Drying the body is a quick and effective way to get rid of excess fat deposits. But it often happens that along with muscles, fat deposits also grow. This phenomenon is completely normal, since most bodybuilders use biological supplements, which affect weight gain. In order to remove a round belly and show off their abs, many men resort to drying, which will be discussed today.
The goal of cutting is to get rid of fat deposits as quickly as possible, which allows you to preserve muscle mass (with normal weight loss, muscles go away along with fat).
While drying the body, the muscles will not grow despite all the efforts and sports activities of the athlete. Gaining muscle mass and burning fat are incompatible things that few people know about. It is also worth remembering that without a certain muscle mass, you will not be able to get tangible results from drying.
To create a sculpted figure and burn fat, athletes use the so-called drying. This efficient lipid breakdown process is based on the reduction of muscle glycogen
The whole drying process is simple and consists only of slightly adjusting the diet (emphasis is placed on proteins, fiber and fats are practically eliminated). The training program will also change while maintaining the basic exercises.
The basis of the diet when cutting is proteins, which help maintain muscle tone.
Changing your training program is only half the battle. The next stage is diet. In fact, you shouldn’t worry about this, since the best diet is to reduce calorie intake (daily intake is 2000 kcal) and avoid light carbohydrates and fats.
You should not try to reduce your body fat content to a critical level of less than 5%. With such indicators, your body, on the contrary, will aim to replenish its fat reserves, which will negatively affect the drying process. At least 8% is considered optimal! In this case, the drying result will please you much longer.
Fractional meals: menu for the day and week
8.00. Breakfast time.
Option 1: 200 g chicken, 200 g potatoes, 1 tomato
Option 2: steamed or boiled cereal and green tea
Option 3: two eggs, boiled for up to 5 minutes, a cup of coffee with or tea with honey
11.00. Lunch.
Option 1: 250 g cottage cheese, 2 tangerines, 1 banana
Option 2: 7 boiled proteins, 2 grapefruits
Option 3: 200 g cottage cheese, 200 ml kefir, 4 tangerines
13.00. Lunch time.
Option 1: hot dishes have not been canceled: soup with vegetable broth or meat, lean meat, or fish
Option 2: vegetable side dish or boiled cereal (wheat, bulgur, etc.), boiled chicken breast (should alternate with fish).
Option 3: a palm-sized piece of lean boiled meat with stewed vegetables and a vegetable salad, sprinkled with a small amount of olive oil.
17.00. Snack time.
Option 1: make yourself a salad (100 grams) with avocado and carrots
Option 2: 20 grams of nuts or a handful of dried fruits.
Option 3: fruit salad - 10 grapes, 1/2 apple, 1 walnut kernel, 1 kiwi, 1 orange, 1/3 grapefruit
19.00. It's dinner time.
Dinner should not be particularly difficult for the body and therefore you should limit yourself to a salad of fresh vegetables and you can eat.
22.00. Last snack.
250 ml 1% kefir or any other low-fat fermented milk products
It is important to know: the last meal should be taken 2 hours before bedtime. It is also worth eating in portions that fit in the palm of your hand.
Removing water from the body
A sculpted body can never be perfectly contoured; muscles will not cut as well if a lot of water has accumulated in the athlete’s body. Many people write that drying does not involve getting rid of water, but this is a mistake. Draining the water is the last stage of drying. And throughout the entire process, it is more convenient to monitor your progress when the body copes well with removing excess water.
How to prevent water retention? When drying, you must drink at least 2 liters of water per day (tea, coffee and juices do not count). The more you drink, the better your body removes excess water. If you don't get enough, the body will try to hold it back, and you will begin to swell. Your effectiveness in training will also decrease, since a dehydrated person works less intensely.
Substances that affect fluid retention:
- Alcohol
- Creatine
- Caffeine
- Sahara
- B vitamins
- Sweets
The male body has more efficient mechanisms for burning fat reserves. This promotes faster metabolism, muscle hypertrophy and a unique hormonal balance
As a rule, drying boys and girls differs in the following aspects:
- Nutrition. If, in order for the muscles not to lose their shape, athletes consume more proteins. Then girls need to focus on fiber when drying;
- method of training (if guys focus on strength exercises, then girls are recommended to pay special attention to aerobics during drying).
As a rule, athletes do not have any gender differences regarding body drying. We can only highlight different methods that are suitable for boys or girls.
How not to cause harm when drying your body?
No matter how funny it may sound, an athlete can seriously harm himself with such a simple thing as drying. The main danger is overdoing it to achieve the fastest possible effect. Many people exhaust themselves in the gym and eat practically nothing. Of course, the desired effect can be achieved in a few days, but the consequences of such weight loss will be very disastrous. Due to the fact that the body does not receive the necessary proteins, it cannot produce a sufficient amount of energy, and training only aggravates the deplorable state of the body, which can lead to fainting and the development of ulcers.
It is forbidden to sit on. This is very harmful to the body. This is explained by a chain of several factors. With a deficiency of carbohydrates and glucose, the body begins to consume glycogen, and then fats.
Medical contraindications
Video: how to dry properly for guys
Conclusion
By changing the training program and choosing the most suitable diet, the bodybuilder will get the desired result. You should also remember that when losing weight, you can lose muscle mass along with fat, so do not forget about increasing your protein intake. Drying should take no more than 3 weeks.
Be sure to read about it
So, you have most likely heard about this method of getting rid of excess fat as drying. To understand this process and understand what it is, we created this article. Athletes from time to time resort to drying their bodies. This process is very difficult for the body. Today you will learn how to dry properly. Today, any trainer knows that drying the body means a special diet and physical activity. You must understand that cutting is getting rid of excess fat while maintaining muscle mass. Today you will learn how to achieve the right result without harming your health.
It’s worth starting with the fact that you must understand when exactly your body needs to resort to this process. If you have a sufficient supply of muscle mass and you want relief to appear on your body, you can resort to drying. It must be understood that a person who does not have a proper supply of muscles should not resort to body cutting. It's pointless. Such an organism may not be able to bear this load. Not all representatives of the fair sex know how to properly dry a girl. It is men who most often resort to drying the body, but sometimes female athletes, before serious competitions, can begin the process of drying the body.
What is drying
You need to understand that a person who is not ready to dry his body can harm his body. Any qualified trainer will tell you that cutting is a process that needs to be entered into gradually. We recommend that you adapt your body within 3 weeks. This is the most optimal period. So, your task is to implement several basic aspects of drying the body. You need to understand that the main components of drying are nutrition and proper exercise. It is also important to maintain a water-salt balance. Every athlete knows how to dry properly for men. As for nutrition, you will have to give up carbohydrates for a while. This means that protein foods will predominate in your diet. You will need to consume approximately 2 g of protein per 1 kg daily. weight.
We have given you a list of foods that contain the most protein. First of all, it's chicken breast. Let her be skinless. You should also eat fish and green vegetables. As for fruits, they should not be sweet; sour lemons will suit you. Usually, when drying, a person does not feel hungry, but in most cases you may notice the presence of a bad mood. As for the cooking method, we recommend that you use boiling or cooking food in a double boiler. These food processing methods are considered healthier. If you fry food, then there is a possibility of gaining fat, which you are trying to get rid of.
Now you know how to steam dry properly. As for physical exercises, they should be strength exercises. The trainer should select an individual set of physical activities for you. You need to realize that drying is a long and serious process, so you must understand that it must be done correctly. We recommend that you contact a trainer before starting drying. A professional trainer will help you decide on your diet and basic, or as they are also called, basic exercises that you will need to perform when cutting. As for the drinking regime, when drying the body you need to drink green tea and pure mineral water. It is strictly forbidden to consume sweet juices or carbonated drinks. This is very important. How to dry women properly is written in sports publications and a large number of sports magazines. It is very important to approach this process correctly. Today there are several opinions that relate to drying the body. It is important to understand that this process is multi-stage. This means that carbohydrates are replaced by proteins in the diet gradually, rather than abruptly.
If you suddenly remove all foods that contain proteins, serious damage will be done to the body. This is not worth doing. Every athlete needs to know how to dry properly in bodybuilding. This means that a professional athlete temporarily changes his diet and increases physical activity. Drying for a bodybuilder and an ordinary person is very different. This is worth understanding. Today, you need to remember that you should also exit drying gradually, and not abruptly, as some novice athletes do.
You already know how to dry girls properly; diet is of primary importance in this matter. Drying is a kind of carbohydrate-free diet that will allow you to prepare for a responsible competition to demonstrate your body. Drying also helps the relief appear. This is a great way to get your body in order. Some people believe that when drying, you need to limit your water intake. This is wrong. You should not make such a mistake, because this rash action can lead to serious consequences for the body. Sometimes this has a negative effect on the kidneys and can lead to kidney failure.
You can watch this video to see how to properly dry your body. You should not overstrain your body; you must strictly follow your training plan, which should be drawn up for you by a specialist. We recommend including active cardio exercises. This could be running or other active exercises. But don't overexert yourself. You should do cardio exercises no longer than 30 minutes a day. Then you can proceed to the power block. This means you can alternate between different types of exercise.
Today, there are several options for drying the body. Everything will depend on the state of preparation of your body. If a person does not have enough muscle mass, then cutting will be difficult. Before changing your diet, you need to consult a specialist. If you cannot limit your diet, then you should not do drying. In some cases, you can use special medications that help burn fat. They are called fat burners. Today we can say that drying is an emergency measure taken by athletes. If you are not involved in professional sports, then you should not resort to drying. This measure is appropriate if you want to get rid of fat and at the same time you have a sufficient amount of muscle mass. We wish you excellent health and a beautiful body.
In the gym and beyond, drying the body is probably one of the most popular topics among athletes, and both boys and girls talk with equal fervor about how to properly dry muscles and how difficult it is. However, it is better to turn to competing bodybuilders for experience in this matter; their results are obvious and most pronounced.
Our expert Dmitry Yashankin talks about how to dry properly.
Where does body drying begin?
Let's be honest with each other. There is no need to indulge yourself with illusions: the average person is unlikely to be able to look like the sculpted and muscular guys on the covers of magazines. They are either young fashion models who have never had problems with dryness, or bodybuilders in competitive shape who use pharmacological special agents, without which it is impossible to achieve muscle stiffness and vascularity.
We are interested in getting rid of fat in a “natural” way, which means initially expect that the result will be, but not like the performing bodybuilders on the podium. For example, let's look at an example of a fat-burning workout.
Preparation for competitions, which is popularly called drying the body, can be divided into two successive stages: fat burning and “eyeliner”. “Eyeliner” is the final stage, during which the athlete begins to manipulate the water balance in the body, achieving a minimum amount of fluid under the skin.
However, “eyeliner” brings only a short-term effect, but we will borrow the experience of fat burning.
What can a 30-year-old man, prone to obesity and regularly training with iron, borrow from the arsenal of athletes? Unfortunately, nothing new. Everything has been known for a long time and works great.
But if everything is so simple, why are there so many overweight people? Firstly, because it is difficult. Not difficult, but difficult.
Gaining mass, working on the relief, drying the body - this is a lot of work and, frankly, not particularly creative or interesting.
How to exercise while drying your body
Many visitors to fitness clubs and “atmospheric” gyms in the basement do things that make no sense. A typical picture: an overweight individual, hungry for relief, with a feverish gleam in his eyes, wraps himself in some kind of miracle belt and goes to the cardio zone.
He returns after 20-30 minutes, lathered up, out of breath, and rushes to work out his abdominal muscles, and then, for example, his biceps. What is the logic in this?
First, remember: miraculous belts and shorts for ladies will not bring any practical benefit. And there is also no effect from a local increase in the temperature of problem areas of the abdominal area of the press. On the contrary, you risk overloading your heart, overheating the internal organs located in the abdominal cavity and simply getting a rash.
And the inspiring streams of sweat that are caused by these insulation have nothing to do with fat burning and how to dry properly - especially not.
Secondly, running for people over 30 years old and weighing more than 100 kg is generally not recommended for reasons of the safety of the knee joints and spine.
However, we must remember that during the period of fat burning and drying the body, it is necessary to perform aerobic work and cardio exercises. This is exactly the level of load that allows us to remain in the zone of sufficient oxygen consumption. It is believed that the target heart rate (heart rate) for fat burning is 60-70% of max heart rate.
For example, if you are 30 years old, then: 220 - 30 = 190. Your heart rate should be: 60% -70% of 190, that is, 114-133 heart rate.
If you are suffocating, it means oxygen starvation occurs and the oxidation process is inhibited. Burning in the muscles means that the load is too great and energy supply comes from anaerogic glycolysis of glucose and fat is again not oxidized.
Abs workout
During the period of fat burning while drying the body, this is an almost useless exercise, since local lipolysis does not exist (unlike local lipogenesis).
But if the reason is not only subcutaneous fat, but also “sagging” abdominal skin, and you want a toned stomach, know: the transverse abdominal muscle is responsible for this - the deepest of the abdominal muscles and not involved in anatomical movements. You can pump it up using a so-called vacuum (drawing in the abdomen while exhaling).
Abdominal vacuum
In addition, the abdominal muscles are a very small muscle mass and often even a 30-40 minute abdominal workout does not cause significant energy consumption, and in a trained person it does not even bring the heart rate closer to the fat burning zone. The same applies to other conditionally small muscle groups.
- First of all, strength training for 40–60 minutes.
- Give preference to large muscle groups, shortening the rest between sets (no more than 1 minute) and arranging auxiliary exercises in three-, giant-, or even. It turns out to be a kind of interval aerobics.
- For best results, you can try special sports supplements.
- To develop strength, use methods of kettlebell lifting, weightlifting and wrestling.
Example of word training.
Strength training for cutting
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This can be any physical activity, from banal walking on a treadmill with a maximum incline to working on a bag or group strength training with pretty ladies.
If you want to make the fat burning process more intense and the result of body drying more obvious, you can add aerobics in the morning before breakfast.
Nutrition for drying the body
If, having lived to the age of 30, you have never had the opportunity to count the cubes on your stomach, then you will have to count calories.
Common recommendations like “Eat less!” they won't help you. Advice not to eat after 6 pm, not to eat after training, or even worse - to starve, is applicable for girls who want to wear fashionable new clothes for the holiday, but not for serious adult men.
Our task during drying the body is to destroy fat as much as possible with minimal loss of muscle tissue. And since we do not use special means from the arsenal of hormones that help preserve muscles, we must be extremely precise and careful.
Your body cutting is worthless if, as a result of losing 20 kg, you do not change your body composition - the muscle / fat ratio. Moreover, you will look even worse than before the execution began: before you were big and fat, but now you are small and fat.
To avoid this, gradually reduce your daily diet every week by no more than 500 kcal (or better by 200-300) until we reach 2000 kcal.
How and what to eat while drying
To calculate the required amount of nutrients in the daily diet during the period of drying the body, we take the ratio of proteins, fats, carbohydrates (BJU) for a low-carbohydrate diet as a percentage of calorie content.
Remember: you should never feel hungry. Meals should be fractional, eat a small portion every two hours.
For example, you started drying your muscles and planned to switch to 2500 kcal/day:
- B - 50% = 1250 kcal. 1250/4 = 312.5 grams
- F - 20% = 500 kcal. 500/9 = 55.5 grams
- U - 30% = 750 kcal. 750/4 = 187.5 grams.
It is clear that all these tenths of grams are very arbitrary. To be honest, personally, so many carbohydrates are too much for me. So, if your metabolism is similar to mine - clearly slow, then gradually reduce the amount of carbohydrates and add protein by the same amount.
There is also the option of a carbohydrate-free diet, but I do not recommend it for those who do not take hormonal medications, otherwise the catabolism of muscle tissue will be enormous.
Consume carbohydrates in the first half of the day, make sure they are low. Proper sources of carbohydrates:
- oatmeal,
- buckwheat,
- brown rice,
- pearl barley porridge.
It’s not without reason that they say about weak people: “I ate little porridge!”
As for fruits, you can eat green apples (or better yet, half an apple) and grapefruits. Green vegetables rich in fiber can be consumed without restrictions: greens, different types of cabbage, cucumbers, salad.
Try not to mix carbohydrates with fats, but limiting your fat intake as much as possible is a big mistake. Just divide them into “good” and “bad” for simplicity.
“Good” fats are vegetable fats (except palm oil) and fish oil, that is, all those that are liquid at room temperature.
In a healthy diet, and even more so when cutting muscles, they should be up to 70% of the total fat, so you may have to additionally introduce them into the diet. For example, in the form of a couple of tablespoons of linseed oil.
We often get “bad” fats in excess during the day, so choose low-fat cottage cheese and chicken (or turkey) breasts. Without skin, of course.
Consume proteins mainly in the afternoon. Sources of protein during the period of drying the body will be: chicken breasts, low-fat sea fish, low-fat cottage cheese and egg whites.
We do not count protein obtained from plant foods. Taking into account that “protein” products contain about 20% protein, we calculate: 1.5 kg of products to obtain only the treasured 300 grams of protein.
So an athlete definitely won’t have to starve while cutting, and if you add the carbohydrates included in the diet, you may even have a problem with consuming such an amount of food. This is where sports nutrition comes to the aid of those who want to dry out their muscles.
Sports nutrition and body drying
You must understand that supplements are only a small help and it is unwise to base your entire fat loss strategy around them. On the other hand, drying the body is precisely the period when the consumption of supplements is most justified.
I tried both with and without additives. With additives it tastes better and is psychologically easier. I can recommend: vitamins, glutamine, fat burners, pre-workout supplements.
Vitamins
While drying, you can take sports or pharmacy vitamins, or do injections. In any case, remember that the dosage should be increased and adequate to the load.
Fat burners
It is difficult to evaluate how good a fat burner is, because the most effective fat burner does not work without the right diet, but a diet without “burners” can have an effect.
You can try consuming fat burners - or fat burners, as professional athletes call them - there will be no harm from this, but it is possible that there will also be benefit. Typically, fat burners have a dual effect: they enhance lipolysis processes and stimulate the nervous system.
It is convenient to use fat burners precisely because of this “vigor” effect, since a low-carbohydrate diet while drying the body can cause a loss of strength, and sometimes it is difficult to motivate yourself to workout without an additional incentive. Pre-workout complexes are also used for the same purpose.
Be careful when combining fat burners and pre-workouts to avoid overdosing on the caffeine that both products may contain. Carefully study the composition or consult a specialist. If in the total basket of dietary supplements that you consume, the total amount of BCAAs, glutamine, arginine and other amino acid components is 5-10 grams more than planned - this is only beneficial when you are drying out your muscles. However, if you get an overdose of caffeine, guarana, green tea extract and other stimulants, this is fraught with negative consequences for your body and, first of all, for your heart.
Protein is necessary if, due to circumstances, you sometimes have to skip meals, or because you can no longer look at low-fat cottage cheese. In this case, consume concentrate during the day, drink isolated hydrolyzate after training, and before bed - casein-based protein, multi-component or prolonged action.
Glutamine
I was always skeptical about it and took it on strong recommendation. And it just so happened, or is it really the merit of glutamine, but during the last two cuts I didn’t get sick, despite the flu epidemic and the fact that usually after 3-4 weeks of diets and aerobics I’m guaranteed to catch a cold. So try it. Effective dosage is 20 grams per day
Next, all you have to do is monitor and adjust the process of drying the body according to objective and subjective criteria. Make it a rule to weigh yourself once a week at the same time and take anthropometric measurements.
The most objective criterion is the percentage of body fat through bioimpedance analysis, however, unfortunately, such an accurate measurement method is not available to all amateurs.
Capiperometry (pinch fat folds) and scales using BES, available at home, show very approximate results, and the calculation of this indicator using formulas generally has little relation to real figures.
Therefore, to track dynamics, weigh yourself regularly and monitor changes in girth of the chest, waist, pelvis, shoulder, thigh and lower leg.
Conclusion
During drying, the psycho-emotional state worsens, nervousness, irritability and lack of desire to do anything appear - these are the side effects of a strict diet and grueling workouts.
Remember: drying the body in bodybuilding is a serious test for an athlete.
However, relief training improves blood circulation, and therefore muscle nutrition. Plus, you can finally show off the results of those grueling hours at the gym! To go through this period correctly, listen to the experience of professionals.
Train always and everywhere, dry your muscles wisely and good luck in building an ideal body.
How to dry properly for muscle relief for men - how it really happens.
Options:
- Age – 45 years
- Height – 163 cm
- Weight – 70 kg
I started strength training at the age of 17 while still in school and immediately fell in love with it. I spent all my free time in the gym. I made sure to train every day after school. At that time there was no Internet, so I got information about how to structure training, nutrition and taking supplements, and how to dry properly for muscle relief for men from bodybuilding magazines. After I graduated from high school, I began working in the nightclub industry in Dallas, Texas. I did this for many years and my lifestyle back then was not very healthy to say the least!
I drank, smoked and ate fast food a lot, especially at night after the clubs closed. At the time, my training was sporadic at best.
What was the turning point for you?
After about three years of eating fast food every day and shirking consistent workouts, I gained a lot of excess weight. I lost the muscle mass that I had been able to build up in previous years, and was generally unhappy with my body and mental state. Too much partying and eating and lack of exercise took its toll! One day on the Internet I came across a photo of the athlete Pham “Flexx” Vu and read an article about him and his advice on how to dry out a man’s body. I was instantly inspired by his physique. When I saw an Asian guy with a figure like that (I'm half Asian myself), it really motivated me. I remembered how I felt in the past when I trained and realized that I had to get back into the sport. My goal was to dry my body for sculpted muscles.
It was at that moment that I decided to get to work and was able to make major changes. I started going to the gym almost every day and even tried to start eating better.
What was the most difficult part of your transformation?
The most difficult thing was just to start and figure out how to dry properly for men who are no longer 20 years old, their metabolism is not so fast and fat is not lost so easily. I didn't have a gym membership at the time, so I forced myself to run almost daily. I'm not a runner at all, but I knew I had to start somewhere and started doing cardio to lose fat. Gradually I managed to increase my running distance to 5 km, and several times I ran 10 km, which was a great result for me.
When I finally bought a gym membership, I started doing strength training. It was an amazing feeling!
What motivates you to stay dry and work even harder?
Knowing that at 45 years old you can compete in Men’s Physique Pro is very motivating for me. I am one of the oldest athletes in the IFBB. Also, not many professional bodybuilders come out of Minnesota, where I'm from. I want to show athletes how to cut body fat for men.
My goal is to inspire you to work hard to achieve your dreams at any age!
What are your plans and where do you see yourself in the next year?
My main goal is to win professional competitions and qualify enough to take the Olympia stage.
I would like to continue competing in the IFBB. Perhaps I will even challenge myself and decide to compete in the new “Classic Physique” category.
What is your approach to training?
Since I'm 45 years old, my body cutting program for men is not as rigorous as it used to be, I don't train as hard as in the old days. My goal is to reduce the likelihood of injury. Typically, I focus on the movements, vary the tempo, and focus on contracting the muscles during each rep. In addition, I strive to maintain tension in the muscles throughout each set. In my opinion, this is very important.
Drying training program
Monday: Legs/Shoulders/Abs
- Squats 4 x 8-12
- Front squats 3 x 10-12 (Superset)
- Leg extensions 3 x 10-12
- Romanian Deadlift 3 x 10-12 (Superset)
- Leg curls 3 x 10-12
- Seated calf raise 5 x 15-20
- Seated dumbbell overhead press 4 x 10 (Superset)
- Seated lateral raises 4 x 10
- Hanging leg raises 3 x 15
- Russian twist 3 x 20
- Body tilts in a crossover with a rope 3 x 20
Tuesday: Back/Biceps
- Pull-ups 4 x 15
- Bent-over barbell row to chest 4 x 10-12 (Superset)
- Block row to the waist while sitting 4 x 10-12
- One-arm dumbbell row 4 x 10-12
- Pull-down of the upper block behind the head 4 x 10-12
- Pullover with dumbbell 4 x 10-12 (Superset)
- Lowering straight arms in a crossover 4 x 10-12
- Barbell curl 3 x 10 (triple drop set)
Wednesday: Chest/Triceps
- Bench press with dumbbells 4 x 8-12
- Smith machine incline bench press 4 x 8-12 (Superset)
- Incline Dumbbell Raises 4 x 8-12
- Bench press on an inclined bench with your head down in the Smith machine 4 x 8-12 (Superset)
- Crossover 4 x 8-12
- Crossover Arm Extension 3 x 10 (triple drop set)
Thursday: Shoulders/Abs
- Barbell Overhead Press 4 x 10-12
- Standing dumbbell lateral raises 3 x 10 (triple drop set)
- Front dumbbell raises 4 x 10 (Superset)
- Bent-over dumbbell raises 4 x 10
- Crunches 3 x 20
- Leg raises 3 x 15
Friday: Hands
- Barbell curl for biceps 4 x 8-12 (Superset)
- French press with dumbbells 4 x 8-12
- Lifting dumbbells for biceps with a hammer grip (Superset) 4 x 8-12
- Arm extensions in crossover 4 x 8-12
- Lifting dumbbells for biceps with support on the elbow 3 x 10-12
- Arm extension back in crossover 3 x 10-12
Saturday: Training lagging muscles
On Saturdays I train lagging muscle groups. For example, I work on the upper chest, lats and legs.
Sunday: Rest
Recovery
This is my cutting routine for men when I'm preparing for a competition.
What's the secret to your amazingly developed upper and lower abs?
The secret is to perform different exercises to dry the body for each of these muscle groups. To work on the upper abs, I use different types of crunches, and to work on the lower abs, I use hanging leg raises (a lot).
Do you reduce your water intake before performances? What works best for you when preparing for a show?
This season, during the last week before the show, I "loaded" with water. Let's say if a show is scheduled for Saturday morning, I drink 5.5 liters of water a day a few weeks before. As soon as the last week of preparation begins (Monday and Tuesday), I increase my water intake to 7.5 liters. Then, on Wednesday and Thursday, I drink 9.5 liters. The day before the show, my water consumption reaches 11 liters per day.
On race day, if I'm thirsty, I just take a small sip of water or drink a little just to wash down my food.
Diet for drying the body
How do you approach nutrition?
When preparing for all my shows, I carefully select my diet when drying my body.
In the off-season, when I'm not competing, I follow the 80/20 rule. That is, during the week, 80% of my diet consists of healthy foods, and 20% is whatever I want.
For example, from Monday to Friday evening I eat “proper” food. On Friday night it's cheat meal time and I eat whatever I want. I do the same on Saturday and Sunday.
Effective drying in 8 weeks
Detailed diet. Tables BJU + fiber
Do you eat bulk and dry out, or do you stay in the same shape all year round?
I try to stay ripped all year round and keep my body fat to no more than 10% so when I'm training for a show I don't have to follow any strict weight loss diets.
Daily Diet:
This is my menu when drying the body to burn fat and work on relief.
- First meal: ½ scoop of protein, 1 cup of oatmeal, 1 tablespoon of peanut butter, 1 protein shake mixed with 1 cup of egg whites and ½ scoop of protein
- Second meal: 1 cup beaten egg whites, 1 cup spinach, ½ cup pepper, ½ avocado, 1 tortilla
- Third meal: 170g chicken, 1 cup jasmine rice and 1 cup broccoli
- Fourth meal (after training): 1 cup egg whites, 1 scoop of protein and 1 apple or banana
- Fifth meal: 93 percent ground beef (or turkey), 1 cup sweet potatoes and 1 cup broccoli
- Sixth meal: 170 g tilapia or white fish, 1 cup spinach and 6 asparagus spears
Do you have a sweet tooth? Are there any foods you couldn’t live without, and how do you manage your appetite in general?
Yes, I have a big sweet tooth! ( Laughs) My favorite food is probably ice cream, if you can call it food. ( Laughs). Otherwise, I'd say pizza.
To avoid unnecessary temptation, I prepare meals for the week ahead and always keep high-calorie foods in my bag. This really helps me stick to my diet.
What supplements should I take while cutting?
Sports nutrition for drying the body for men, presented below, is divided into supplements that are taken all year round, and those specifically for drying.
All year round:
- Whey protein
- Creatine
- Glutamine
- Vitamins
- Fish Oil
- Pre-workout supplements
- BCAA/EAA (Essential amino acids)
Intimedrying:
- L-Carnitine (Liquid)
- Conjugated linoleic acid
- Fat burner
What are the three best tips you can give men on how to dry properly?
- Eat according to your goals. Food is critical!
- If you want to see results in the shortest possible time, be as consistent as possible with your training and nutrition.
- Learn to be disciplined. There will be many obstacles and difficulties on your way. This applies to both training and diet. The more disciplined you are, the better the results will be!
Favorite Quote:
“To hell with circumstances, I create opportunities.” Bruce Lee.
Cutting is the burning of fat, which is carried out through carbohydrate starvation. In this case, fat is lost, but muscles remain, forming a beautiful body contour. To avoid stress, you should approach this procedure correctly.
The main source of energy for the human body is carbohydrates. In order for a simple carbohydrate like glucose to be digested, a hormone called insulin is required. When there is excess glucose, the remainder is converted into fat. But if you artificially create a glucose deficiency by giving up sweets and starchy foods, the body will begin to waste its reserves, in other words, fat deposits. The whole secret of the drying process lies in this - to reduce the consumption of simple carbohydrates. When drying, it is recommended to adhere to the following rules:- The main element of the diet should be easily digestible protein.
- You should not dry out if you have gained little muscle mass.
- To maintain metabolism, it is recommended to eat small meals, avoiding long breaks between meals - more than 5 hours.
- Drink 2-3 liters of clean water, ginger and green tea per day.
- In the evening, give up carbohydrates and cereals.
- Calorie intake should be less than expenditure.
- You should not eat food 2 hours before and after training.
- It is recommended to consume carbohydrates before lunch, as they take a long time to digest.
- You cannot completely exclude fats from your diet, otherwise you will harm your hair and skin.
According to experts, it is allowed to dry once a year, not more often. Ideally, it is recommended to lose excess weight and then maintain it by exercising regularly and eating right.
