Learn how to create an athletic figure without excess body fat, nutrition scheme, food list, training programs.
All men involved in the gym want to gain decent muscle mass before the start of the summer period, but this is almost impossible without excess fat, so there is a mixture of muscle mass and (unless, of course, the trainee is on pharmacology). Drying the body makes it possible to create a relief body, with excellent drawing of muscles and with a minimum level of fat. In order to carry out all this, there must be a clearly structured body drying program for men, which in the end will bring results.
Nutrition for drying the body
Nutrition plays a key role in creating a relief figure, it is the main fuel of the body, on which the final result directly depends, for this you need to follow some rules:
1. FREQUENT EATING
Provides meals throughout the day 6-7 times, forget the standard 3-time breakfast, lunch and dinner, it is good for ordinary people, but not for those who improve their body. Frequent meals in small portions allows you to speed up, the speed of which depends on how fast it will be. In addition, eating in small portions does not stretch the stomach and ensures a constant, uninterrupted supply of all the necessary nutrients.
2. CALORIE EXPENDITURE IS MORE THAN INTAKE
During the drying period of the body, the main task is not to gain muscle mass, but to reduce the amount of body fat with minimal muscle loss. Throughout the day, calorie consumption should be higher than consumed, this is a fundamental rule without which you can forget about muscle relief.
To do this, the number of calories eaten should be 15% less than those taken, for example, 4000 Kcal were consumed throughout the day, which means that the consumption should be at the level of 4600 Kcal. if you can't burn that much, then cut back on the amount of food you take.
The mirror will be your main assistant, if you see that within 1-2 weeks the size of body fat is decreasing, and the centimeters are melting, then you are on the right track, if everything is unchanged, then cut more calories by 200-300 and so on, until you you will see the result. Each body is a unique system, under which you need to find your own approach.
3. SELECTING QUALITY FATS
It is necessary to refuse only animal fats (butter, sausages, fatty dairy products, pork, lamb) and include vegetable fats (salmon, tuna, olive and oil) in the diet. It is necessary to consume these healthy fats from the formula 0.5 gr. x 1kg. weight, that is, for a person weighing 90 kg. you need 45 gr per day. fat and more.
4. NO CARBOHYDRATES BEFORE SLEEP
Carbohydrates- this is the main source of energy for the body, without which the body cannot withstand heavy physical exertion, but they must be taken wisely. Their main share should fall in the first half of the day, and the last dose should be at 6 pm. Otherwise, if you take them before bedtime, the fat burning process will decrease down to 0 result.
5. TAKE SLOW CARBS
- have a low index level, which gradually give energy to the body, continuously supplying it with energy, which, unlike - quickly give energy and in the absence of the necessary physical activity in the next 1-2 hours, begin to debug into subcutaneous fat.
Therefore, include cereal cereals, brown rice, pasta, wholemeal bread, legumes, grapefruit, avocados, tomatoes, greens, cauliflower, broccoli and Brussels sprouts in your diet.
6. BIG PROTEIN INTAKE
If during the period of mass gain the required proportion of food is 60% carbohydrates, 30% protein, 10% fat, then in the process of drying the body, protein with carbohydrates changes places - 60% protein, 30% carbohydrates, 10% fats. Only in this way will the fat be burned as much as possible, and the loss of muscle mass will be insignificant, carefully monitor that by 1 kg. weight accounted for at least 2 grams. , that is, with a weight of 90 kg. you need to eat 180g. protein every day.
7. LESS FAST FOOD, PASTRY AND SNACKS
These foods abound in fast carbohydrates and saturated fats, these include chips, mayonnaise, confectionery, sweet carbonated drinks and so on, they are tasty and pleasant to eat, but extra calories will worsen the relief of the figure and dry the body insufficiently.
8. MINIMIZE ALCOHOL
- These are extra calories, which are in no way useful in the process of drying, and the body, instead of burning calories, directs its forces to the withdrawal of alcohol poison.
9. INTENSE TRAINING
At the same time, the training should not be strength, but on the contrary, it is necessary to train special, the rest between exercises is no more than 60 seconds, the weight must be used small, and the number of repetitions is 15-20. In a word, after a workout, water should simply pour out of you.
Menu for drying the body for every day
A properly designed nutrition plan is half the battle. Many people think that the focus should be on training, exercises, but the foundation for creating beautiful muscular nutrition is laid precisely in the products used.
07:00
- water 200-300ml.
07:30
- oatmeal - 60g.
- 0.5 grapefruit
09:30
- chicken eggs - 1 whole, 4 egg whites
- rice - 50g.
11:30
- buckwheat porridge - 40g.
- chicken fillet - 120g.
13:30
- fat-free cottage cheese (0-1%) - 150g.
- olive oil - 1 tsp
15:30-16:30
- BCAA - 5-10 gr. right during the workout.
17:00
- buckwheat porridge - 50g.
- chicken fillet - 120g.
- vegetable salad - tomatoes, cucumbers, cabbage, lettuce
- linseed oil - 1 tsp
19:00
- Turkey fillet - 80g.
- vegetable salad - tomatoes, cucumbers, cabbage, lettuce
- Chicken egg white - 4 proteins
21:00
- chicken fillet - 120g.
- vegetable salad - tomatoes, cucumbers, cabbage, lettuce
- olive oil - 1 tsp
23:00
- Cottage cheese - 200 gr.
Total:
Carbohydrates- 150-160gr.
Protein- 180-200gr.
Fats- 40-50 gr.
This nutrition scheme is for a man weighing 75-80 kg., Weight loss under the condition of intensive training should be approximately 0.5 - 1.0 kg. weekly.
If there is weight loss more than the specified norm, then this means that muscle mass is already lost, so add protein to the diet and carbohydrates in the morning, if, on the contrary, weight loss is less than 0.5 kg. reduce the amount of carbohydrates, especially in the evening.
Body Drying Workout
The training program will consist of 5 workouts per week. The training features are as follows:
- Duration - 60-70 minutes
- Rest between sets - 1 minute
- Drink 1.5 liters of water during your workout
MONDAY
5 minutes
- -3 sets x 12-15 reps
2. -3 sets x 12-15 reps
3. -3 sets x 12-15 reps
4. -3 sets x 12-15 reps
5. -3 sets x 12-15 reps
6. -3 sets x 12-15 reps
7. – 4 sets x max reps
- - 5 minutes (optional)
TUESDAY
5 minutes
1.- 3 sets x 12-15 reps
3.- 3 sets x 15-20 reps
4.- 3 sets x 15-20 reps
5.- 3 sets x 15-20 reps
- - 5 minutes (optional)
WEDNESDAY
5 minutes
1.- 3 sets x 8-12 reps
2.– 3 sets x 12-15 reps
3. - 3 sets x 10-12 reps
4. - 3 sets x 12-15 reps
5.
