A set of muscle mass is based on anabolic processes, as a result of which fat is inevitably deposited. Getting relief is the second part of any bodybuilder’s work on his own body. To burn the fat layer and show the grown muscles, exercise alone is not enough. Need body drying. The menu for every day is fundamentally rebuilt: instead of consuming products with high energy value, the emphasis is on protein.
Diet features
- The basic products are the following: egg white, boiled chicken, white fish without fat, cottage cheese, seafood.
- Complex carbohydrates are a controlled and reduced part of the diet: buckwheat, oatmeal, bran.
- Vegetables should remain in the diet, as they are sources of fiber: cabbage, greens, cucumbers.
Flour, sweet, carbonated and sweetened drinks, potatoes, carrots - all this completely eliminates the drying of the body. The menu for every day varies depending on the stages, which provide for a gradual reduction in carbohydrates and their reverse introduction into the diet.
The approximate menu for drying the body
Breakfast
- 50 g of buckwheat or oatmeal;
- 100 g of boiled chicken breast;
- 50-100 g of vegetables seasoned with lemon juice, garlic.
Lunch
Fifty grams of cottage cheese or yogurt (low-fat store products are not suitable), fruits to choose from - grapefruit, two kiwi fruits, an apple.
Dinner
- 50 g of buckwheat or oatmeal;
- 100 g of boiled fish.
High tea
- Food as for lunch.
Dinner
- 25 g of buckwheat or oatmeal;
- 1 whole egg and 4 egg whites (yolks are not consumed).
Second dinner
- 100-150 g of vegetable salad of tomatoes, cucumbers, radishes, lettuce with lemon juice.
Slow carbohydrate reduction is the goal that body drying is all about. The menu for each day remains approximately the same, but the number of sources of slow carbohydrates varies: cereals, vegetables, cottage cheese.
Weekly Nutrition Plan
The first week involves the consumption of 2 g of carbohydrates per 1 kg of body weight. The amount is calculated for one day and distributed between meals, while half of what was eaten for lunch should be left for dinner.
The second week is a systematic reduction in the amount of carbohydrates to 1 g, the list of products is the same as the first week.
The third week - cutting carbohydrates to 1 g per kilogram of weight, rejection of dairy products and vegetables. At one time you need to eat no more than 120 g of food.
The fourth week continues the rules of the third, but the portion of each meal is reduced to 100 g. Any signs of poor health are a signal to stop drying.
The fifth week is a gradual exit from a tough sports diet, an increase in carbohydrates up to 1 g per kilogram of weight due to seafood and salads.
The sixth week corresponds to the first. Cottage cheese and fruits appear in the diet.
Consume at least 1200 calories per day, eat 6-7 times daily, drink 2-3 liters of water, a gradual change in the usual diet - these rules provide for drying the body for women. The menu is quite tough, it involves a complete rejection of fats, which may affect the health of the reproductive system and performance.
The process takes 4-8 weeks, depending on the metabolic rate and the amount of accumulated fat. It is necessary to exit the drying mode when a malaise appears, the taste of acetone in the mouth.
Women who are looking for how to do body drying for weight loss should know that this is not a diet, but a diet for athletes with sufficient muscle mass. Without a supply of muscles and a regular load on them, carbohydrate-free nutrition will lead to diseases: the accumulation of ketone bodies that remain after burning fat. This condition begins with fatigue and headache, and can end in a coma.
For some women, it is enough to abandon 30% of the usual norm of carbohydrates in order for the body to dry. The menu for every day is the basis for the appearance of the relief, but the muscles need intense power loads. The Tabata system is ideal, which must be alternated with aerobic training.