiled fish | |
| Afternoon snack | boiled corn or two-egg omelette | |
| Dinner | vegetable salad, 200 g seafood | |
| Snack 2 hours before bedtime | 200 g low-fat cottage cheese, tablespoon of flaxseed oil | |
| Option 3 | Breakfast | two-egg omelette, a slice of wholemeal bread with butter, vegetable salad |
| Snack | fruits (peach, strawberry, orange) | |
| Dinner | low-fat soup 150-200 grams, 40 g buckwheat, 150 g chicken fillet, vegetable stew on the water | |
| Afternoon snack | glass of low-fat kefir | |
| Dinner | vegetable salad, 150 g boiled fish, a glass of skim milk | |
| Snack 2 hours before bedtime | 200 g low-fat cottage cheese, a tablespoon of flaxseed oil | |
| Option 4 | Breakfast | two boiled eggs, diet bread |
| Snack | nuts or seeds | |
| Dinner | low-fat soup 150-200 g, 45 g pea porridge, 150 g boiled beef, vegetable salad | |
| Afternoon snack | low fat drinking yogurt | |
| Dinner | vegetable salad, 200 g chicken fillet | |
| Snack 2 hours before bedtime | 200 g low-fat cottage cheese, a tablespoon of flaxseed oil | |
| Option 5 | Breakfast | 40 g corn flakes, skim milk, grapefruit |
| Snack | two egg omelette with vegetables | |
| Dinner | low-fat soup 150-200 g, 50 g pearl barley, 200 g boiled fish, baked vegetables | |
| Afternoon snack | low-fat kefir | |
| Dinner | vegetable salad, 200 g grilled salmon | |
| Snack 2 hours before bedtime | 200 g low-fat cottage cheese, a tablespoon of flaxseed oil | |
| Option 6 | Breakfast | drinking low-fat yogurt, cereals, fruits |
| Snack | 100 g cottage cheese, nuts | |
| Dinner | low-fat soup 150-200 g, 50 g rice, 200 g boiled beef, vegetable salad | |
| Afternoon snack | two egg omelette | |
| Dinner | stewed vegetables, 150 g chicken fillet | |
| Snack 2 hours before bedtime | ||
| Option 7 | Breakfast | 100 g cottage cheese, fruit |
| Snack | low-fat drinking yogurt, nuts | |
| Dinner | low-fat soup 150-200 g, 50 g lentils, 150 g chicken fillet, two-egg omelette | |
| Afternoon snack | a glass of kefir, vegetable salad | |
| Dinner | stewed vegetables, 200 g chicken fillet | |
| Snack 2 hours before bedtime | 100 g low-fat cottage cheese, a tablespoon of flaxseed oil |
You should eat one and a half to two hours before training. During exercise, you must drink enough fluid. Twenty minutes after finishing your workout, you should definitely plan your meal.
Workout while drying
High-quality body drying for girls at home, in addition to proper nutrition, also involves a certain training process, which is significantly different from the usual.
IN in this case The fat burning process begins under certain conditions, one of which is an increased heart rate. To achieve this, you should increase the intensity of the training process and exercises. Thus, the number of repetitions in one approach will immediately increase to 15-20 times. Rest between trips is also reduced to a minimum. The optimal heart rate is 130-140 beats per minute.
Cardio exercise is one of the most effective methods of cutting and burning fat. Interval cardio involves performing exercise in the form of running, or using special exercise equipment, performing exercises at a certain time interval, for example, half an hour of cardio, then resting for 20-30 minutes, half an hour of cardio. It has been proven that this system of performing cardio exercises has the greatest effect on lipolysis and the breakdown of fat cells.
In addition, to consolidate the effect after a workout, new generation shapewear helps perfectly!
Drying training program
To perform basic exercises you will need a fitness mat, a jump rope, and a pair of dumbbells up to 2 kilograms.
You should train 3-4 times a week. Rest between training days is usually 1-2 days, depending on the recovery of the body and general well-being. Before starting classes, you should thoroughly warm up and warm up your muscles to prevent injury.
1 day
- Warm up 10-15 minutes
- Push-ups 4 sets of 12-15 times
- Squats 4 sets of 50 times
- Incline with dumbbells 4 sets of 15-20 times
- Bent-over leg lifts 4 sets of 20-25 reps
- Lying crunches 4 sets of 15-25 times
- Plank exercise 1 minute
- Jump rope 300 times
Day 2
- Warm up 10-15 minutes
- Squats with wide legs 4 sets of 40-50 times
- Lunges with dumbbells 4 sets of 15-20 reps
- Leg abduction while standing 4 sets of 30-40 reps
- Jumping up with clapping 4 sets of 20-30 times
- Lying lateral raises 4 sets of 15-20 reps
- Exercise "Plank"
- Interval Cardio
Day 3
- Warm up 10-15 minutes
- Lifting dumbbells for biceps while standing 4 sets of 12-15 times
- Lifting dumbbells while sitting up 4 sets of 12-15 times
- Dumbbell bench press 4 sets of 12-15 reps
- Swing dumbbells while standing from side to side 4 sets of 12-15 times
- Deadlift with dumbbells 4 sets of 12-15 reps
- Plank exercise 1 minute
- Jumping rope 300 times
To obtain the final result, you must strictly adhere to the regime. Sleep should last at least 7-8 hours. Stress and nervous experiences should be avoided. If you follow all the above recommendations, the result will not be long in coming.
Drying the body for girls at home means losing weight in order to keep the body toned and create the desired elastic shape. In this case, the percentage of body fat is brought to ideal levels.
If you want to dry your body at home, you must follow the rules and constantly work on yourself.
The set of exercises is designed to normalize muscles, and proper nutrition will help ensure the body necessary elements. To do this, you will need to calculate the carbohydrates, proteins and fats you consume at home.
When drying the body, it is necessary to consume carbohydrates - approximately 120 g, fats - a maximum of 30 g, and proteins up to 130 g.
- Requires constant drinking of water, in an amount of at least two liters per day.
- It is not recommended to drink carbonated and alcoholic drinks.
- It is necessary to reduce your coffee consumption.
- We use only pure mineral water or boiled, cooled water.
A balanced diet, drinking the required amount of water and having a special set of exercises will help achieve ideal forms at home.
It should be noted that many perceive drying the body as a technique for losing weight. Of course, the effect of losing weight is present, but at the same time it is necessary not only to remove fat folds or sagging skin, but also to maintain normal muscle condition.
When drying their bodies at home, girls need to abstain from large amounts of food. It immediately loads the stomach, and all processes in gastrointestinal tract slow down. There is also no effect of skin tightening.
For girls, drying the body at home means:
- burning subcutaneous fat;
- weight loss;
- maintaining muscle tone.
The process of losing weight at home is complex and responsible. To achieve the desired result, you need to follow the recommendations.
Drying the body at home for girls consists of a number of instructions:
- A combined and properly designed nutrition program at home. More than 70% of the successful result will depend on it;
- Selection of exercises and a set of loads at home;
- Necessary equipment for physical exercise. If this is not available and it is not possible to ask for temporary use, you should not be upset. Everything can be replaced with improvised materials. For use at home, any dumbbells or self-made weights are suitable.
Proper drying of the body at home helps to lose minus 10-15 kg.
To lose weight at home, you need to apply 10 basic principles:
- Conducting preparations. To do this, you need to remove one every day for about a week. harmful product from your diet. This will reduce your calorie intake;
- We are gradually starting to play sports at home. Morning work-out will do too. It helps to tone the core muscles;
- The two previous points give stressful situation, both for the woman and for her body. Compensate for it with rest, full sleep (at least 8 hours per day), and avoid neurosis;
- Eliminate carbohydrates. A large amount of them is found in sweets and fast food products;
- Start introducing whole grain cereals and bread into your menu;
- Choose foods with a low glycemic index;
- Stock up on easily digestible protein (dietary meat, fish, legumes, nuts);
- Reduce salt intake;
- Eat 4 meals a day. Don't overeat;
- Don't study physical activity after eating for 2 hours.
How does drying your body affect weight loss?
The benefits of drying for the body have already been said many times. Its benefits lie in acquiring elastic forms and improving the functioning of the entire body.
Drying the body has a number of contraindications. It is strictly forbidden to dry the body:
- During pregnancy and breastfeeding;
- For problems with the cardiovascular system;
- For gynecological diseases;
- At renal failure or serious illnesses intestines.
This method of losing weight has main goal– weight loss by getting rid of fat reserves. Wherein muscle tissue are saved. These results can only be achieved with a low-carb diet. She offers enough strict diet, so you will need all your willpower to hold out on drying for the designated period. Don't forget about physical exercise, which should be intense and regular.
Your main goal is to reduce the caloric content of your diet by significantly limiting the amount of carbohydrates in it. What's the secret? An excess of sugar in the diet, provided that its consumption is insufficient, provokes the formation of fatty deposits.
Before you resort to drying your body, you need to clarify whether you have any contraindications to this. Such experiments are not recommended for those who have a deficiency of muscle mass.
Creating a menu for cutting for a month is a task for an experienced nutritionist. This is important, because you need to take into account a lot of factors ( individual characteristics body, height and weight of the girl, age, percentage of subcutaneous fat, etc.). But we will look at a sample menu that will help you figure out what your diet might be like. And, perhaps, you will finally decide to dry your hair, because many people are afraid of strict restrictions.
In this article we will talk about drying the body, more precisely about how to eat in order to dry out, make the muscles dry and defined. This approach to the nutritional system is suitable for all athletes who compete in fitness, bodybuilding, bikini and so on, in general, where the beauty, proportions and leanness of the body are assessed.
Before answering this question, it is worth first understanding why our body accumulates excess weight, which so greatly interferes with the drawing of muscles.
Excess calories obtained from food, which a person does not have time to expend in the process of his daily activities, inevitably turn into fat. But what does extra mean? Why do some people eat cakes and pastries and not gain weight, while others gain weight from just the “look” of a pie? First of all, it's all about metabolism, which directly depends on the person.
People with a fast metabolism are less susceptible to obesity, respectively, people with a slow metabolism gain excess weight much easier.
Therefore, the last category of athletes, those with slow metabolisms ( endomorph), it is necessary to maintain proper nutrition throughout your life to lose weight in order to always remain slim and fit.
The second reason why some people eat a lot of sweets and don’t get fat lies in their volume. muscle mass. That is, people with an athletic build, with well-developed muscles, can afford to eat candy, cakes, various sweets and not gain weight, since muscles are huge consumers of calories that need a lot of calories. energy supply, to maintain them. For example, carbohydrates are stored in muscles in the form glycogen, and what more muscle, the larger the so-called “fuel tank”, which means the more energy you can “throw” in there, in the form of calories, without fear of gaining weight. Excess carbohydrates naturally turn into fat, but compare a pumped-up athlete and an ordinary person who has never gone to the gym, and who do you think will have a larger “fuel energy tank”? The answer is obvious.
Eating right when drying your body Based on the above information, the task of an athlete who wants to dry his body beautifully primarily consists of:
- building sufficient muscle mass
- metabolism promotion
For an athlete who has not gained an impressive amount of muscle mass, it makes no sense to dry muscles (even with proper nutrition), since there is simply nothing to dry, but you will decrease in volume, your weight will become less, but there can be no definition of muscles and speech (to be more precise, we mean that being a dry, weakling, with small but dry muscles is not your goal).
Basic nutritional rules for properly roasting the body:
- Fractional meals (5-6 meals a day), for overclocking
- Creatures calorie deficit in the body (you spend more calories than you consume)
- Strength training program focuses on pumping, by increasing the number of approaches and repetitions (reach exercises up to 3-4 sets of 12-15 repetitions, while reducing the working weight)
- Introducing moderate exercise into your training program aerobic exercise(running after training, swimming, cycling, high jumping, jump rope, treadmill, jogging in the fresh air)
- Increase proteins in the diet, and reducing carbohydrates
- Refusal of sweets (fast carbohydrates)
- Compliance drinking regime(at least 2-3 liters of water per day. Water is involved in fat burning processes, but not immediately before the competition itself, we consume carbohydrates in moderation and water to a minimum, so glycogen will begin to take water from the extracellular space of the body into the intracellular space)
The main rule of drying the body is compliance strict diet and proper training.
Diet and training for drying the body
The diet for cutting must be balanced, it must have enough of all micro and macroelements for the normal functioning of the body. Otherwise, your immune system will malfunction, you will start to get sick, and quickly return to your normal weight.
Dietary nutrition involves a gradual reduction in carbohydrates, bringing them to a minimum, while the amount of protein food should, on the contrary, increase (to maximize muscle preservation), plus some fat, but not saturated fatty acids (olive, flaxseed oil, fish, avocado, seeds flax, etc.).
The duration of the drying diet is 5-6 weeks. With a severe carbohydrate deficiency, it can occur ketocidosis– complicated form of diabetes mellitus ( increased level glucose and blood acidification with ketone bodies), so everything should be gradual: 1 week 2-2.5 grams of carbohydrates per 1 kg of weight, 2 week 1 g/kg, 3 week 0.5 g/kg, 4 week 1 g/kg, 5 week 2- 2.5 g/kg, and increase protein in all weeks to 2.5-3 g/kg body weight.
Carbohydrates should only be complex (pasta, potatoes, oatmeal, buckwheat, wholemeal bread, brown rice, beans, beans, peas, corn and other products with low)
IN percentage, your cutting diet should be 50-60% carbohydrates, 30-40% proteins, 10% fats.
You can’t lose weight too quickly, the figure close to ideal is 1 kg of fat per week (however, you should experiment with everything, because everything is individual!), adjust anything higher with portions of carbohydrates (or by reducing the intensity of aerobic and anaerobic exercise), otherwise the body may perceive rapid fat burning as extreme conditions, which life threatening and slow down the metabolism, and this threatens with the accumulation of excess weight and a rapid decrease in muscle mass, due to the fact that under such conditions residual carbohydrates and proteins (your muscles) will be used as an energy source.
Testosterone and weight loss (muscle cutting)
It’s not for nothing that we wrote above that weight loss of 1 kg is just an approximate figure.
Due to the fact that from birth we have different levels of testosterone, which, first of all, depends on genetics (and only then on nutrition, strength load, psychological stress and the climate in which a person lives), normal weight loss can vary in a wide range.
When the body experiences a calorie deficit, it begins to produce stress hormones, which have catabolic activity, destroying both fat and muscle. However, testosterone interferes with catabolic processes that destroy muscles.
As you know, testosterone(the main male sex hormone), answers for maintaining muscle mass, during a calorie deficit, that is, when we are trying to dry out. This is why, for people with naturally low testosterone levels, weight loss may seem like just a matter of 200 grams per week, a disaster (a person can crumble, muscle mass will “melt before our eyes”), in turn, people with high levels of testosterone (the lucky ones) can lose 3-4 kg, feel great, minimally exposing your muscles to destruction.
The effect of testosterone on weight loss That is why we recommend that all athletes preparing for competitions (for example, bikini fitness, bodybuilders) take it while drying, testosterone supplements to preserve muscles (of course, if your health is fine and there are no contraindications).
Drying workouts
The load in the gym should be quite intense, unless you are pursuing the goal of keeping your muscles dry as much as possible. That is, if it comes to aerobic training, then run for 30-40 minutes, jump rope, etc. at a medium and high pace, if we're talking about about anaerobic training (strength), then change your training program towards pumping(pumping), that is, you increase the number of approaches and repetitions, while reducing, thus, you will increase overall energy costs due to the increased volume of work with the barbell in the gym.
However, if your goal is to preserve muscle as much as possible on drying, then you have yours work program you don’t change weight, you train as you trained, you just adjust your diet towards increasing protein and decreasing carbohydrates, and aerobic exercise should be moderate (it’s better not to run, but to walk at a brisk pace, or go up and down stairs at a calm pace).
Training for relief and muscle drying Thus, power training, V pump mode, maximize fat burning, dry the body, thanks to the active flow of blood into each trained muscle, and with it stress hormones (adrenaline and norepinephrine), under the influence of which they are destroyed fat cells. Naturally, all this work on drying muscles will only work if there is a calorie deficit in the body, but for this you will have to pay, as mentioned above, with muscle size.
Sports nutrition for drying the body
Sports supplement, in combination with proper nutrition and exercises, give a powerful fat-burning effect on the body.
Some of the best sports supplements for cutting that deserve the attention of a competitive athlete:
- Yohimbine(blocks, alpha or Latin, receptors that prevent fat burning)
- (expensive pharmaceutical drug, acts on the body at the same time as a catabolic - destroys fat, and an anabolic - builds lean muscle mass)
- Clenbuterol(a doping drug that activates beta receptors responsible for burning fat)
- Lipo-6x from Nutrex(a fat burner that suppresses appetite, giving extra energy during training)
- L-carnitine(helps the body use fats as energy, considered one of the safest fat burners on the market sports nutrition)
- (protects muscle mass from destruction, to which it is so susceptible during drying)
Sports supplements for drying muscle mass Do not forget that a simple athlete who is not going to compete, but is training “for himself”, should not subject his body to unnecessary stress, in the form of 5-6 weeks of drying (use in this case, the usual), leave this prerogative, professionals who earn money from this by winning competitions at various levels.
Nutrition for drying the body: a full menu (carbohydrate microcycles)
Carbohydrate alternation is one of the most common, and at the same time effective diets, which helps dry out your body shape through a competent approach to creating your menu.
As you already know, long refusal of carbohydrates in your diet, may entail the inclusion of self-defense mechanisms of the body when it enters an energy saving mode, that is, in this phase, the food that enters your body will rapidly turn into fat (with the help of the enzyme lipoprotein lipase), fat burning be blocked, and amino acids will be used as an energy source (the process of gluconeogenesis).
To prevent such a deplorable situation for fat burning, microcycles were introduced, that is, the menu will include days with a high carbohydrate content, and days with low content(usually the classic scheme involves 2 +1, that is, two days with low carbohydrates and one with high carbohydrates).
Thus, in order to comply with all the conditions for carbohydrate alternation, according to the classical scheme, you will need to consume carbohydrates no more than 1 gram/kg body weight, and proteins 2.5-3 grams/kg, on the third day the amount of carbohydrates is brought to 4-6 grams/kg, and proteins 1-1.5 grams/kg.
Using the above method, the body almost completely depletes its reserves in the first two days. glycogen, actively switching to fats to cover energy costs. Further, if you continue fat burning under such conditions, the body may fall into a stressful state that is life-threatening, as a result of which not only fat burning will stop, but also muscles (proteins) will be used as a source of energy.
A complete diet for a cutting athlete To prevent such a situation, a third one was introduced, boot carbohydrates day, in which the amount of carbohydrate foods in the diet increases, protein is reduced, and fat consumption is reduced to zero in order to replenish glycogen stores in the muscles and liver and continue the fat burning process (often one high-carbohydrate day is not enough to replenish glycogen stores, so introduce another day of moderate carbohydrate consumption).
It is also worth noting that you should not skip meals, this is extremely important for you. If, for example, an athlete sitting on weights can skip a meal and then make up for it along with another meal (which is also not advisable, of course), then you should do this absolutely not worth it(extra boost boost insulin, can cause fat deposits)
Weight loss, with carbohydrate alternation, in the classic version described above, not uniform, due to the fact that most of the kilograms lost in the first two to three days return along with liquid (1 gram of carbohydrates binds 4 grams of water) on the 4-5th day of the diet, but already on the morning of the 6th day, the weight becomes the same as he was the beginning of carbohydrate loading (on average minus 0.5-1 kg).
Foods to eat when drying your body
This list of food products is designed specifically for the diet ( carbohydrate rotation). They can and should be included when developing your menu for drying the body, and some should be excluded altogether.
Table of permitted and prohibited products
| Authorized Products | Limit in your diet | Prohibited Products |
| Vegetables and greens(eggplants, peas, green peas, zucchini, cabbage, broccoli, carrots, cucumbers, olives, tomatoes, beans, green beans, lentils) | Fatty dairy/sweet dairy products | Vegetables and greens(fried potatoes, radishes, turnips, beets) |
| Nuts, flax seeds | Fatty meats (pork), meat products (smoked meats, sausages, ham, bacon lard) | Figs, grapes, raisins, dates |
| Cereals and porridges(buckwheat, oatmeal, millet porridge, brown rice | Fast carbohydrates (sugar and products containing it - jam, cookies, sweets, dried fruits, halva, chocolate) | Corn grits, mushrooms, pancakes, dumplings |
| Pasta | Condensed milk, ice cream, honey, sweet desserts | Smoked, fried fish, sprats |
| Whole grain bread | Wheat bread, potatoes in any form, crackers, pastries | Sweet soda (Pepsi, Sprite, cola, etc.), energetic drinks, coffee with sugar |
| Ryazhenka, Varenets, natural yogurt | Instant porridge | Buns, wheat bread |
| Cottage cheese, cottage cheese and tofu cheese | Waffles, cakes, gingerbreads | Confectionery(jam, jam, candy, cake, marmalade, halva, cake, chocolate) |
| Meat products(beef, veal, sausages, sausages, chicken, turkey | Sweet fruits and juices (grapes, banana, pineapple, persimmon, watermelon, melon) | Ketchup, mayonnaise, honey, sugar |
| Fish, seafood, herring | Caffeine containing drinks | Full-fat sour cream, cream, yogurt, fermented baked milk |
| Oil(olive, flaxseed, sunflower) | Soda | Fried pork, lard, bacon, sausage, dried and smoked, duck, goose |
| Mineral water, green tea | Alcohol | Cognac, vodka, beer, wine |
You cannot dry out muscle mass with aerobic/anaerobic training alone; you also need to carefully monitor what you eat.
Below we present to you, effective menu, which can be used by athletes in preparation for competitions (for weight loss, muscle definition). Do not use it on a regular basis, it is not suitable for a person who just wants to lose weight (in this case, read another article, about nutrition for weight loss).
Menu (diet) for drying the body
The menu is based on carbohydrate alternation, that is, low-carbohydrate (protein) days are followed by high-carbohydrate days.
An example of one 4-day microcycle for muscle relief may look like this:
| Eating | Day 1 | Day 2 | Day 3 | Day 4 |
| Breakfast |
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| Lunch |
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| Dinner |
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| Afternoon snack |
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| Dinner |
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| Second dinner |
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In order to evaluate the effectiveness of this diet on yourself, you need to weigh yourself regularly at the same time (on the same scales!), on average, your weight should lose no more than 1 kg per week (however, everything is individual here, as you already understood , after reading the paragraph about testosterone and weight loss, so experiment).
As an evaluation alternative, we can offer another method that will more clearly show the results of your drying - a mirror.
If you are a vegetarian (for example, partial), replace meat products with fish; if you are a complete vegetarian (vegan), then be sure to include protein and creatine in your diet on an ongoing basis, so that muscle mass is destroyed to a minimum. In general, anyone who wants to combine vegetarianism with bodybuilding, we recommend reading this one.
Balanced menu on drying You can add variety to your menu, change products (see table below), the main thing is to follow our advice and menu the right products nutrition for drying the body, in conditions of carbohydrate alternation.
Table of high and low carb days
| Low carb days | High carb days |
| Poultry (chicken, turkey) | pasta from durum varieties wheat |
| lean red meats (beef/veal) | Vegetables (cabbage, tomatoes, zucchini, olives, carrots, eggplants, cucumbers, onions, celery stalks, green beans, green salad leaves) |
| Skim cheese | Whole grain porridge (barley/oat, buckwheat, wheat, brown rice) |
| Soy products | Non-sweet fruits, berries (strawberries, grapefruit, cranberries, currants, pineapple, kiwi, nectarine) |
| Seafood, fish (pike, perch, flounder, trout, salmon, cod, hake) | Whole wheat bread |
| Low-fat unsalted cheese | Olive, flaxseed oil, fish oil |
| Soft-boiled chicken eggs | Fish (tuna, chum salmon, salmon, mackerel, anchovy) |
| Walnuts, flax seed | Cottage cheese, eggs, cheese |
| Low-fat kefir | Seafood (shrimp, mussels, crabs, squid) |
| Virgin vegetable oils, olive oil, fish fat | Brown rice |
| Tomatoes, cucumbers, garden herbs, porridge (brown rice, buckwheat), grain bread | Nuts (hazelnuts, almonds, walnuts, cashews) |
These are the products you need to include in your diet, when creating a muscle-drying diet, depending on what day it is (high or low carbohydrate).
And of course, when developing your menu, do not forget to look at the table of permitted and prohibited products, with the help of which you can easily enter diversity into your food system.
Gaining muscle mass relies on anabolic processes, which inevitably result in fat deposits. Getting relief is the second part of any bodybuilder’s work on his own body. To burn fat and show off growing muscles, exercise alone is not enough. The need for every day is radically restructured: instead of consuming foods with high energy value the emphasis is on protein.
Diet features
- The basic products are the following: boiled chicken fillet, white fish no fat, cottage cheese, seafood.
- Complex carbohydrates are a controlled and reduced part of the diet: buckwheat, oatmeal, bran.
- Vegetables should remain in the diet because they are sources of fiber: cabbage, greens, cucumbers.
Flour, sweets, carbonated and sweetened drinks, potatoes, carrots - all this is completely eliminated by drying the body. The menu for each day changes depending on the stages, which involve a gradual reduction of carbohydrates and their reintroduction into the diet.
Approximate menu for drying the body
100 g boiled chicken breast;
50-100 g vegetables, seasoned lemon juice, garlic.
Lunch
Fifty grams of cottage cheese or yogurt (store-bought low-fat products are not suitable), fruit of your choice - grapefruit, two kiwis, an apple.
50 g buckwheat or oatmeal;
100 g boiled fish.
Products for second breakfast.
25 g buckwheat or oatmeal;
1 whole egg and 4 egg whites(yolks are not used).
Second dinner
100-150 g vegetable salad from tomatoes, cucumbers, radishes, lettuce with lemon juice.
Slowly reducing the amount of carbohydrates is the goal of drying the body. The menu for every day remains approximately the same, but the number of sources of slow carbohydrates changes: cereals, vegetables, cottage cheese.
Weekly meal plan
The first week involves consuming 2 g of carbohydrates per 1 kg of body weight. The amount is calculated for one day and distributed between meals, while for dinner you must leave half of what you eat for lunch.
The second week consists of systematically reducing the amount of carbohydrates to 1 g, the list of products is the same as the first week.
The third week - cutting carbohydrates to 1 g per kilogram of weight, giving up dairy products and vegetables. You should eat no more than 120 g of food at one time.
The fourth week continues the rules of the third, but the portion of each meal is reduced to 100 g. Any signs feeling unwell- signal to stop drying.
The fifth week is a gradual exit from a strict sports diet, an increase in carbohydrates to 1 g per kilogram of weight through seafood and salads.
The sixth week corresponds to the first. Cottage cheese and fruits appear in the diet.
Consume at least 1200 calories per day, eat 6-7 times daily, drink 2-3 liters of water, gradually change your usual diet - these rules include drying the body for women. The menu is quite strict and requires a complete rejection of fats, which can affect the health of the reproductive system and performance.
The process takes 4-8 weeks depending on your metabolic rate and the amount of fat stored. You should exit the drying mode if you feel unwell or have a taste of acetone in your mouth.
Women who are looking for how to dry their body for weight loss should know that this is not a diet, but for athletes with sufficient muscle mass. Without a reserve of muscles and regular load on them, a carbohydrate-free diet will lead to diseases: accumulation ketone bodies that remain after This condition begins with fatigue and headache, and may end in coma.
For some women, it is enough to give up 30% of the usual carbohydrate intake in order for the body to dry out. The menu for every day is the basis for the appearance of relief, but the muscles need intense power loads. The Tabata system is ideal, which should be alternated with
