Diet scheme for drying the body. Drying the body: diet and training process

Drying the body is the burning of a layer of subcutaneous fat by reducing the calories consumed, in other words, carbohydrate starvation, accompanied by exercise. The program is often used by people involved in bodybuilding and the sports community in general, as it helps to form a relief body in both girls and women in ordinary home conditions.

However, it is certainly not worth getting carried away with such schemes, as with any types of diets.

Product Components

Carbohydrates are the main source of energy for the body. There are two forms of these substances:

sweets, as well as flour products that contribute to the set excess weight,
complex carbohydrates - black bread, cereals, which contribute little to this process, provided that they are not abused.

However, the amount of carbohydrates absorbed should be less than the amount of proteins consumed during the drying process on the menu of women and girls. Moreover, it should be reduced gradually. For the first week of an organized "relief" cycle, it is required to leave 40% of the daily intake of carbohydrate calories. Then, in the next weekly cycle, their number should be reduced to 35%. And only then you can switch to the use of the volume that is recommended by the body drying diet.

Similarly, it is necessary to act at home, when the drying of the body is completed, and the body must be transferred to a normal daily diet - to do everything gradually. Otherwise, at this time, in addition to the figure, the gastrointestinal tract will also suffer.

When refusing sweet (artificial glucose deficiency), the body begins the process of splitting its reserves, fatty deposits. This process is considered one of the most complex occurring inside the body; it needs a lot of energy consumption.

The next item in the diet is fats. They also come in two flavors. Bad (saturated) fats include those that contain:

in butter,
milk,
cheeses,
pork,
lamb,
in other fatty meat,
bird skin.

Good fats (called unsaturated fats) include, for example:

in seaweed (there are elements that help to lose weight as quickly as possible),
in nuts (you need to consume walnuts or pine nuts, hazelnuts, not paying attention to salted nuts).

The next important component of your diet at home is protein. They are found in nature, are of animal and plant origin. It should be remembered that protein biochemical processes in girls and women are more sensitive (in contrast to male body). It is easy for men to metabolize protein, but in girls and women, protein is even easier to digest due to the presence of estrogen (a female hormone). That is why it is important to know when to stop and in no case to bring your body to exhaustion, to regularly replenish the body not only with protein, but also with carbohydrates.

Basic nutritional principles

The main rules for drying the body of women and girls:

organization of a calorie deficit,
acceleration of the metabolic process.

Having gradually reduced (as described earlier) the amount of carbohydrates consumed, it is then necessary to switch to a regime where fats and carbohydrates will be consumed simultaneously only before lunch. The basis of the diet used during body drying is the correct intake of easily digestible protein.

It is required to constantly exercise (while adhering to the sports menu for drying the body, even at home). Active image life and exercises performed with significant loads help to maintain the required rate of metabolic processes for girls and women. At the same time, while drying the body at the finishing stage of training and for an hour after it, you will have to wait with food intake.

Nutrition rules

Much attention must be paid during body drying aerobic exercise... Eat food in small portions, at least five times a day. The diet necessarily prescribes drinking water - up to 2.5 liters per day. It is advisable to have a notebook where you should note the calories consumed during the day while the program is running. We do not recommend eating 2 hours before and after training.

Remember that cutting out carbohydrates abruptly is not recommended for girls and women. Reduce the percentage of carbohydrates in the diet should be gradually. However, you can immediately refuse to eat before bedtime. It is recommended that you calculate your diet so that the number of calories that go to dinner is reduced. An obligatory item in the body drying procedure is the daily breakfast. Food should be steamed or boiled.

Contraindications and examples

In order to avoid all sorts of complications, only people who do not have vascular, heart, kidney and gastrointestinal tract diseases can start drying the body. This program is not recommended for people with insufficient muscle mass. Before choosing this system, it is advisable to consult with a specialist.

Exercising and drying your body is incompatible with additional stress on the body, such as drinking alcohol and smoking. If you want to start over healthy image life, it is better to get rid of these bad habits as soon as possible - and very soon you will literally feel better. Find tasty and healthy substitutes for alcoholic drinks, for example. it could be your favorite fresh juice or lemon water... With regard to smoking, experts agree that. We have already written about the methods that help and do not help to do this in.

The diet, which girls and women adhere to while drying the body in normal home conditions, consists of a variety of essential foods that help to lose weight quickly and without significant health consequences. We do not recommend eating meat, dairy products and cheese - it is better to replace them with vegetable proteins.

Monday menu:

in the morning - oatmeal in the water, nuts and green tea,
lunch - buckwheat porridge, seaweed salad,
in the evening - protein vegetable food with green peas.

Tuesday menu:

in the morning - seaweed, nuts, cucumber, herbal tea,
in the afternoon - soy, broccoli soup, tomato,
in the evening - baked vegetables.

Environment menu:

in the morning - oatmeal, juice,
lunch - soup with beans,
in the evening - salad with tofu.

Thursday menu:

in the morning - dried fruits and oatmeal,
lunch - mushroom soup without potatoes, tomato salad,
dinner - cucumber salad, tofu.

Friday menu:

in the morning - seaweed, nuts, cucumber, green tea,
in the afternoon - soy meat with cabbage,
in the evening - bread with soy milk.

Saturday menu:

in the morning - oatmeal, some dried fruits, green tea,
in the afternoon - soy meat with a side dish in the form vegetable salad,
in the evening - nuts.

Sunday menu:

in the morning - buckwheat, soy, green tea,
in the afternoon - mushrooms with a garnish of peas,
in the evening - any vegetable proteins.

From the second week, it is advisable that the dinner consisted only of proteinaceous plant foods. For the next week (third), cereals should be abandoned. Pay more attention to the intake of proteinaceous plant foods.

If such a nutrition program is maintained, the drying of the body in women and girls goes without problems. However, remember that eating an unbalanced diet for a long time is harmful to the body, especially when it is accompanied by intense aerobic exercise.

Is it possible to find perfect body only at the expense physical exercise? Workouts at home or in the gym are useless if the athlete is not eating properly. This is especially true of drying - a process aimed at burning subcutaneous fat and building body relief.

The expected result is achieved only when two conditions are met - physical activity and a properly composed menu for the weeks ahead.

General principles of nutrition when drying

Try to avoid fast carbohydrates preferring slow ones.

Before adjusting your daily diet, it is necessary to study the basic postulates of the drying diet. These include:

elimination of fast carbohydrates from the diet (flour products, ice cream, soda, chips, cookies, foods high in sugar);
eating exclusively unsaturated fats, but in smaller quantities than before the diet (mayonnaise, bacon, butter are strictly prohibited);
the last meal is taken 3-4 hours before bedtime(an exception may be a glass of kefir before bedtime or low-fat yogurt);
recommended eat not 3 times daily, but 4-5, but in smaller portions;
in the presence of bad habits (smoking, drinking alcohol), a diet while drying will not be beneficial;
the athlete, while following a diet, drinks at least 2 liters of water daily;
with increasing physical activity it is permissible to use mineral and vitamin complexes- without their participation, the muscles do not have time to recover.

It is known that when drying, body weight should be reduced by burning fat.

If during exercise and diet, weight stops decreasing, you need to analyze the food for sugar content.

The number of incoming calories is reduced by 300-400 kcal (women) and 400-500 kcal (men).

It is undesirable to eat food later than 2 hours before intense workout... The same amount of time must be waited after it ends, so that the food is of maximum benefit.

About 2/3 of the daily ration is taken up to 14-15 hours. Breakfast is a key part of the meal; it cannot be neglected. The duration of the diet is 4 to 6 weeks; a longer period aggravates the work of the digestive system and gastrointestinal tract.

Reduce your intake of fats and carbohydrates so that the body begins to break down its own fats.

The emphasis is on protein and carbohydrate foods, moreover, the amount of the latter is gradually decreasing. The following are protein foods that you can consume indefinitely.

Chicken egg white (boiled or fresh).
Chicken breast, stripped of skin with fat and steamed.
Low fat white fish (pollock, tilapia) without added salt, oil and preservatives.
Cottage cheese (fat content no more than 5%).
Squid fillet.

Excess salt leads to water retention in the body, and oil will re-add subcutaneous fat.

Oatmeal.
Brown rice.
Premium whole grain pasta.
Legumes (chickpeas, lentils, peas; also good sources of protein).
Buckwheat.
Fresh green vegetables (all kinds of cabbage, cucumber, celery, carrots, boiled beets and turnips).
Fruits (apples, bananas, pears).
Berries (frozen are great alternative sweet dishes).

The denser and sweeter the fruit, the more calories it contains. For example, an apple contains 50-60 kcal, and a banana contains about 200 kcal.

Zero saturated fat intake and unsaturated ones - to a minimum. How good sources of the latter are recommended for use:

Fatty fish (trout, salmon) and fish oil (in moderation).
Nuts (walnuts, almonds, hazelnuts).
Linseed and olive oil (as an addition to salads and other dishes).

Body drying video:

Contraindications

having chronic gastrointestinal diseases;
problems with the cardiovascular system;
people with a muscle deficiency;
during a serious load on nervous system(when passing exams, depression, change of scenery and similar situations that cause emotional burnout).

Meal plan for the week

The duration of the diet for drying the body is 1-4 weeks.

A 7-day menu with 4 meals is provided as a sample. The list of products and the indicated time are not the only correct ones - mutual substitution is allowed, subject to the number of calories consumed.

Monday

breakfast (7:00) - 4 tbsp. l. oatmeal in water, 3 squirrels ( egg) raw, a glass (250-300 ml) of tea with 1 tsp. Sahara;
lunch (13:00) - 200 grams of boiled chicken breast, 150 g of fruit salad (apple, banana, pear, grapes, strawberries), a glass of cranberry juice;
afternoon snack (16:00) - 100 grams of buckwheat in water, 300 ml of green tea;
dinner (19:00) - 150 grams of stewed pollock, 150 grams of broccoli with olive oil, a glass of kefir.

Tuesday

breakfast - oatmeal in water (250 grams), tea;
lunch - salad of peppers, cucumbers and herbs (150 g), stewed squid (200 g) with 1 tbsp. l. sour cream, compote;
afternoon tea - 150 grams of cauliflower or broccoli soup;
dinner - steamed low-fat white fish (250 g), cabbage salad.

Wednesday

morning - 150 grams of buckwheat in water, a boiled egg (1 pc), 300 ml of unsweetened tea;
day - 250 g fish soup without potatoes, 200 g fresh vegetable salad (tomato, cucumber, pepper, arugula, parsley, dill), a glass of compote;
afternoon tea - 100 grams of cottage cheese, a handful of raisins;
evening - 200 grams of boiled fish, 150 grams of fruit salad without banana.

Thursday

Do not quit training while drying! Otherwise, instead of a beautiful dry muscle figure, you will have a painful appearance.

breakfast - an omelet of 5 egg whites, 350 ml of skim milk;
lunch - 150 grams of pepper and greens salad, 200 g of boiled beef, compote;
afternoon tea - 100 grams of boiled tuna, 100 grams of asparagus;
dinner - 200 g of cottage cheese, a glass of kefir.

Friday

morning - 200 grams of oatmeal in water, 30 g of raisins, tea;
day - 250 g of stewed fish with vegetables, cucumber and tomato salad;
afternoon tea - fruit salad (apple, pear, grapes, berries);
evening - baked squid (250 grams), 100 g of low-fat cottage cheese, a glass of kefir.

Saturday

breakfast - 5 boiled eggs (with yolk), 2 medium-sized tomatoes, a glass of green tea;
lunch - 250 g fish soup without potatoes, 200 g fresh vegetable salad (tomato, cucumber, pepper, arugula, parsley, dill), a glass of compote;
afternoon tea - 150 grams of cottage cheese, a glass of kefir;
dinner - 200 g of buckwheat in water, milk (300 ml).

Sunday

morning - an omelet of 3 proteins, fresh cucumber, tea;
day - 250 grams of mushroom soup, 150 g of boiled chicken, a glass of fruit drink;
afternoon tea - cucumber salad (200 g);
evening - 200 g of cottage cheese, a glass of kefir.

The presented menu is more suitable for men whose height varies from 170 to 185 cm, and body weight - from 65 to 80 kg. Girls are advised to reduce the amount of food they eat by 20-25%.

Monthly meal plan

If you have 5-10 kg of excess weight, drying is simply pointless. Lose weight in the usual way first.

Presented earlier the menu is ideal for the first seven days an athlete with average performance.

For the next seven days, fruits are excluded from the diet, and the last meal consists of cottage cheese, kefir (5 days a week), boiled fish and chicken (the other 2 days).

The third week is accompanied by the elimination of sugar, replacing consumed vegetables with 2-3 extra spoons of cereal or 50-100 g of meat.

On the fourth seven-day period, the menu consists of 60% cereals, portions of which increase by 40-50% from the first week.

This type of diet should not be practiced more than 2 times a year, regardless of athletic goals.

A full nutritional cycle during drying ends in a month, however, professional bodybuilders or experienced amateurs extend the duration to 1.5 months. In this case, the fifth seven-day period involves the abandonment of cereals in favor of protein foods (peas, chickpeas, beans), and the sixth is the exclusion of dairy products with a gradual return to the menu of the first seven days.

For a month of following the prescribed rules, the athlete loses up to 10 kg of excess weight, gaining a slender body.

Not every girl visiting gym, is going to compete, but, probably, everyone will want to sit down one day for drying and see her body with a minimum percentage of fat. The period of fat burning should be carried out if a certain muscle mass has already been recruited and there is a constant experience, calculated for months (at least six months), otherwise there will simply be nothing to "dry". It is also important to understand that correct drying- this is not just weight loss, it is a decrease in body fat with maximum preservation of muscle mass.

Drying for girls at home and for competitions is not very different, as well as the menu by day, since in both cases the main task- get a beautiful relief body. The only difference is that in the last days competitions, a more rigid diet is used: water consumption is limited and carbohydrates are completely excluded, and a day or a few hours before going on stage, the athlete consumes carbohydrates and gets a full muscle body.

But this is all very individual, and such actions are best carried out under control. personal trainer... If drying is required for life, then there is no need to carry out any schemes with carbohydrates and water. Let's find out what should be the drying of the body for girls. We will schedule a monthly menu by day for the first 7 days, and indicate the principles of nutrient manipulation in subsequent stages.

How to start drying for girls

On average, a fat burning diet lasts from 1 to 2 months, depending on the available body fat. Better to set realistic goals and not expect to dry out in one week. The entrance to the dryer should always be smooth and gradual, so it is much easier to endure food restrictions, and the result is a better shape than when you are in a hurry and do everything at an accelerated pace.

Food during drying should be fractional, in small portions - 5-7 times a day and nothing more. Carbohydrates should be consumed in the morning, or 1-2 hours before exercise. Immediately after training, it is recommended to drink whey protein isolate, and after half an hour or an hour, eat a full meal of vegetables and protein.

When drying the body of any girl, be sure to include polyunsaturated fats in the menu, which are found in (especially a lot in red - salmon, trout, pink salmon), nuts, avocados and flaxseed oil. Fat deficiency is extremely harmful for the female body, which can lead to the absence of menstruation, deterioration of the condition of hair and skin, so you should not be afraid of the right fats.

What should be excluded from the menu right away:

sugar
cakes and any bakery products
products containing animal fats - butter, sour cream, milk, fatty meats - pork, lamb, fatty parts of chicken and beef

Can be consumed in moderation:

fruits with a high glycemic index - pear, banana, peach no more than 1 piece per day and only in the first week, sour berries and low GI fruits can be consumed throughout the drying process, but in moderation
sometimes you can eat starchy vegetables - corn, beets, pumpkin, potatoes (of course, boiled or baked without oil and only in the first or second week)
egg yolks, but not more than 2 per day

What can girls eat on drying:

boiled or baked chicken breasts, skinless turkey fillets, egg whites, any fish, including red, seafood
low-fat cottage cheese, but not more than once a day
fresh herbs and vegetables high in fiber - tomatoes, cucumbers, peppers, celery, asparagus, broccoli, green peas, all kinds of salads, celery, parsley

Non-starchy vegetables can be eaten as much as you want, they are not taken into account when calculating the calorie content of the diet, since there are practically no calories in them. It is also important to drink at least 2-3 liters of water per day.

How and how many carbohydrates to eat

Carbohydrates are probably the hardest part for girls on a drying menu. An excess of them can slow down the process of fat burning, and a deficiency will significantly worsen the psychological and the physical state... If you feel constant lethargy, fatigue and apathy while drying at home, you are ready to break loose and eat a huge cake, then you should increase the amount of complex (not simple!) Carbohydrates.

It is important to understand that serious restrictions await you, and you will always experience a slight feeling of hunger, but if you feel like a vegetable and are unable to do anything, then this is wrong! Therefore, it is worth focusing not only on average indicators, but also on your own feelings, characteristics of the body, if necessary, increasing or decreasing complex carbohydrates.

For example, let's take a girl weighing 55-60 kg and a height of 165-168 cm. In the first week of drying, she will need 100 grams of carbohydrates every day, that is, 2 grams per 1 kg of body weight. With each week they will decrease, on the second they should be reduced to 60-50 grams per day, on the third to consume no more than 50 grams, but watch your feelings. The fourth week - we reduce the consumption of coal to a minimum, if weight loss is poor, then we alternate 50 grams - for two days, that is, one day without carbohydrates at all, the second day - 50 grams for breakfast.

All carbohydrates are calculated in dry form, since porridge swells when boiling, and, accordingly, the weight increases. Where to get it - from oatmeal, buckwheat, millet, whole grain bread, brown rice.

Protein amount

For drying, you need at least 2-2.5 grams per 1 kg of body weight, that is, a girl weighing 50-55 will need at least 100 grams. However, if a girl has a decent muscle mass, and her weight is 60-65 kg due to muscles, then she needs to increase the amount of proteins in her menu to 150-200 grams per day. Mainly, you should consume protein from animal food - meat, fish, eggs and protein, vegetable protein is consumed in an amount of no more than 10-20%.

In the first two weeks of drying, the amount of proteins is 50-70%, fats - 10-15%, carbohydrates - the remainder, in the third-fourth week of proteins - 70-80%, fats - 10%, carbohydrates - the remainder, in the last week proteins are reduced to a maximum, and carbohydrates to a minimum, fats remain, you yourself can determine the ideal ratio depending on your own shape and well-being.

Photos of girls before and after drying

A diet for drying (losing excess weight) is almost 70 percent of success, and no hard training without a properly developed nutrition plan can bring the desired result.

It is imperative to get rid of the idea that your previous diet will be suitable for the period of your workouts. This is not at all true. You will be forced to radically change your meal plan.

- This is a competent workout together with a properly composed diet, which is based on a decrease in the volume of subcutaneous fat while maintaining the muscle mass gained earlier.

The main points of the diet, which must be followed if you decide to go through the drying process when doing bodybuilding:

The more fat you have in your body, the more protein you need to consume instead of carbohydrates. That is, if before the ratio of proteins-fats-carbohydrates was approximately 20-20-60, now it is necessary that on the contrary it was 60-20-20. This means that approximately two-thirds of the carbohydrates consumed during the muscle building phase must be replaced using proteins. But, in no case should you completely abandon fats and carbohydrates, otherwise you can harm your own health. Protein should be increased over normal training periods and can be 3-4 grams per kilogram of your body weight.
All the same, how many calories and carbohydrates do you need to add to your diet for drying? The dosage of fat and carbohydrate intake should be adjusted according to individually, taking into account the personal characteristics of metabolism. It is quite easy to do this - at a rather slow pace and gradually reduce the amount of carbohydrates eaten during the day until the process of burning fat itself is activated. This can be seen with a decrease in body fat, as well as a decrease in body weight.
Most of the protein consumed during drying should come from sports nutrition What is the reason? The fact is that even foods high in protein and low in fat, whether it is fish, seafood or chicken, contain a large amount of saturated acids, which is completely unacceptable in today's situation. I would like to recommend stocking up on soy or whey protein... Protein is able to suppress catabolic processes and protect muscles without interfering with the drying process. What kind of protein should be chosen and how to use it can be found on the website of Vladimir Molodov, from which you can download a video course on sports nutrition for free. It is needed so that you can easily navigate the names of non-steroidal drugs and choose what you really need at this very moment, and not what the seller or fitness instructor recommends to you. I would like to recommend this site to everyone, as there is really high-quality information.
There should be absolutely no post-workout that many people mistakenly recommend. Only protein and carnitine. In one of the following articles, we will discuss in more detail sports nutrition during the drive overweight.
During the period of aerobic exercise, it is necessary to make it a rule to get carbohydrates only from products of natural origin, that is, from fruits or vegetables. No pies or buns! Try to forget about foods that kill your figure, at least for the period of the diet.
Try to eat foods that have a low glycemic index, slow carbohydrates. It is necessary to exclude "high glycemic" and "simple" carbohydrates. A table of foods and their glycemic indices is shown in the image below. The glycemic index refers to the rate at which carbohydrates are absorbed, and the lower the glycemic index, the better for you. Foods with a low glycemic index break down very slowly in the body and give you energy for a long period of time and are not stored as fat. Slow carbohydrates are found in cereals, wholemeal products, nuts, vegetables, and unsweetened fruits.
Try to eat more often, but in very small portions. This rule applies not only during excess weight loss, but also during muscle mass gain. In general, a frequent diet can be called the staple of any bodybuilder's diet. Avoid eating two hours before training and an hour and a half after.
Any carbohydrates are prohibited 4 hours before bedtime. Taking carbohydrates at night, your body simply cannot physically process them during a night's sleep and they will be stored in reserve. It will be best to drink a little protein shake in water or skim milk at night.
The duration of the diet, which is necessary for drying, is usually determined individually for each athlete, but usually it is 5-8 weeks. The essence of the diet is to gradually reduce the amount of carbohydrates every week. In the last week, carbohydrates are removed altogether, and one carbohydrate-free week is established. Protein foods need to be taken a lot and often. Only an exclusively "protein" diet is able to provide additional load on the kidneys. There is also a risk of ketosis (accumulation of ketone bodies in the blood) and even ketoacidosis (acidification, poisoning with ketone bodies), leading to drowsiness, weak dry lips, a feeling of acetone from the mouth, and other unpleasant effects. As a result, it is necessary to conclude that neither in no case should such a diet be abused.
Drying, as a rule, begins gradually; you cannot immediately give up carbohydrates and fats. Smooth, gradual reduction in carbohydrate intake will give you the opportunity to keep your distance during the initial phase of the diet.
On a diet during drying, water intake should not be limited in any way. This is the most common mistake made by inexperienced people in this matter. Thanks to water, the metabolism is accelerated, and, accordingly, all processes, such as weight loss and weight gain, take place faster.
Do not forget about the consumption of vitamin complexes, fiber and minerals while losing weight, because drying is a psychologically and physically difficult process and a deficiency of vitamins or minerals will only aggravate your physical and psycho-emotional state.
Eliminate all kinds of mayonnaise, ketchup, croutons and sauces from your diet. Also, during the drying period, alcohol is unacceptable, because it can irritate the mucous membrane, as a result of which you will overeat. Salty, smoked and canned food, even with an optimal composition of macronutrients, should be excluded.
A number of bodybuilders use meals at night to suppress muscle-damaging catabolism. You can wake up at night and have a drink protein cocktail thereby preventing muscle breakdown during sleep. It is thanks to this lifestyle that it is possible to demonstrate high-quality muscles and your slim stomach at competitions.
If possible, you should avoid consuming dairy products with the exception of low-fat cottage cheese., because even low-fat dairy products contain a lot of carbohydrates, which help to retain fluid in the muscles, which, as a result, will not allow the development of the necessary muscle relief.

Lean meat
A fish
Eggs
Low-fat dairy products - cottage cheese, kefir, milk
Porridge - millet, oatmeal, buckwheat, corn, etc.
Legumes - peas, beans, beans
Fruits and vegetables

Approximate diet:

Description: This drying diet is for seven days ... It lists only the main meals. It is recommended to have a snack between meals. On the basis of the above-described criteria for an optimal diet during drying, it is possible to draw up your own nutrition program for the period of excess weight removal.

Monday

For breakfast - oatmeal flakes, sweet tea, protein shake;
For lunch - chicken broth, chops with buckwheat, fresh vegetables;
For dinner - fish fried in vegetable oil, fresh vegetables;

Tuesday

For breakfast - buckwheat flakes, low-fat fish, tea with lemon and sugar;
For lunch - chicken breast and vegetables, cauliflower soup;
For dinner - fat-free cottage cheese with dried fruits and a protein shake;

Wednesday

For breakfast - two boiled eggs, tea;
For lunch - fish soup, boiled fish with potatoes;
For dinner, fruit with a protein shake

Thursday

For breakfast - muesli with a protein shake;
For lunch - soup with mushrooms, chicken breast, vegetable salad;
For dinner - stewed fish and carrot salad with cabbage;

Friday

For breakfast - an omelet of 2 eggs, a bun with honey and tea;
For lunch - buckwheat soup, porridge with chicken fillet, fruit juice;
For dinner 2 apples, protein shake;

Girls admire muscular athletes with accentuated relief. But everyone can become an object of women's views, how? The thing is that before each competition, bodybuilders go through a comprehensive program of diet and training - drying. It works to reduce fat mass to a minimum, as a result of which muscles stand out and become more accentuated. Let's consider the main element of the diet for drying the body - the menu for men.

Curious! It is much easier for men to highlight the relief of each muscle, since they have less adipose tissue. And metabolic processes are faster than those of the weaker sex. That is why the diet is markedly different from drying the body for women.

The main principles of drying

Drying the body is the final stage in preparing athletes for a competition. Its purpose is to emphasize the already developed muscles and get rid of subcutaneous fat. But even this stage is not complete without training and effort.

And so, the main components of body drying:

Sports mode. Includes strength and cardio workouts to help maintain muscle tone.
When drying, you should Special attention pay to the regimen and quality of training - reduce the intensity, and instead increase their duration. Too intense exercise can lead to injury.
The power load must also be optimal. Weight needs to be selected so as to keep the muscles in good shape, but not burn them.
Nutrition. This area should undergo dramatic changes: the transition to fractional meals (5-6 times a day in small portions), the amount of protein in the menu increases, carbohydrates are reduced.
Daily regime... Too much stress on muscles can lead to muscle loss. Therefore, it is necessary to adhere to a healthy daily routine, giving the muscles time to recover: sleep, rest, breaks between workouts.

Diet for drying the body for men

The main requirement for a diet is maintaining muscle mass. A protein diet does an excellent job with this task.

But this does not mean at all that carbohydrates should be completely abandoned. The breakdown of protein provokes the intensive formation of ketone bodies, which increase acidity. Which leads to the failure of the kidneys and liver. Complex carbohydrates interfere with this process.

Fats also play important role in the human body, especially in the male, and it is not recommended to exclude them.

If, in the usual mode, the athlete needs 2 g of protein per 1 kg. body weight, then during drying, this amount increases to 2.5 g per 1 kg. body weight.
Carbohydrates from 2-7 g per 1 kg. body weight is reduced to a minimum - 2 g per 1 kg. body weight.
Fat should be consumed 0.5 g per 1 kg. body weight. Without them, internal organs will not be able to function effectively.

The correct diet during drying is developed in accordance with the following requirements:

70% of the diet consists of protein.
20% is assigned to complex carbohydrates: pasta from durum wheat, bran bread, fruits, vegetables, cereals.
Fats, however, need to be consumed at least 10% of the daily diet. Only unsaturated fats - vegetable oils, oils of legumes and nuts, sea fish.

Milk contains saturated fat, it must be replaced with cottage cheese or kefir.

The daily calorie content is not higher than 2300 kcal. Those. one serving - 400 kcal.
Carbs are reduced gradually to avoid a sharp drop in glucose levels.
The consumption of carbohydrates after lunch is excluded.
Protein shakes are encouraged.
Drink at least 2 liters of water per day, 3 liters of water on workout days!

Healthy products for drying

A diet for drying the body for men should be balanced in terms of vitamin and mineral composition. This is important for the smooth functioning of the body and maintaining muscle tone. Therefore, it is necessary to include such healthy foods in the diet:

lean meat: chicken, turkey, beef;
fish: salmon, salmon, trout;
eggs;
kefir and cottage cheese;
mushrooms;
cereals;
durum pasta;
legumes;
radish, zucchini;
fresh vegetables;
vegetable oils;
fruits;
mineral water;
green tea.

On a note! 250 g of rice contains 200 g of complex carbohydrates. The same amount of buckwheat contains about 167 g of complex carbohydrates.
Important! During drying, you must not eat products that retain liquid in tissues: flour products, coffee, grapes, alcohol, salt, sugar.

Diet for drying the body: a menu for men

Now let's look at an example of what should be the diet of the stronger sex during drying.

Sample menu for one day

Breakfast: steamed omelet and boiled lean fish fillet.
2nd breakfast: protein shake or 200 g of cottage cheese with fresh fruit slices.
Dinner: any first course in poultry broth, 100 g of boiled porridge, boiled chicken fillet.
Afternoon snack: kefir, apple or orange, or banana, or grapefruit.
Dinner: lettuce or vegetable salad, steamed fish.
2nd dinner: sunflower seeds, Walnut, cottage cheese or kefir.

On a note! Eat more cottage cheese. It contributes to the drawing of muscles.

Menu for the week

Monday

Breakfast : oatmeal, cottage cheese, banana, orange.
2nd breakfast : whole boiled fillet, 100 g of rice, 50 g of fresh tomatoes.
Dinner : poultry broth, 100 g of veal, protein shake of 5 egg proteins, millet porridge.
Afternoon snack : Greek salad with olive oil, 50 g of rice porridge, whole boiled fillet.
Dinner : boiled salmon fillet, vegetable sauté.
2nd dinner : orange, casein protein shake.

Tuesday

Breakfast: protein shake of 6 proteins, 100 g of cottage cheese, orange.
2nd breakfast : 150 g of boiled pollock, 100 g of buckwheat porridge, tea.
Dinner: broccoli puree soup, steamed turkey cutlets, vegetable sauté.
Afternoon snack : grapefruit, 2 lemon wedges, 8 protein protein shakes.
Dinner : dried fruits, 150 g of boiled salmon fillet, Greek salad with green onions.
2nd dinner : assorted fruits, walnuts.

Wednesday

Breakfast : 2 hard-boiled eggs, 20 g of cheese, tea.
2nd breakfast: cabbage salad, 150 g of boiled fillet, 100 g of rice porridge.
Dinner : fish soup, baked potatoes with tomatoes.
Afternoon snack : protein shake of 8 egg whites, grapefruit, 100 g of cottage cheese.
Dinner : 150 g of boiled salmon, apple.
2nd dinner : casein cocktail.

Thursday

Breakfast : omelet of 3 proteins and 1 yolk, orange, tea.
2nd breakfast : poultry dumplings (150 g), 100 g of potatoes, tomato, grapefruit.
Dinner : bean soup, vegetable sauté, 200 g of boiled fillet.
Afternoon snack : 150 g asparagus, 200 g cottage cheese.
Dinner : lettuce salad, steamed turkey cutlets, handful of pumpkin seeds.
2nd dinner: protein shake with casein, walnut.

Friday

Breakfast : 3-egg omelet, whole grain bread, 20 g of natural honey.
2nd breakfast : steam poultry cutlets (150 g), 100 g of oatmeal, tomato, orange.
Dinner : mushroom soup, buckwheat, poultry dumplings, carrot juice.
Afternoon snack : 100 g steamed fish cakes, Greek salad.
Dinner : 6 egg protein shake, banana.
2nd dinner: 100 g of cottage cheese, pumpkin seeds, walnuts.

Saturday

Breakfast : millet porridge with low-fat milk, raisins, orange.
2nd breakfast : poultry dumplings (150 g), tomato, 50 g of buckwheat porridge.
Dinner : chicken noodle soup, stuffed cabbage, 2 lemon wedges.
Afternoon snack : 200 g of cottage cheese, boiled salmon fillet, walnuts.
Dinner : Greek salad, steamed turkey cutlets (150 g).
2nd dinner : 3 egg protein shake.

Sunday

Breakfast : steamed fish cakes, vegetable sauté, tea.
2nd breakfast : oatmeal, orange juice.
Dinner : pickle, 100 g of porcini mushrooms, 2 boiled eggs, carrot juice.
Afternoon snack : walnut, grapefruit, greek salad.
Dinner : protein shake of 5 eggs, boiled breast, tomatoes, orange.
2nd dinner : 100 g of cottage cheese, omelet from 2 eggs.

Drying results

Diet for drying the body allows you to lose up to 30 kg. weight, exclusively in the form of subcutaneous fat, for 2 months. Adhering to the same diet and exercise is recommended for 1.5 to 2 months. During this time, you can significantly improve your relief and maintain muscle tone.

Curious! For athletes who constantly resort to drying, 2 weeks is enough to burn most of the subcutaneous fat.

Weight loss occurs by reducing carbohydrates in the diet and frequent visits food. The body simply does not need to put aside calories "in reserve". And the increased amount of protein preserves muscle mass.

Important! The permissible weight loss per week is 700 g. If the weight drops more rapidly, you may be losing fluid or muscle mass. It is urgent to revise your diet and make it more caloric by adding complex carbohydrates.
It is strictly forbidden to adhere to drying the body for more than 2 months. Otherwise, you risk causing harm to your health.
If drying is slowed down, you can reduce the amount of sugars and fruits consumed.

Contraindications

Body drying for men - great way transform your body, complementing it with relief muscles. However, such a diet is not suitable for everyone.

It is contraindicated to sit on sports diet people:

with kidney disease;
with stomach diseases;
with diseases of the pancreas;
with bowel diseases;
with liver diseases;
suffering from diabetes mellitus;
with individual restrictions.

Important! Before drying, be sure to consult your doctor.