Diet for drying (Squeegee excess weight), it is almost 70 percent success rate, with no hard training without a properly designed meal plan will not bring the desired result.
Be sure to get rid of the thought that the old approach to your diet during your workouts. This does not correspond to reality. You will have to radically change their diet plan.
What is the drying with bodybuilding? Drying – a competent training in conjunction with a properly prepared diet, which are based on a decrease of subcutaneous fat while maintaining muscle mass, typed earlier.
The main points of the diet, to whom you must adhere to if you decide to go through the process of drying at bodybuilding:
The more body fat is in your body, the greater the amount of protein should be consumed instead of carbohydrates. That is, if the above ratio of proteins, fats, carbohydrates was about 20-20-60, it is now necessary that the opposite was 60-20-20. So about two-thirds of carbohydrates consumed during the muscle building phase should be replaced using the proteins. But, in any case should not completely abandon fats and carbohydrates, otherwise you can harm their health. The proportion of protein should be increased compared to conventional training period and can be 3-4 grams per kilogram of his body weight.
All the same, what is the amount of calories and carbohydrates need to contribute to dry in your diet? The dosage intake of fats and carbohydrates should be chosen on an individual basis, taking into account the personal characteristics of metabolism. Make it pretty easy – a rather slow pace and gradually reduce the amount of eaten carbohydrates throughout the day, until the process of fat burning will not be activated. This can be seen in the reduction of body fat and weight reduction.
The bulk of the proteins consumed during drying should come from sports nutrition What is the reason? The fact is that even in products with a high protein and low in fat, it does not matter whether it’s fish, seafood or chicken, contains large amounts of saturated fatty acid, which is unacceptable at all in the current situation. I would like to recommend to stock up on soy or whey protein. The protein is able to inhibit catabolic processes and protect muscles, while not hindering the process of drying. The fact that for the protein should be chosen, and how to use it, can be found on the website of Vladimir Molodova from which you can download free video course on sports nutrition. We need it so that you had the ability to easily navigate the names of non-steroidal drugs, and choose what you really need at this very moment, not what the seller or fitness instructor encourages you. This site would like to recommend to everyone, as there really is quality information.
There should be absolutely no post-workout gainers, which many people mistakenly recommend. Only protein and carnitine. In a future article we will discuss in more detail sports nutrition during the eviction overweight.
During aerobic exercise is necessary to make it a rule to get carbohydrates from products of a natural origin, that is, from fruits or vegetables. No cakes or muffins! Try to forget about the products that kill the figure, at least for a period of diet.
Try to eat foods that have a low glycemic index, slow carbs. It is necessary to exclude the “vysokoglikemicheskie” and “simple” carbohydrates. Table of products and their glycemic index is shown in the image below. The glycemic index indicates the speed of digestion of carbohydrates and meshes the index lower, the better for you. Products that have a low glycemic index is very slowly broken down in the body and give you energy long period of time and not stored as fat. Slow carbohydrates are found in cereals, products from wheat flour, nuts, vegetables and unsweetened fruit.
Try to eat more often, but very small portions. This applies not only during the eviction of excess weight, but also during the recruitment of muscle mass. In general, frequent diet can be called the foundation of the diet of any bodybuilder. Do not eat two hours before exercise, and after half an hour.
Prohibits any carbohydrates 4 hours before bedtime. Taking carbohydrates at night, your body is physically unable to recycle them during the night and they will be retained as a reserve for the night will be optimal in all drink a little protein shake with water or skim milk.
Duration diet is needed during drying usually determined individually for each athlete, but usually 5-8 weeks. The essence of the diet is to gradually reduce the amount of carbohydrates each week. In the last week removed all carbohydrates and carbohydrate-free set one week. Products containing protein should be taken much and frequently. Exclusively “protein” diet is able to provide additional strain on the kidneys. There is also a risk of ketosis (accumulation of ketone bodies in the blood), and even ketoacidosis (acidification poisoning ketone bodies), leading to lethargy, weakness, dry mouth, sensation of acetone breath and other unpleasant effects a result it must be concluded that no Do not be abused this diet.
Drying usually begins gradually, not immediately abandon carbohydrates and fats. Smooth gradual decrease in the consumption of foods with carbohydrates will give you the opportunity to stay at a distance at the initial stage of the diet.
On a diet during drying water intake in any case can not be restricted. This is the most common mistake made by inexperienced people in this business. Due to the water speeds up metabolism, and thus faster than all the processes, such as reset, and weight gain.
We must not forget the consumption of vitamin complexes, fiber and minerals during Squeegee excess weight, because drying is psychologically and physically difficult process and a lack of vitamins or minerals will only aggravate your physical and psycho-emotional state.
Eliminate from your diet all sorts of mayonnaise, ketchup, crackers and sauces. Also, during the drying alcohol is unacceptable, because it can irritate, causing you to overeat is also salted, smoked and canned food, even with optimal macronutrient composition should be excluded.
Several bodybuilders practice meals at night, for suppression of catabolism destroying muscle. You can wake up at night and drink a protein shake, thereby not allowing the muscles to collapse during sleep. It is thanks to this way of life is an opportunity to demonstrate your quality muscles and a flat stomach in competition.
Should be avoided as much as possible to use milk products except skim cheese, even a low-fat dairy products contain many carbohydrates which help to hold the liquid in the muscles, as a result will not give the necessary relief to develop muscles.
Effektinvy eviction fat. Diet during drying
The diet for drying is recommended to include the following list of products:
Milk fat products – cottage cheese, yogurt, milk
Kashi – millet, oats, buckwheat, corn, and others.
Legumes – peas, beans, beans,
Fruits and vegetables
Description: This diet designed for drying for seven days. It lists only the main meals. The interval between doses is recommended to have a bite. On the basis of the above criteria for optimal diet during drying it is possible to create a nutrition program at the time of eviction of excess weight.
At breakfast – oat flakes, sweet tea, protein shake;
For lunch – chicken soup, chops with buckwheat, fresh vegetables;
At dinner – fish, fried in vegetable oil, fresh vegetables;
At breakfast – cereal buckwheat, low-fat fish, tea with lemon and sugar;
For lunch – chicken breast and vegetables, cauliflower soup;
At dinner – cottage cheese, fat-free dried fruit and a protein shake;
At breakfast – two boiled eggs, tea;
At lunch – fish soup, fish, boiled potatoes;
For dinner, fruit with a protein shake
At breakfast – muesli with protein shakes;
For lunch – soup with mushrooms, chicken breast, vegetable salad;
At dinner – fish stew and a salad of carrots and cabbage;
At breakfast – an omelet from 2 eggs, biscuit with honey and tea;
For lunch – soup buckwheat porridge with chicken, fruit juice;
For dinner, 2 apples, protein shake;
At breakfast – semolina porridge with raisins, cocktail protein;
For lunch – rice soup, pepper, stuffed cabbage, tea with lemon and sugar;
At dinner – a couple of boiled eggs, protein shake;
At breakfast – a fish stew, vegetable salad;
For lunch – pickle, chicken and rice, fruit juice;
At dinner – one apple with a protein shake.
In conclusion, this material would like once again to say that high-intensity training, the main purpose of which is considered to decrease body fat while maintaining muscle mass means nothing without well-prepared diet, and specially adapted for this purpose. If, during the cycle set of weight diet has almost the same value with a cycle of training, during drying, a meal plan comes to the fore and must be at least 70 percent of a successful eviction overweight.