Drying nutrition for men
In men, the diet for drying is one of the most difficult. It is necessary to take nutrition for men into account the energy costs of training, correctly calculate the calorie content, and make a menu. Mistakes will lead to weak muscle definition and can be detrimental to health.
Diet Nutrition during drying nutrition for men
Before the competition, a bodybuilder needs to reduce the thickness of subcutaneous fat without reducing the volume of muscle mass, then the muscles will look embossed, and beautiful. This result is achieved by a special diet – the emphasis is on proteins, and the amount of carbohydrates is reduced.
It is not enough to eat more meat and give up sweets, meals are organized taking into account a number of rules:
- fractional food intake to speed up the metabolism;
- portions are small so that there is no overeating;
- calorie content of food is lower than energy consumption – there must be a calorie deficit;
- the diet should contain 50–60% protein, 30–40% carbohydrates, and 10–20% fat;
- drinking regime of at least 2-3 litres of water per day;
- the last meal should be 2 hours before bedtime, you can’t go to bed with a full stomach;
- Meals with complex carbohydrates are best consumed after exercise.
Products should be natural, if possible – fat-free.
First, you need to determine the fat content in the body, for this, they use different formulas. According to the drying results, this figure for non-professionals should not be lower than 5–9%, only for professional bodybuilders is a 3% body fat allowed. Fat deficiency will cause health problems.
Weekly weight control is required. According to the norms, you can’t lose more than 1 kg per week, it’s better to stick to 600 g. The rate of weight loss depends on how much fat you need to burn. If the rate of weight loss is higher than normal, you need to introduce carbohydrates. With insufficient speed, they change the training program and reduce the intake of carbohydrates from food.
You can not drastically limit the intake of calories, especially if there is a person involved in sports at an amateur level. On a sparing mode, calorie content is reduced by 10% per day from the norm, you can increase this value up to 20% per day.
Principles of Dietary Nutrient Ratio
The rate of protein intake is calculated based on the weight of a man – 1.5-3 g / 1 kg. According to the norms, proteins should account for 50-60% of the volume of food. The main source of protein is lean meats, seafood, and fish. It is allowed to eat sour milk products with a low percentage of fat content.
The norm for carbohydrates is 120-200 g per day or 1.5 g / kg of weight. The exact value can be calculated by knowing the body weight of the athlete and the level of physical activity. You need to give preference to complex carbohydrates, which will give the right amount of energy.
Fats should be, but in a minimum amount – no more than 40 g per day. The norm is determined individually, for this you need to multiply the body weight by 0.5. The body must receive fats from vegetable oil, solid fats of animal origin are excluded.
It is impossible to completely eliminate fats and carbohydrates. The abundance of proteins against the background of a deficiency of fats and carbohydrates leads to the development of ketoacidosis. This condition, accompanied by an increase in the concentration of ketone bodies in the blood, can lead to impaired kidney function. In severe cases, death is possible.
To prevent such health problems, you need to adhere to a certain scheme for lowering carbohydrates (in the table).
|A week||The norm of carbohydrates (g / kg of athlete’s weight)|
Simultaneously with the reduction of carbohydrates, the desired level of protein is maintained for all five weeks. In this case, ketoacidosis will not occur.
The principles of protein-carbohydrate alternation when drying the body
Amateur athletes can introduce fractional proper nutrition and limit the intake of carbohydrates with fats. For more advanced ones, it is recommended to use the protein-carbohydrate alternation technique – it helps to remove subcutaneous fat better without reducing muscle mass.
This diet is characterized by adjusting the diet to increase or decrease carbohydrate intake. The athlete adheres to one of the popular daily schemes – 2 + 1, 3 + 1, 4 + 1, and so on. If you follow the 2 + 1 scheme, the set of products will be low in carbohydrates for two days, and on the third day, the amount of carbohydrates supplied with food increases.
Table of norms for the consumption of carbohydrates and proteins with protein-carbohydrate alternation.
|days||Carbohydrate intake (g/kg body weight)||Protein intake (g/kg body weight)|
Sometimes another day is added to the scheme, on which the consumption of proteins and carbohydrates is moderate – 2-2.5 g / kg and 2-3 g / kg, respectively. Such nutrition for men is accompanied by uneven weight loss but helps to achieve pronounced muscle relief.
It is a little more difficult to organize such nutrition for men on your own, but it will reduce the risk of the body adapting to a carbohydrate deficiency and turning on the mechanism of blocking fat burning. The effect of protein-carbohydrate alternation lasts longer, and the risk of harm to health is lower.
Allowed products for drying the body
The list varies depending on the state of health, physiology, goals pursued. There are a number of ingredients that can be eaten without fear.
|Meat||Beef, veal, rabbit. From poultry meat – chicken, turkey|
|Fish||Trout, salmon, flounder, hake, herring, cod|
|Dairy and sour milk||Yoghurt, fermented baked milk, kefir with a fat content of up to 2%, low-fat cottage cheese, tofu, low-fat cheeses (Kostroma, Dutch, Parmesan, Swiss)|
|Bakery products||Whole grain bread in limited quantities|
|cereals||Oatmeal, buckwheat, millet, brown rice|
|Vegetables||White cabbage, Beijing and broccoli, carrots, zucchini, cucumbers, tomatoes, beans, peas, greens|
|Fruits and berries||Any savoury|
|Vegetable oil||Sunflower, olive, linseed|
|Other||Chicken egg, nuts, flax seed, juices from permitted vegetables and fruits, rosehip broth, green tea|
Vegetarian athletes can change meat for fish, and for vegans, casein protein becomes a source of protein.
What is forbidden to eat while drying the body
Foods with a high glycemic index are strictly prohibited. They cause a sharp rise in blood glucose levels and its equally sharp decline, thereby provoking hunger and overeating. Limit the intake of simple carbohydrates – they contribute to obesity.
The table indicates what will have to be excluded for the duration of the fight against subcutaneous fat.
|Meat||Pork, duck, goose|
|Fish||Sprats (sprats), smoked mackerel|
|Dairy and sour milk||All kinds of cream, fermented baked milk with a fat content of 6%, milk with a fat content of 3.2%, condensed milk|
|Confectionery and sweets||Cakes, pastries, sweets (chocolate and caramel), halva, baklava, Turkish delight, jam, honey, sugar|
|Bread and flour products||White bread, pies, dumplings, dumplings, pancakes, pancakes, pizza|
|cereals||Corn, white rice|
|Fruits||Bananas, apricots, persimmons, watermelons, melons, grapes|
|Dried fruits||Dates, raisins, candied fruit|
|Beverages||Sweet soda, alcohol, coffee and black tea|
|Other||Sausages, sausages, sausages, ketchup, mayonnaise, mushrooms|
Salt is limited, but not completely excluded. Products should be fresh and natural, fast food products should not be eaten during the fight against subcutaneous fat.
Features of cooking during drying nutrition for men
Frying during the fight against subcutaneous fat should be abandoned – this heat treatment increases the calorie content of dishes. At the boiling point of the oil, most vitamins and microelements are destroyed, which means that the dishes will not be healthy and you will have to add vitamin-mineral complexes.
Preferred cooking methods are boiling, steaming, and baking in the oven. In the latter case, meat or fish can be wrapped in foil, so they will be juicier. Use spices and spices to a minimum or exclude – many of them whet the appetite.
It is preferable to cook for the future, for 2-3 days. This makes it easier to organize meals and protect yourself from endless snacking. An exception for salads, they are cut just before eating.
Sample menu for the day
The layout is compiled taking into account the weight of the athlete, the goals set for him, the intensity of training, as well as the selected nutrition for men scheme. The table shows 3 options for one day, dishes can be changed at your discretion, but in compliance with KBJU.
|meal||First option||Second option||Third option|
|First breakfast||Oatmeal porridge on the water, apple, low-fat cottage cheese||Cottage cheese with sour cream, banana (as an exception), tea||Steamed omelette with cheese, tea|
|Lunch||Chicken breast with brown rice, tomato salad||Boiled fish with millet porridge, dried fruit compote||Cabbage salad with onions, baked chicken breast, still mineral water|
|Dinner||Soup with chicken broth, buckwheat with vegetables, tea||Vegetable puree soup, steamed chicken cutlets, vegetable salad||Fish soup, non-starchy potatoes baked with tomato in the oven, rosehip infusion|
|afternoon tea||Greek salad with cheese, boiled turkey||Hake boiled or baked in foil||Protein shake, cottage cheese, small grapefruit|
|Dinner||Vegetable stew, any baked fish||Salad, boiled fish, compote without sugar||Halibut baked in the oven, apples|
Usually, such a regimen is followed in the first week – forbidden vegetables are still noticeable, and sometimes fatty meat. The diet in the following days will be similar, but you can put other dishes.
Features of compiling a menu for the week
Starting from the second week, potatoes are excluded, and cheese is limited. The amount of protein gradually increases but within the normal range. Dinner is made easy, you can eat boiled or baked fish, salads, low-fat cottage cheese, and sour-milk drinks. Kashi is eaten in the morning.
For the third week, meals are selected individually. The list depends on the athlete’s goals – those who want to build muscle mass focus on proteins, who want to make muscles more prominent at this time limit salt intake. Carbohydrates at this time consume approximately 0.5 g / kg of weight.
From the fourth week, amateur athletes begin to exit the special diet. The diet at this time is the same as in the second week. If there are no plans to end the fight with subcutaneous fat so quickly, you can continue to adhere to the regimen of the second and third weeks, then gradually switch to a regular diet.
How not to harm yourself with such a regime
The described mode is designed to reduce the layer of subcutaneous fat, and not for weight loss. Therefore, you should not try to lose weight with it. Nutritionists advise using this mode for those who have already lost weight and built up muscle mass.
Activities will harm the body or will not give the desired result in the following cases:
- large or unnecessarily small portions (focus on 200–400 g);
- skipping meals;
- a sharp decrease in calories;
- complete rejection of any carbohydrates;
- improper organization of meals (carbohydrate meals are served in the afternoon).
Weight control at home is required, do it at the end of the week. The results will help you understand how quickly subcutaneous fat disappears, whether you need to change your diet, and whether additional training is required.
If there are no plans to participate in competitions, you do not need to exhaust yourself with prolonged drying of the body. Starting from the third or fourth week, you can gradually exit this regimen and return to your usual meals.
Consultation with a nutritionist is mandatory, including for the proper enrichment of the diet with vitamins, minerals, omega-3 and other supplements. For the use of sports nutrition for men, additional consultation with a trainer will not be superfluous.
How to make food preparation easier
An athlete who decides to dry the body faces a number of difficulties. He needs to calculate the fat content in the body, determine his calorie intake, find reliable calorie tables, set goals. Only after that, you can make a menu, but it will have to be adjusted as necessary.
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You can entrust the cooking process to us. This option has several advantages:
- The menu is compiled by a nutritionist – no need to look for and study BJU tables.
- For cooking, we use natural ingredients, suppliers are carefully checked.
- You can independently choose a program from the proposed ones and change dishes in it.
It is difficult for a man to organize good nutrition for men, even if he himself knows how to cook. Therefore, it is wiser to entrust this task to professionals, then it will be possible to remove subcutaneous fat for a long time and get a beautiful body with relief muscles.