Strengthened training, proper nutrition, and the relief still does not appear. Common situation? And what's more, it's okay. In order to see the results of their work in all its glory, professional athletes adhere to a certain diet before the competition - drying. The rigid diet of this male diet is aimed at maintaining muscle mass and getting rid of fat.
Features of the diet for male drying
Drying for men is a very tough and heavy diet even for professional bodybuilders who follow it before every competition. Its duration is 6-8 weeks, and the basis is the almost complete exclusion of carbohydrates from your diet.
Due to the intense stress that the body experiences during cutting, it is imperative to consult with a nutritionist before starting it, who will help develop your individual program.
Drying is also contraindicated for people suffering from diseases of the kidneys, intestines, liver, stomach and diabetes. In their case, a decrease in carbohydrate intake can cause poisoning of the body or coma.
Diet rules for male drying
Although the diet needs to be developed individually with a nutritionist, there are several rules on which drying is based.
The basis of the diet of a man on drying is protein: lean meat, seafood, low-fat dairy products, egg whites;
Fats must be present on the menu, but only useful ones. Nuts, sea fish - these are the types of fats that will help maintain normal hair and nail growth, maintain normal skin;
Of the carbohydrates, only those with a low glycemic index are allowed, that is, those whose breakdown rate in the body is long enough. Buckwheat, rye flour pasta, whole grain bread, brown rice, fiber-rich vegetables - something that can be consumed in small quantities on drying;
Completely exclude flour products, sweets, smoked meats, various snacks from the diet;
Alcohol and smoking are also strictly prohibited!
There should be at least 4 meals per day, ideally 6, every 2-3 hours. In this case, the metabolism accelerates, and you do not have time to feel hunger;
Breakfast is the main meal that should not be skipped in any case, it will help "start" the body and metabolism;
Try to consume carbohydrates in the morning, only vegetables are allowed in the evening. The last meal should be at least 2 hours before bedtime;
The drinking regimen is also very important. Drink at least two liters of pure water per day;
Do not forget to take vitamins and multivitamin complexes, their lack can adversely affect the muscles.
Drying workouts for men
Firstly, you can start drying only after a long work on. During a diet for a set, along with muscles, fat is gained, which is just burned on drying. If you haven’t worked out before, during the diet, it’s the muscles that will leave you, and you will end up with a “skeleton covered with skin” in the literal sense.
Secondly, while dieting, you should also not forget about training. It is best, especially in the first drying, to do them together with a trainer who will create your individual program and help you achieve the best results.
The main goal of training during a diet is to maintain the previously gained muscle mass. Due to a fairly rigid diet, it will be quite difficult to maintain the same pace of training, and there will be a high probability of injury. The weights used in training are reduced by at least 20% of the working ones, and the number of repetitions can be increased. We must not forget about cardio, which is great for burning fat.
The best option for the drying period is called split training, when a separate muscle group is worked out every day.
Stages and menu for men on drying
Drying is a lot of stress for the whole body, and even professional athletes are advised to initially prepare their body by gradually reducing the amount of carbohydrates.
In the first week the allowable rate of carbohydrates in the diet is 2 grams per 1 kilogram of weight. Unsweetened fruits, vegetables, herbs, vegetable oils are allowed.
In the second week the rate of carbohydrates is reduced - only 1g / 1kg. It is allowed to eat cereals with a low glycemic index, but only before lunch. In this case, the portion should not be more than 130 g.
In the third week fruits and cheeses will have to be excluded, and the allowed level of carbohydrates will decrease to 0.5 g / 1 kg.
In the fourth week from carbohydrates, you can eat only 6 tablespoons of porridge in the morning. Root vegetables are excluded from vegetables: carrots, radishes and others. However, this week is very important: if you feel weak, dry mouth, drowsiness, smell of acetone, be sure to eat some carbohydrate food. If the condition does not improve, it is better to stop the diet. In the fifth week, the rate of carbohydrates is reduced to 50-55 g per day, while you can get them only from vegetables and herbs, cereals will have to be excluded.
The hardest week is the sixth. In addition to the exceptions of the previous week, dairy products should also be removed from the diet.
In the seventh week the norm of carbohydrates is returned - 0.5 g / 1 kg. You can eat seafood and vegetables.
Eighth week begins the "exit" from drying and repeat 4 weeks, and the next - the third, second and first, respectively. Dairy products, fruits, cereals return to the diet.
Of course, before stressing your body in the form of drying, consult a doctor and a nutritionist, they will make a menu for you based on your health, physique and lifestyle. However, you can try and prepare your body for cutting by dieting for a week.
Menu for the week for men on drying
Day 1
Breakfast
Lunch
Dinner- stewed turkey fillet, vegetables, herbs, a cup of green tea.
Snack
Dinner- steam cutlet of turkey meat, vegetable salad without dressing.
late dinner
Day 2
Breakfast
Lunch
Dinner
Snack
Dinner- steamed chicken fillet, baked vegetables, greens.
late dinner- fat-free cottage cheese, a glass of kefir.
Day 3
Breakfast
Lunch- fat-free cottage cheese, a handful of dried peanuts.
Dinner
Snack
Dinner
late dinner- fat-free cottage cheese, a glass of kefir.
Day 4
Breakfast- buckwheat porridge on the water, cheese, cucumber, a cup of natural coffee.
Lunch- boiled chicken eggs, greens.
Dinner
Snack- fat-free cottage cheese, a handful of dried fruits.
Dinner- steam cutlet of turkey meat, vegetable salad without dressing.
late dinner- fat-free cottage cheese, a glass of kefir.
Day 5
Breakfast- oatmeal porridge on the water, a handful of raisins, a cup of natural coffee.
Lunch- fat-free cottage cheese, a handful of dried peanuts.
Dinner- boiled chicken fillet, vegetable salad without dressing, a cup of green tea.
Snack- fat-free cottage cheese, green apple.
Dinner- steamed chicken fillet, stewed vegetables, greens.
late dinner- fat-free cottage cheese, a glass of kefir.
Day 6
Breakfast- cottage cheese casserole with dried fruits without flour, a cup of natural coffee.
Lunch- boiled chicken eggs, greens.
Dinner- baked lean fish fillet, vegetables, herbs, a cup of green tea.
Snack- fat-free cottage cheese, a handful of raisins.
Dinner- steam cutlet of low-fat fish fillet, vegetable salad without dressing.
late dinner- fat-free cottage cheese, a glass of kefir.
Day 7
Breakfast- steam omelet from 5 egg whites and 2 yolks, greens, a cup of natural coffee.
Lunch- fat-free cottage cheese, a handful of dried peanuts.
Dinner- boiled turkey fillet, vegetable salad without dressing, a cup of green tea.
Snack- fat-free cottage cheese, baked apple.
Dinner- steam cutlet of turkey meat, baked vegetables.
late dinner- fat-free cottage cheese, a glass of kefir.
