During weight gain, many athletes and bodybuilders get a layer of subcutaneous fat. This is due to the fact that for every 3 parts of the muscles gained, 1 part of fat appears. Therefore, after a set of mass is always drying, to make the body more embossed and beautiful. But how to make a program for it, how to eat better and which diet is most suitable for it?
Men of any body type can be very difficult to dry their bodies. For example, this happens when an athlete’s sports program or menu is incorrect. During the drying of the body, the athlete’s food should not be severely curtailed, otherwise the body will spend not only fatty deposits, but also break down muscle tissue. Of course, food should not be the same as in the period of mass gain. However, with a lack of food in the body, serious and irreversible changes can occur. As an example, an athlete loses the shape of muscles and relief, if he has compiled a low-calorie menu. And if a bodybuilder took supplements to his usual diet for too long, it affects the work of the organs.
Oddly enough, but at different times the diet for drying men is different. On a workout day, it’s better to eat carbohydrates, and on a free day, ignore them. It is impossible to completely remove carbohydrate elements from the diet, but it’s quite possible to reduce their consumption to a minimum. It is important that any man going through the drying phase should absorb 33% more protein than before. During the set of mass, it was enough for him 1.5-2 grams per 1 kg of growing muscles, but now you need at least 2.5 g.
As a result of training and changing the diet, the level of glycogen in the muscles decreases, and the man no longer has enough strength to train. We can not allow this, otherwise the body will again break down the newly acquired muscle mass. You can fix this problem by bringing the number of meals up to 5-6 times a day.
The total amount of carbohydrates in the men’s daily menu should be at least 35% of the total calories. You can take them from cereals, a variety of nuts, as well as vegetables and sour fruits (the latter must be added to the diet). Particular attention should be paid to protein. It must be obtained from non-fatty food sources, and no more than 30% of the total amount can be a sports supplement.
Work on physique
Men are important to monitor the flow of water in the body. If you drink a lot of water, then a small layer of subcutaneous fat appears, which, however, will remove itself in a few days. However, if you are facing a speedy performance at a competition or a photo session, then it is better to reduce water consumption to a minimum. So you get a deeper relief without harm to health.
Men need to use sports nutrition carefully, relying on the recommendations of the doctor. Regular food for drying is not suitable, but the main dishes in the diet can be:
- chicken or turkey (all meat and dairy is quite harmful),
- chicken egg whites,
- fish from lean meat (it is better to steam or cook)
- It is also useful to use natural vegetable protein products with fat content not exceeding 3% (however, be careful, because of the high protein content, it is recommended to eat concentrated proteins only in the first two weeks of drying the body),
- greens (cabbage, broccoli, lettuce),
- porridge, rye pasta, apples, zucchini,
- After training, you can use green or ginger tea in the menu to restore body tone.
It is important that the nutrition for men for an hour or two before a workout should consist entirely of normal plant proteins and complex carbohydrates. This will help keep the athlete energy for the entire workout and will not harm the body.
Build a figure
Program during the drying of the body. To give a beautiful relief to the body, men need not only to make the right menu, but also a sports program. Strength training in this case will not bring great benefits, and on the contrary, endomorphs will help to store even more fat. The best option in this situation is exercises for the whole body, which include many repetitions and approaches. Men who are engaged in weightlifting, this mode is called the pumping. For example, you take a barbell, which you can lift five times, and reduce its weight twice. After doing from 6 to 10 approaches, resting between them for 1-2 minutes.
Starting to dry the body, it is very important to determine the set of exercises that you will do. If any exercises do not suit you on the leverage (the ability of the human body to pull the joints), the body will survive the strongest stress and will have to recover for a long time after the injury. When training for the development of strength, it is imperative to focus on the ligaments and tendons, but when exercises on relief begin, it is necessary to focus on the muscle mass itself.
The calf, long back muscles, forearms and trapezius muscles should not carry any increased or decreased load. Each of the three heads of the shoulders of men should work in exercises alternately, like calves. Both forearms should also be trained separately.
If you follow a number of simple rules that have already been made by experienced athletes and men, drying the body will be easy and inconspicuous. It is not necessary to use any new diet or chemistry, if there are great ways, time-tested. Here are a few rules:
- Some diet trainers advise against eating in the morning. However, this is not true. You can even have breakfast. Without breakfast, there will be no complete metabolism and energy for training. And experienced bodybuilders even recommend eating 70% of the diet in the morning.
- Alcoholic beverages, food from fast food and sweet will only aggravate the situation and add a large amount of fat. At the time of drying the body (and forever) will have to throw them out of the diet.
- A competent program of the day and a properly composed menu is the most important thing to do in order to start drying the body.
- Smoking should also be excluded for a while (forever). If you have a nicotine addiction, then it will be really difficult to remove excess fat.
- Your main assistants are vitamins and multivitamins in the main menu. They will not only support the body during this difficult period, but also have a beneficial and tonic effect.
- Water balance is an important part of drying the body and your diet. For a beginner athlete of water is to drink at least 2 liters per day, and on the day of intensive training, its amount can be increased to 3 liters.
- There must be a “crushed” food. Give up eating three times a day and switch to more frequent meals (build the correct mode). The best option for athletes is five meals a day.
- Last men’s diet should be at least 2 hours before bedtime. Otherwise, the body instead of a normal and restful sleep will digest food, and in the morning you will feel unwell.
So, if you follow all the rules and make a competent menu, and do not be lazy and regularly go to the gym, drying will seem easy and natural, and your body will get a beautiful and natural relief.