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Drying the body for men is the time when a man actively trains and selects the appropriate nutrition in order to give his body relief. For some men, the process of drawing muscles occurs quite quickly and without much effort, while some have to “sweat”.
According to the body structure, men can be divided into three types: ectomorphs (thin physique with a small percentage of muscle mass, drying will take place quickly for them), mesomorphs (muscular physique with a minimum amount of subcutaneous fat, the drying procedure is simplified and most effective in a short period of time), typical endomorphs (muscular physique with a lot of subcutaneous fat, the procedure for drawing muscles is long and requires a lot of effort).
The main nuances of drying the body in men
Very often, teenagers and young men during the period of drawing muscles cannot achieve the desired result, as mistakes were made in the preparation of the program, there are errors in the process of training or in nutrition. Nutrition for the relief of the body should be directed to both “mass” and “strength”. In the process of active training, the male body must fully receive the necessary vitamins, minerals, macro- and microelements, otherwise there will be no drying, but the breakdown of muscle mass.
The result of an improper diet can be not only the loss of muscle tissue, but also disruption of all vital systems in the body. With a long-term protein diet, the kidneys and liver are the first to suffer.
Diet for drying the body is somewhat different from the usual diets for weight loss. For each day of training, a small amount of carbohydrates is provided, and on weekends it is recommended to completely abandon them. Yes, the complete extermination of carbohydrates from the diet is an almost impossible mission, since they are present in small dosages in greens, fruits, and vegetables. But it is possible to exclude a larger percentage from the diet (removing carbohydrates with low GI from the daily menu: vegetables and cereals; high GI carbohydrates for the drying procedure and for the male body are completely harmless, but will somewhat slow down the effectiveness of the procedure).
For any athlete during the cutting period, regardless of his body type, you need to consume one third more protein than he consumed during the muscle building period.
Rules for drying the body for men
The procedure for drawing relief on the male body is very laborious, and the effectiveness depends on how correctly the whole complex is performed:
- breakfast is a mandatory meal, if you refuse to eat in the morning, you can provoke a slowdown in metabolic processes;
- five meals a day – you need to eat food every three hours, in small portions, this procedure allows the body to cope with the food that has got into it much faster and at the same time, without putting off subcutaneous fat;
- the last meal should be at least two hours before bedtime;
- two-thirds of the total daily diet must be eaten in the morning;
- sauces, fast food, sweets, alcohol should be completely excluded from the diet;
- per day you need to drink at least 2 liters of clean, plain water;
- additionally use multivitamin and vitamin complexes;
- as snacks, you need to use foods with the presence of healthy fats: nuts, seeds, dried fruits.
Nutrition during a diet focused on drying the male body
The menu for the week should include:
- proteins – two grams per kilogram of body weight. You need to distribute proteins evenly throughout the day;
- carbohydrates – from two to seven grams per kilogram of body weight (this is with normal nutrition), and when eating-drying, you need to minimize carbohydrate intake;
- fats – must be included in the diet without fail 0,5 grams per kilogram of body weight.
The approximate number of kilocalories per day for a drying diet should be 1700-2500.
Eligible Products
The entire daily diet should be divided into equal parts. From acceptable products: boiled chicken meat, chicken eggs (only proteins), boiled squid fillet, steamed low-fat fish, low-fat dairy products (cottage cheese, kefir), green apples, grapefruit, lettuce, zucchini, greens, broccoli, rye pasta, buckwheat or rice porridge on the water, herbal or green tea.
Menu for the day
Below is an example of a basic daily menu for a man in the 80+ weight category:
8-00 – one hundred grams of boiled chicken, one hundred grams of buckwheat or rice porridge;
10-00 – four hundred grams of four percent or completely fat-free cottage cheese;
12-00 – three hundred grams of green apples chopped into pieces;
14-00 – one hundred grams of boiled chicken, one hundred grams of buckwheat or rice porridge;
16-00 – four hundred grams of fat-free cottage cheese;
18-00 – one hundred and fifty grams of boiled chicken, three hundred grams of fresh or stewed vegetables;
20-00 – three hundred grams of protein omelette (do not use proteins in the diet);
22-00 – a protein shake or four hundred grams of fat-free cottage cheese;
24-00 – three hundred grams of cottage cheese;
2-00 – sleep.
The menu is provided for a non-training day, since on a training day, sports activities can only be done two hours after eating.
Menu for the week
A diet for cutting the body should last at least one month, as safe cutting is slow and gradual without stress to the body. Below is an example of an approximate menu for a week for weight loss at home. The menu is designed for six meals a day.
Monday: 1 – two hundred and fifty grams of cottage cheese, banana, orange; 2- two hundred and fifty grams of boiled chicken meat, rice porridge and tomato; 3 – boiled veal (100 g), five egg whites, boiled potatoes (10 g); 4 – boiled chicken (200 g), boiled rice (60 g), vegetable salad with olive oil; 5 – boiled veal (100 g), two hundred milliliters of orange juice; 6- protein shake.
Tuesday-Wednesday: 1 – six egg whites, fat-free cottage cheese (100 g), grapefruit; 2 – boiled fish (150), rice boiled in water (100), white cabbage (100); 3 – boiled fish (100), one tomato, two lemon slices; 4 – eight egg whites, medium-sized grapefruit, low-fat yogurt (100); 5 – steamed fish (150), vegetable salad with olive oil; 6 – protein shake or fruit salad.
Thursday: 1 – protein omelette (three proteins), one glass of herbal or green tea with sugar; 2 – boiled chicken meat (150), two soft-boiled eggs, boiled rice (120), one apple; 3 – boiled fish (100), cauliflower or broccoli (150), orange; 4 – fat-free cottage cheese (200), one medium-sized banana; 5 – a handful of walnuts, a handful of almonds, a handful of pumpkin seeds; 6 – protein shake.
Friday-Saturday: 1 – oatmeal with skim milk and a glass of fresh orange juice; 2 – boiled chicken breast (150), buckwheat porridge boiled in water (100), one tomato; 3 – protein shake; 4 – boiled chicken (150) and vegetable salad with lemon juice; 5 – cottage cheese with a minimum percentage of fat content (400); 6 – pumpkin seeds – a handful.
Sunday: repeat Monday’s diet.
A drying diet for men for a month is recommended to be compiled by a trainer or nutritionist, and at the same time, taking into account such contraindications as diseases of the gastrointestinal tract, kidneys, liver, cardiovascular system, low or high blood pressure, malfunctions of the central nervous system.
And remember, the diet itself will not show decent results, you need to adhere to the complex: the intensity and regularity of training, good rest and proper nutrition.