Drying is an important step in professional bodybuilding. But, if there is a desire to acquire an enviable relief, it is not enough to visit the gym and perform a set of exercises. A diet is needed for drying, and only then will there be a positive result.
Drying is a mandatory phase that should follow the stage of muscle mass gain. The athlete adds muscle mass for several months, raises the “iron”, and also eats a lot. Then there should be a strict and much limiting diet. Drying “helps” drawing the relief of the muscles and “burns” the excess fat that has accumulated at the initial stage. Only in this case can we achieve visible and tangible results.
The basic principles on which the diet for drying is based are those laws that must be followed by everyone who wants to lose weight and keep their body in great shape.
The first principle. You can’t make yourself “snacks” with carbohydrates. In this case, fast food with hamburgers, fried potatoes, desserts should be forgotten for a long time.
The second principle. You do not need to count on quick results, therefore, a strong restriction in food will not lead to positive, and, most importantly, results beneficial to health and shape. It will not start drying, and the diet will "eat" also muscle mass. Loss of 0.5-1 kg per week is an acceptable norm. More attention should be paid to what you eat, not quantity.
The third principle. Need to reduce the amount of fat consumed. Of the foods enriched with healthy fatty acids that should be consumed, you can name salmon, trout, olive and flaxseed oil.
The fourth principle. In the diet , the main emphasis is on protein. It is he who is needed for muscle mass in order to survive under significant nutritional restrictions. Then drying will begin. The diet should consist of low-fat dairy products and meat, eggs and chicken breast.
The fifth principle. Nutrition needs healthy carbohydrates and vegetables, as they are the best source of energy for the body. Completely exclude ice cream, sweet pastries, soda, spirits, cakes and a variety of sweets from the diet.
Sixth principle. To achieve the perfect result, you can use fat-burning drugs and supplements, a large selection of which is available in sports salons and online stores.
Therefore, the diet for drying should include a sufficient amount of trace elements, vitamins and calories, since it is not recommended to stop active training.
You can suggest the following approximate menu.
Breakfast:
Option 1. Oatmeal on low-fat milk and a banana. Tea.
Option 2. Buckwheat, a sandwich of cereal bread and red fish (but without butter), coffee.
Option 3. Boiled egg whites and squash (pumpkin) pancakes. Tea.
Option 4. Low-fat yogurt and granola.
Option 5. Omelette from proteins, a sandwich from bread with bran and honey, tea.
Option 6. Semolina porridge cooked in non-fat milk with the addition of dried fruits (dried apricots and prunes). 5 cereal bread with cheese. Coffee.
Option 7. Boiled vegetables with low-fat fish and green salad.
Dinner:
Option 1. Vegetable borsch, buckwheat and chicken chop, beet and carrot salad with linseed oil.
Option 2. Soup with broccoli or cauliflower. Stewed vegetables and boiled chicken breast.
Option 3. Ear of salmon. Braised cabbage and boiled beef (veal).
Option 4. Soup puree with mushrooms. Steamed chicken meatballs and stewed bell peppers.
Option 5. Soup "Rassolnik" with veal and buckwheat. Meatballs and stewed vegetables. Vegetable juice.
Option 6. Kharcho with rice and veal. Peppers stuffed with vegetables. Kefir.
Option 7. Cabbage soup with chicken breast. Buckwheat with stewed white fish. Juice.
Dinner should consist of a salad with fresh vegetables, boiled fish and kefir.
Diet for drying involves the use of at least 2 liters of pure water.