Dry in a month. All about how to properly dry without losing muscle mass. Rule #1: Carbohydrates in moderation

My dears, I'm back! Finally! I've been missing my blog and you, my readers, my work, training, clients... Wow! :) Now I will try to be even more organized in order to share useful information with you more often, work more with my beauties, train hard to show excellent shape in the spring. Lots of plans! :) And now I want to write how I professionally got out of the dryer, how it turned out for me and what I'm going to do with all this :) I think you all remember how I dreamed about food after the competition was over. I imagined in great detail what, where and how I would eat. Now I understand why in the films and books that I have seen and read before, the starving people were not given much to eat ... This is a craze for food on a psychological level, rejection by the body and other accompanying unpleasant consequences. Of course, I could not die, like those unfortunate starving people from the films, but I was clearly in an unhealthy state :) So, in order. First, purely psychologically, in order to reassure myself that I CAN finally eat freely, I began to randomly eat anything: both healthy food and not so much. When I was full, I continued to eat. But here's the problem - a lot of food just physically could not fit in my small stomach. And it caused a kind of anguish. Like, how is it? I could eat a little more and I can't. But I understand that thank God! The body thus saved me from uncontrolled absorption of food. I was stopped only by an overflowing (oh, horror!) stomach. I am ashamed, but I always write to you honestly, so that you know how it happens. Secondly, my body, which saw almost nothing but cucumbers and chicken breast, was simply shocked by the variety of food, mostly carbohydrate, that was stuffed into it. I don't know exactly what was going on inside. But I constantly felt heaviness, discomfort in the digestive tract, sometimes I experienced heartburn and other unpleasant things. Because of this, I felt heavy, clumsy. I had little energy and a good mood: (And this awaits everyone who eats improperly and unbalanced! I'm afraid :) But it's true ... It seems to me that the gastrointestinal tract could not cope with the food that came to it. And it's terrible. I won’t do it again :) Thirdly, already on the second day after the competition on the set in the studio, I noticed how I started to swim with liquid. The press began to disappear, and in general I was all round. The way I look now is a shame and disgrace! !! I understand that it is not fat. In such a short period, I could not gain so much, and I did not eat in buckets. But I poured myself with water so that even my face was like that of a hamster. The battery in the scales of the village. So I don't know my weight. And I'll probably buy a battery in a couple of days :) It feels like I went back to the past and again a donut. Now I want to improve nutrition, do not eat carbohydrates in the evening, I remove sweets (only fruits are limited during the day). Salt the excess water. Then I'll take measurements and weigh myself. And I will build on these data when gaining mass. Just for this period, I will count my calories, BJU and distribute the diet. So, I made a mistake again. But I'm ready to fix it next time. You need to eat normal wholesome food, a little bit, but allowing yourself of course the desired sweets or harmfulness. At the same time, do not forget about control! Otherwise, I will again be a filled balloon with a full stomach and a terrible state. And I also want to note that many of the harmful things that I ate turned out to be tasteless! Honestly! In general - disgusting :) But how much pleasure I got eating rice with beef and buckwheat with tuna. I also thought that a month after drying I would not be able to look at the chicken. It wasn't there! I cooked chicken today for my dog ​​and ate a piece myself. Delicious :) Habit is a strong thing! Therefore, if it is difficult for you to give up harmful things and it seems that you will never live without them, do not rush to conclusions. Yes, it's hard to give up the usual food. Yes, there can be breakdowns and suffering. But then, over time, you will not even notice how something that once seemed tasty to you will not want to eat at all. And finally, you have a funny photo from the weigh-in. The face then and now are two different people. It's dry there, and now a hamster :) Patience to you in such hard work. You will succeed!

My new sports experiment lasts for the sixth week. I will briefly talk about the unusual drying regimen and how to carefully exit the LCHF diet.

Six months on the LCHF

At the end of September last year, I decided on an unusual experiment with my diet, drastically reducing my carbohydrate intake to a minimum and increasing the amount of fat. I wrote a separate article about this, which I recommend reading:

Naturally, all this was not done in a vacuum. The relevant topic was studied and the book was read Andreas Enfeldt « Food revolution: diet without hunger". A month later, when a positive result was already visible on me and no negative consequences were noticed, this system was tested by my wife, who calmly and without tension lost more than 3 kg in a month. Judging by the reviews in the comments and letters from readers, many people also liked this approach to nutrition and body.

In addition, the editor-in-chief of the site, drawing attention to the changes in my appearance during the time, also decided to try this method and, as a result, lost 6 kg of excess weight, after which he keeps the achieved shape without any problems. He also spoke about his own experience and intermediate result:

What can I say in the end. It is quite possible to keep muscle mass and even gradually improve your shape on LCHF. Growing is problematic. You still need carbs. By the way, my athletic performance got off the ground when, after two months of strict regime, I added a couple of days of gorging on the weekend. Well, like “guzzling” - the basis of nutrition was still the same, but I could afford sweets after a meal or a couple of meals when I eat whatever I want. Including favorite jelly candies.

The advantages of this mode:

• cheerfulness during the day (no drowsiness after dinner);
• the complete absence of headaches (earlier, the skull sometimes reacted to sudden changes in the weather);
• very good health of the gastrointestinal tract (no bloating and other everyday incidents);
• lack of hunger when eating only 3-4 times a day;
• good relief without much tension.

Minuses:

• In the first week of a strict diet, it felt like I had a cold. Actually, I thought so, but one of the readers wrote that she got a similar effect. Plus the gastrointestinal tract rebelled a little. But from the second week I was like a cucumber. Yes, and at first he actively worked and trained without any problems.
• Strength endurance (10–15%) and intensity of trainings fell slightly.
• I ate a little churchkhela and khachapuri during a trip to Tbilisi (but there was a lot of barbecue).

Various bad things were promised to me in the end, up to the spread of the body after a couple of months of such a regime. But contrary to the predictions of ill-wishers, after six months of LCHF I was still alive, healthy, alert and ready for new experiments. Still, the topic is huge and it’s not worth sitting still.

How I carefully exited LCHF

It was getting closer to summer, so there is a good incentive to dry up to the level, so to speak, of a fitness model. This is to leave 7 percent of body fat. Conceived - done. Rather, the case has been launched and now the experiment is in progress, but not everything turned out to be so simple.

I had to completely change the diet according to the ratio of macronutrients: reduce the amount of fat in the diet and add carbohydrates.

You can switch to LCHF abruptly, but back - you should be careful here, since a sharp increase in the amount of carbohydrates in the diet on an ongoing basis can cause carbohydrate swelling. That is, both water and fat will begin to actively accumulate. Even if we are talking about slow carbohydrates. In the past, I managed to overeat on a regular diet when I dramatically increased the amount of carbohydrates due to durum wheat pasta and rice. What can we say about the reaction of the body after low-carb.

Reduce only fat in the diet without adding carbohydrates - then the calorie content will decrease even below the critical level for me of 2400–2500 kcal, which are needed to maintain basic metabolism. This is also not an option, because then the modes of saving energy and preserving reserves in the body will work, and there will be no talk of any drying. After all, on LCHF, the amount of fat reached 250–300 g per day, and according to the new scheme, I had to squeeze into the framework of 100–110 g.

What I've done? Added carbohydrates and reduced the amount of fat very smoothly. Spread the process over three weeks. I added +100–150 g of buckwheat (boiled, that is, in dry form it is about 30–50 g) to the diet in the first week, a few grapefruits and apples. The amount of carbohydrates increased from 80–100 g to 150 g per day. For the second week, the same amount of buckwheat for the second meal. On the third a little more sauces, apples.

As a result, I reached the current level of carbohydrates of 150–200 g per day, not only without gaining too much, but also dropping 4 kg of fat (and, apparently, water too, although it was not enough anyway). But, of course, it's not just about carbohydrates, but also in training, in the diet in general, in additional supplements. I will talk about all this below.

So, if you decide to move from LCHF to a more classic slow carb diet (I don't recommend slacking off with simple carbs and pure sugar), then follow a simple pattern: +50g carbs per week while reducing dietary fat to do not go beyond your calorie content, which keeps a comfortable weight.

New experiment - gentle drying

Professional athletes often dry off with extreme methods with drastic diet changes, fierce workouts, a lot of cardio and other harsh activities. All this is acceptable for them, as people work for the result to win competitions and use all available means, including pharmacological support. But this is not very interesting for me personally (not applicable for family and relatives, and I am not preparing for competitions) and 90% of citizens who just want to get rid of excess and look good. Something more affordable is needed.

In this field, such a person, not very well-known in wide circles, but respected in narrow circles, distinguished himself as Yaroslav Brin. He had several exciting events when he brought himself to the second degree of obesity, and then returned to the form of a fitness model in four months. At the same time, he helped many people to get in shape, get rid of excess fat, and at the same time change their lives in order to maintain the result.

Yes, yes - if you want to look beautiful all the time, you will have to constantly monitor nutrition and be physically active. When such a rhythm becomes a habit - this is what is called changing your lifestyle.

Information about his method is available on the Web and if you are interested in the topic, start with Brin's book " Trade fat for willpower". It's free and easy to find.

So, as a basis, I took his method, in which in fact there are no miracles, but it is scientifically justified and, most importantly, it has been tested and works. Yes, you need to strain and control nutrition, train with weights and do cardio. Who said it would be easy?

And now briefly, what should be done:

1. weigh yourself in the morning on an empty stomach, measure the waist, thigh, buttocks and any other parts of the body as desired.
2. Calculate on how many calories the weight (and belly) that is now kept was eaten. Everything is simple and not simple at the same time. You will have to write down everything you eat for a week, count the number of calories at the end of the day, and at the end of the week collect all these calories and divide by seven to get the average figure. Remembering it is the starting point. In my case, it was about 3200 kcal.
3. Balance your diet with macronutrients over the next week or two, at the same time giving up simple carbohydrates (sweets, pure sugar, rolls) and alcohol (it has a bad effect on the hormonal system, it generally blows women to smithereens). If you really want sweets, you can use sweeteners or eat candy, a piece of dark chocolate, but after a heavy meal. BJU norm is as follows: 1.5–2 g protein per kg body weight for women, 2–2.5 g protein per kg body weight for men; 1 g of fat per kg of body weight (within reasonable limits - if the weight is 150 kg, then 100 g of fat can be dispensed with); the rest is complex carbohydrates. You can eat in the same quantities as before, but without simple carbohydrates. Already at this stage, it turns out that you are undernourished, since you can’t push as much meat with buckwheat and salad into yourself as there are cakes, cookies and hamburgers.
4. In parallel with all this, they begin workout in the gym(3 times a week) and cardio (20-30 minutes after training or 60 minutes on a non-training day). Weight training is carried out according to the “FullBody” principle, that is, for the whole body, starting with large muscles and ending with small ones: legs, back, chest, shoulders, arms, abs, calves. Four working approaches, 12 times with an increase in the load at each workout (albeit by 1–2 kg, but the load should increase) Try to use multi-joint basic exercises:
   • legs (2 exercises)- squats and leg presses, leg extensions for men, leg curls or deadlifts for women;
   • back (2 exercises)- pull-ups or traction of the block to the chest, traction of the block / bar to the stomach, traction of the T-bar;
   • chest (1 exercise)- bench press, push-ups from the bars;
   • shoulders (1 exercise)- army bench press, barbell pull to the chin;
   • arms (one exercise each for biceps and triceps)- close grip press, french press, barbell/dumbbell curls;
   • press (1 exercise)- twisting, reverse twisting, "book";
   • calves (1 exercise)- lifting on the toe on one leg with weights in the hand (with dumbbells or weights, for example).
5. Cardio- it can be light jogging, walking at a pace, cycling, orbitrek, treadmill. The most important thing is to work in a calm rhythm, not out of breath, but not relaxing, barely moving your legs. It is important to increase the distance covered per hour each time. We ran for the first time 5 minutes, and 55 passed - approx. Next time, run 6 minutes and instead of 6 km in an hour, cover 6.3 km, and then 6.5 km, and then 7 km, etc.
6. Carry out checks every week- weight drops or “fat” volumes decrease (volumes are a priority), which means we don’t change anything. They stand still - we remove 200 kcal (or 10%) due to carbohydrates. Protein and fat remain at the same level of 1.5–2/2–2.5 g per kg of body weight (W/M) and 1 g per kg of body weight, respectively - this is important. Both macronutrients are a plastic material and are used in the life of the body to restore tissues, work hormonal and other systems. So all manipulations are carried out only on carbohydrates.
7. Increase household activity- we walk more, we forget about the elevator, we move as much as possible when possible. Most of the calorie consumption comes from household activities.

Even in the early stages, there should be positive changes due to a balanced diet, the inability to eat as much normal food as unhealthy (but tasty) was eaten, plus increased energy expenditure due to weight work, cardio and more household activity.

Activity has increased, the amount of food has decreased, the energy balance has slightly shifted to the minus (we spend more than we consume), which means that the body will get rid of excess by using fat for its energy needs. We spent 300–400 kcal more than we consumed, these calories will be taken by the body from its own reserves.

The main thing is not to overdo it. With any drastic changes, as some citizens like to do, when they enthusiastically rush into a healthy lifestyle and rapidly lose weight, the body goes into energy saving mode: health worsens, muscles are burned to cover the body's needs for plastic material, its energy needs and at the same time to save energy ( less muscle, less energy expended), while fat is stored and even accumulated even faster.

Usually the result of mono-diets (only on juices, on buckwheat and kefir, etc.) is a little weight loss and a much worse appearance, as there are fewer muscles and more fat.

When a person leaves a bad diet, unable to withstand such a mockery of himself, he gains excess weight even faster and more than it was before the diet. Everything is especially sad for women, for whom all these diets also hit the hormonal system (and men are also not doing well in this regard). There are fewer muscles (and they are the main utilizers of fat in our body), the body is shocked by the diet and in case of the next extreme, it begins to actively store fat. It happens that the metabolism is disturbed. As a result, a woman sits on 1000 kcal (with a minimum norm for her, let's say 1300 kcal), but does not lose weight, and may even get better.

In the case of the method described above, we get a reduction in fat and an overall improvement in shape. By the way, such a program for a person who has gained extra weight well over the years of intestinal lust will last for four months before something needs to be changed. And all four months, subject to the described conditions, the result will improve.

Personal result for the first six weeks of the experiment

At the moment my weight fluctuates within 100 kg. In principle, we can say that it has already dried up normally, because the result is better than it was at LCHF:

From left to right: Roma on the “mass” (early September, 108 kg), on the LCHF (about the same level and remained when he switched to alternating with relaxation on carbohydrates at the weekend (103-104 kg)), almost six weeks of drying on the method described above (100 kg)

But in fact, there is still work to be done. In my case, the process moves quite quickly, since I basically started at a good level and looked normal, plus I constantly trained, monitored nutrition and was ready, if not quite for everything, but for almost everything.

For example, I did not expect that I would endure full-body workouts for a long time and would benefit from them, since, in principle, I worked with decent weights and used a 4-day split for a long time, when I worked out large muscle groups in 4-5 exercises, and small ones - in 2–3. But everything turned out to be much more interesting.

The essence of training is during the use of basic heavy exercises, many muscle groups are involved at once. For example, I stopped using the belt during squats in order to work the abs, back muscles and associated stabilizers more. Yes, I had to control the movement more carefully, worry more, reduce weight at first, but it was worth it. I stopped using straps anywhere (like to isolate the working muscle, so as not to think about “burning” forearms) for the same effect. I began to increase weights, but very smoothly, adding literally 1.5–2 kg from workout to workout. Including squats.

Somehow in recent years I forgot about this practice, working in fact in the same mode with the same weights. And the type of training was not particularly conducive to this, because a split was used with exercises that were repeated no more than once every three weeks or a month. There were periods when the “pearl” was larger and the weights jumped by 10–20 kg, it happened the other way around.

Against the background of low-carbohydrate working weights just fell. The same squats from 130 kg in working approaches returned to 110 kg. In general, he just kept in shape and did not worry about progress.

Be that as it may, 17 FullBody workouts have already been carried out, three times a week, without breaks, days off and walk-throughs. Practically on each I increased the working weights.

In the same squats, I started with 90 kg, now the working weight is 120 kg in three sets of 12 repetitions each, and this is without a weightlifting belt. There is comfort in the back, there is no pain in the lower back and there is no heavy load, but I feel especially good how the press tenses up. Finally figured out the squat technique.

In leg extensions in the simulator, I reached 107 kg, despite the fact that earlier the limit was 85 kg. The last working weight in the bench press was 105 kg for 12, 10 and 9 reps (versus 90–100 kg for fewer reps before the experiment). And from the bars I did push-ups with 30 kg on the belt for 12, 10 and 10 times in three approaches, respectively (before that there was a warm-up approach without weight and another half-warm-up with 15 kg on the belt), while earlier, in principle, with additional weight a lot didn't push for years. The last time it was 15 kg about 10 years ago, and then he managed to slightly damage the chest, after which he returned to weights in this exercise only now.

For biceps, the working weight returned to 45 kg, while in recent years it has not crossed the border of 35 kg. And in the past, I was more likely to “throw” these 45 kg on the chest, bending with my whole body, than doing classic barbell curls. Now it's a clean job with 45kg for three sets of 12 reps each.

To a certain extent, it is worth thanking the complex carbohydrates that appeared in the diet, after all, it is more comfortable to train with them. Plus a smooth increase in load and a modified program with basic exercises repeated from day to day with slight variations (they are described above). In addition, progress can be explained by a banal change in the training program. A new regimen for the body - it adapts to it.

An interesting effect of such training - I don't have crepitus, at all. For the entire month and a half, I never once felt significant muscle pain after a workout on a day of rest, while with the previous split, I always had a sore throat.

The fact is that now all muscle groups are constantly in good shape and, roughly speaking, do not have time to “relax” or “train” on vacation. While with the classic split, each muscle group trains once a week (moreover, it is loaded more) and manages to get out of tone during the rest.

This does not mean that the muscles do not hurt at all - the fact that they worked well, I feel in full in the form of fatigue after training and "muscle loading" on the day of rest. But there is no tangible pain, which pleases.

I don't bother with cardio., since the result is still there without it. I increased my everyday activity, I try to walk more, from time to time after a workout I pedal an exercise bike for 20-30 minutes. But not always, because I manage to complete all 10 exercises in the program in 3-4 working approaches in only 2 hours and then somehow I’m not up to cardio.

I don’t always have time to shake small muscles, like biceps or triceps, but I don’t worry about it. They are also used in exercises for large muscle groups. Triceps - in the bench press and dips, biceps - in most pulls.

As for nutrition, then at the current moment in the diet there are 2.5–3 g of protein per kg of body weight, 100–120 g of fat (sometimes 150, but rarely) and 150–200 g of carbohydrates. Calorie content, regardless of the day (there is a workout or not), I try to keep within 3000 kcal. I used to eat more on a training day, now the body takes the uneaten calories from fat.

I gradually reduced the amount of fat in the diet: I refused hard cheese, instead of chicken thighs I switched to breast, instead of pork - veal, refused peanuts, switched from fatty homemade cottage cheese to low-fat (0.6%), from fatty sour cream and cream to "Beefy Life". » (2.5%). I have not yet given up dark chocolate (78–90% cocoa, 20–30 g per day), but I will have to.

The coolest fat-free cottage cheese that I found in Chernihiv. No "chemistry" in the composition.

In general, there are many plans, themes too. The desire to work on oneself and study the issue more and more deeply - a wagon and a small cart.

Hello dear readers! Today's material is dedicated to the beautiful half of humanity - women. Surely every girl dreams of a beautiful body. “Hungry” diets have been replaced by “body drying”.

Unfortunately, the thoughtless and incorrect use of such a nutrition system can be not only ineffective, but also dangerous to health. In this article, I will share with you all the intricacies of this diet, and also talk about nutrition for drying the body for girls.

Drying the body is a set of measures that allows you to reduce the level of fat in human soft tissues. It includes two components: a carbohydrate-restricted nutrition program and special workouts.

Initially, drying was used only by professional athletes and bodybuilders before competitions - it also helped to remove water from the body in order to maximize the relief. With the development of the sports industry, drying began to be used by ordinary people who follow the figure. However, the drying mechanism for professionals and amateurs is seriously different.

Contraindications: can everyone “dry”?

Drying the body attracts many girls because it allows you to get rid of body fat in the shortest possible time.

But this method has limitations:

1. Carbohydrate metabolism disorders: hypoglycemia, diabetes of all types
2. Diseases of the heart and kidneys
3. Anomalies in the work of the gastrointestinal tract, gallbladder and liver
4. Pregnancy and lactation

A sharp decrease in carbohydrate levels can lead to a significant deterioration in well-being. It is better to switch to a new diet on a day off when you do not need to go anywhere. This way you can check how your body tolerates the restriction of the level of incoming glucose. If you feel too unwell, you should drink sweetened water or juice to quickly restore blood glucose levels and stop the diet.

Body drying cycles

In order for the transformation of the body to take place quickly, efficiently and painlessly for the body, drying the body for girls should be carried out in five cycles.

Each of them lasts a week, with the main emphasis on the first month of the diet:

• 1 cycle: introductory. During this time, the body must gradually wean from the high level of glucose that comes with food. To do this, the amount of carbohydrates should be no more than 2 grams. per 1 kg. weight per day. For example, if your weight is 60 kg, then you can consume no more than 2 × 60 = 120 gr. carbohydrates
• Cycle 2: active fat burning. The amount of carbohydrates consumed is reduced to 1 gram. per 1 kg of weight per day
• Cycle 3: active fat burning + removal of excess fluid. This is the most difficult stage: the amount of carbohydrates should not exceed 0.5 grams. per 1 kg. weight. At the same time, you need to reduce the use of salt and spices.
• 4 cycle: same as the second
• 5 cycle: exit from drying - similar to the first

We lose weight correctly: diet principles

The main principle of drying the body is to limit the carbohydrates entering the body. How it works? Carbohydrates are responsible for "fast energy", that is, they are a kind of fuel for our body. If they are received more than the norm, and energy is not consumed, they are converted into fat.

In the case of restriction of carbohydrates, the body is forced to spend its "reserves" - that is, to lose weight.
Note that cutting only leads to a decrease in fat stores, and not muscle mass, as is the case with diets based on calorie restriction.

Limits to Safe Fat Loss

How much body fat can a person lose in five weeks? First of all, think about how long you have been saving "precious" pounds. Months? Years? And you want to throw them off in a matter of weeks? That won't work. The best rate of fat loss is 0.5-1 kg. in Week. That is, ideally, during the drying period, you can get rid of 5 kg. pure fat.

In the first week, weight can go faster due to fluid loss - carbohydrates, like salt, retain water in the body. That is, the result of drying will be a plumb line, on average, from 5 to 12 kg, depending on your initial data.

Drying the body and other diets

Many girls who want to lose weight quickly are interested in Some elements of other power systems can and should even be used during drying. So, eat well fractionally - that is, in small portions, but often. This allows you to maintain a high level of metabolism and reduce the volume of the stomach. The principle of consuming carbohydrates in the morning also has a positive effect.

But a decrease in calorie content can lead to the opposite consequences - the metabolism slows down and the body is extremely reluctant to part with kilograms, and then begins to lose muscle mass in addition to fat. Therefore, it is strongly not recommended to combine body drying with a low-calorie diet.

Pros and cons of body drying

The benefits of drying the body for girls include:

1. Lose fat, not muscle mass
2. The body becomes embossed, and the skin is tightened and elastic
3. No need to starve

By cons:

1. The need to strictly follow the diet, any breakdown in the "sweet" jeopardizes the effect of the entire diet
2. Not suitable for everyone
3. In the early stages, slight malaise, weakness and deterioration in mood are allowed.
4. Physical activity - required to create relief

Nutrition while drying the body

There is a myth that on drying you will have to literally choke on chicken breasts and boiled eggs. In fact, with the right approach to drawing up a nutrition plan,.

You need to have an idea about the three groups of products: these are the basic ones - the basis of the diet, foods for every day, permitted - supplement the diet and prohibited - they can not be eaten at all.

Basic products:

• Animal proteins: poultry, rabbit, beef and veal, chicken and quail eggs
• Seafood: fish, shrimp, mussels, squid
• Fermented milk products: cottage cheese, kefir, yoghurts without sweet fillers
• Vegetables: legumes, all kinds of fresh green lettuce, cabbage, celery, cucumbers

Allowed products:

• Mushrooms
• Kashi: oatmeal, rice and buckwheat
• Curd and hard cheeses
• Fruits: grapefruit, lemon, green apples
• Sauerkraut

Prohibited Products:

• Sugar, sweets and any confectionery
• Bakery products
• Sweet drinks
• Fruits and vegetables with a high glycemic index: potatoes, beets, carrots, bananas, grapes

Nutrient proportions and calories

During the drying period, the average girl (weight - 60 kg.) Should consume food for 1800-2000 Kcal. At the same time, the ratio of proteins / fats / carbohydrates at the first stage should be approximately:

• B - 60% = 1200 Kcal = 1200/4 = 300 gr.
• F-20% = 400 Kcal = 400/9 = 44.4 gr.
• Y-20% = 400 Kcal = 400/4 = 100 gr.

Then, the amount of carbohydrates is reduced to 30 grams. (0.5 grams per 1 kg of weight).

Drying menu by day

Intermittent fasting during the drying period

Often girls are interested in: Yes, you can, provided that you feel well and do not have problems with the stomach and pancreas.

Please note that intermittent fasting can last no more than 24 hours, unlike therapeutic fasting, which is carried out only in a hospital under the supervision of doctors.

Refusal to eat for a day is quite easily tolerated by a healthy body, while you lose fat, but muscle mass remains. Before fasting, you need to have a hearty dinner, and after it, on the contrary, take light meals. The optimal frequency of intermittent fasting is 1 day per week.

Drying the body for vegetarians

Drying the body is a real paradise for meat eaters. But what if you are a vegetarian? You need to get protein from alternative sources like legumes, mushrooms, and nuts, and avoid high-glycemic fruits and vegetables.

Training while drying

Physical activity is a mandatory element of working on your body. Unless, of course, you want to get an exhausted carcass covered with skin at the end of drying. During drying, it is recommended to combine cardio and strength training.

Home workouts

At the time of drying, it is not at all necessary to sign up for a gym. It is enough to acquire minimal equipment: for example, kettlebells, a jump rope, an exercise mat or a fit-ball and train at home.

Cardio workout

They are designed to burn fat. It can be cycling, running, dancing, jumping rope, spinning a hoop.

Power training

Strength training allows you to build and maintain muscle mass. You can perform both basic and isolated exercises for certain muscle groups.

Sports nutrition for drying: is it necessary?

On drying the body, you can completely do without sports nutrition, but to make the fat burning process faster and more comfortable, you can resort to taking some supplements.

Creatine

To avoid a breakdown during training and maintain the overall tone of the body, it is an absolutely safe food supplement that is necessary to improve energy metabolism in muscle tissue.

Some girls refuse to take creatine, mistakenly believing that this supplement is intended mainly for men and can negatively affect the femininity of the figure. Actually it is not. During cutting, creatine helps to increase the intensity and duration of training, accelerating the fat burning process.

Protein

To eat enough protein, portions should be quite large. Not every girl can eat so much meat. , and its share in the total amount of protein taken per day can be up to 50%. In addition, a number of studies have shown that whey protein burns fat more than meat-derived protein.

Protein should be taken in the morning, 1 hour before training and 1 hour after training, as well as in between meals. The size of one serving can vary from 15 to 30 grams.

How to eat after drying the body?

The extra pounds returned, and even brought friends with them ... A familiar situation? Drying the body allows you to get rid of fat for a long time, but subject to proper nutrition. In the following weeks, gradually restore the usual amount of carbohydrates, and also try to replace harmful sweets - milk chocolate, cakes, sugar candies with more healthy options - dried fruits, honey, dark chocolate. Remember to drink enough water. Then the result of your labors will be preserved.

Hello friends! For those who go to the gym, there are only two problems in terms of nutrition: how not to grow fat at the same time, and how to lose fat and not lose muscle. Between these two poles, any bodybuilder is in eternal confrontation.

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What is drying and why is it needed?

In order for your reliefs to appear before you in all their glory, well-planned tactics are necessary. Who, in general, needs this procedure? Drying without losing muscle mass is something that professional athletes cannot do without.

By and large, it can also be in demand among ordinary people who have sufficient muscle mass and the necessary tone, as well as a percentage of subcutaneous fat over 20. Do not confuse this simply with overweight, when a person needs to lose weight and not dry. Diet and drying are fundamentally different processes.

You should not do this for someone who has never played sports. Also, the technique is not suitable for people with insufficient body weight.

Many women are accustomed to treating it as an effective diet, but this is not quite the right approach. When we hear them talk about “I decided to get lean”, it often means “I want to get rid of excess fat on my sides.” And rarely does anyone imagine that during drying, all muscles will become more prominent, including those on the legs and arms.

Among other things, for women, this process is often more complicated than for men, because they are designed by nature to have a much higher percentage of fat in order to reproduce offspring. Therefore, even the standards suggest different figures: for the stronger sex, they will be equal to about 7% (reliefs are visible even at 12%), and for the weaker sex, from 9 to 12% (drawing of muscles is possible even at 20%).

During this period, it is important not only to eat right, but also to approach the training process in a different way. Consider also the fact that during the drying of the body, your body is actually in a stressful situation and it needs additional support. And during the period of normal weight loss, you will simply get rid of excess fat. To do this, it is often enough just to establish a nutrition process and create a calorie deficit, that is, a situation where you spend more than you consume.

How much to gain weight before drying? This is a rather ambiguous question. But in this case, it should be understood that muscle growth is impossible without an increase in body fat. And you have to come to terms with this fact.

To achieve visible changes, you should live in this mode for about 3-4 months, that is, eat according to the mass-gaining principle (when the number of calories consumed is more than your daily needs) and lean on strength training. Only after this time, you can begin to "detail the muscles."

Based on this, we conclude that weight gain and drying are simultaneously impossible, because these are mutually exclusive concepts. In the first case, we increase muscle tissue and gain excess fat (it won’t work differently). In the second - we are trying to save the resulting muscles and get rid of the extra layer.

What needs to be done to dry out?

So, you clearly understand the difference between drying and dieting. First you need to find out what your dry body weight is. After all, we are faced with the goal of not just forgetting about fat, but also preserving all the muscles earned by long labors. These calculations will help you figure out how many unnecessary deposits you need to get rid of.

The following formula will help you calculate: Weight - (weight x (% fat: 100))

After you have figured out the cherished numbers, the strategy will be as follows. At first, you will need to keep a food diary. Your task is to provide the body with a calorie deficit, and by reducing carbohydrates.

If you decide to switch to drying after gaining mass, then you can try using a simpler strategy and eat servings 2 times smaller than usual. With the right approach, in a week you can lose about two or three kilograms. In the event that these actions do not lead to any results, then it will be necessary to cut the amount of carbohydrates by another 2 times, leaving fats and proteins in the same volume.

When the number of kilograms gone is more than 5, then such losses will be excessive and will quickly lead to stagnation and slowing down of metabolic processes in the body. Every week you will need to reduce the amount of carbohydrates in your daily diet.

How to calculate the percentage of body fat can be found on various sites with automatic calculation. Usually, this should be done using a special device to measure the thickness of the skin fold in the waist area (a few centimeters away from the navel), in the triceps area and in the middle of the femur. There are other automatic ways to calculate this indicator.

So, if you weigh, for example, 60 kilograms and the percentage of subcutaneous fat is 25%, then the figure that you get as a result of these calculations will be 45 kilograms. Moreover, dry muscle mass will remain the same after drying, but the total weight and fat level will decrease.

Thus, if we reduce the fat mass from 25% to 10%, we will see the following numbers: if in the first case you had about 15 kg of fat, then in the second case only 6 kg will remain. And your body weight will be 51 kilograms.

Gradually, you will reduce carbohydrates over 6 weeks. Then evaluate the results achieved, and if they suit you, then in small portions return the amount of carbohydrates to ¾ of the previous volume.

Pay attention to the fact that you should only consume complex carbohydrates with a low glycemic index. They will help not only to forget about the feeling of hunger for a long time, but are also more beneficial for our body. Simple ones, due to the high speed of their processing, are most often deposited in fat reserves and are contraindicated at the drying stage.

You can easily find tables with glycemic indexes on the Internet. Usually the lowest - in vegetables, for example, in cabbage, it is 10, and gradually they increase (if we consider more high-calorie foods). The highest indexes are for flour and for various pastries, as well as for sweets and alcohol. The glycemic index of beer is 110, while corn starch is 115. Therefore, the best strategy would be to give up sugar and flour products for the entire period, which will invariably turn into fat.

Be sure to check your results weekly. With stagnation of several days, it is recommended to further reduce the level of carbohydrates. On drying, it is allowed to use carbohydrates such as rice, buckwheat, oatmeal and pasta made from rye flour. All grains must be whole. The number of vegetables can remain unchanged (except for eggplant and potatoes, as well as those that are red).

By and large, the principle here is the same: the more you want to dry out, the less carbohydrates you should eat. The most rigid frames - from 0 gr. up to 70 gr. Moreover, it is impossible to derive an exact formula for each; this can only be found out empirically.

The more lean muscle mass you have, the more carbohydrates your muscles need to maintain their performance. Therefore, these norms will be completely different for athletes and for overweight women.

As you already understood, the complete rejection of these nutrients can lead to very disastrous consequences. In this case, due to the increased amount of proteins, an excessive load on the kidneys will appear, and subsequently ketosis and ketoacidosis will develop.

This condition will be reported to you by dry lips and the smell of acetone from the mouth, as well as general weakness and drowsiness.

However, remember that the last meal should consist only of proteins.

• When you achieve ideal body reliefs, you must carefully monitor the drinking regime so as not to overload the kidneys. No reliefs will be visible if excess fluid has accumulated in your body. And in order to remove excess water, the body just needs to give it in the right amount: from 1.5 to 3 liters.

• A smaller amount will cause the body to save such an important resource and retain it in the form of edema. Controlling the level of salt, alcohol, sugar, caffeine will also help to avoid this condition. Try to refuse them for this period (except for salt, which we need at least in minimal quantities).
• In order to achieve the desired results, you will have to spend at least 2 or even 3 months, so calculate your strength correctly (for example, before the competition).
• Also, do not forget that the volume of proteins should not be reduced in any case, so that the muscles receive enough nutrients to restore them.

• Remember, what is the daily norm of proteins? If you forgot, then let me remind you: from 1.5 to 2 grams of protein per kilogram of weight. And do not forget that 100 grams of the finished product will contain only a partial norm. For example, 100 grams of chicken breast has only 25 grams of protein. Take these figures into account when calculating.
• The standard rate of carbohydrates is from 2 to 2.5 grams per kilogram of body weight. While working on the relief, we start from this figure and, if necessary, gradually reduce it.
• Do not exhaust yourself only with breasts. Here, any person will howl if he eats the same product for 3-4 months. Lean fish and other seafood, turkey and veal are perfectly acceptable in your diet. And if you remember about the different dishes from them, then such food will be very diverse and comfortable. Vegetables will help you digest protein, both in the form of salads and as side dishes.

• Also, you do not need to lean on dairy products, so as not to sort out harmful animal fats. At this time, only fat-free cottage cheese is allowed.
• Moreover, we also remember about other standards of food intake: we should receive the main volume in the morning and at lunchtime, but dinner remains light. At the same time, you need to eat often: from 5 to 7 times a day.
• You can't give up fat. If you reduce their number to zero, then you risk not only seriously worsening the condition of your hair and nails, but also earning problems with metabolism and vision.

• After training, you must definitely eat so that the body does not destroy the muscles earned with such difficulty. No fasting.
• Additional vitamins and minerals in tablets or in liquid form will help support all systems. Do not neglect also sports supplements that will support your body in such a difficult period for it.

Now you see that planning a complete diet is very difficult, so at this time you will have to constantly compare, count calories, weigh portions. But the result is worth it.

By the way, if you used to spoil yourself with sauces, then forget about them. They increase appetite and often contain a lot of preservatives and flavor enhancers that you don’t need.

The same applies to alcoholic beverages. During this period, they are completely excluded.

Do not forget that at first fat loss will go more intensively, but then stagnation will begin. So the body resists, so every day you need more and more effort.

Introducing cheat meals is a good move to kick up your metabolic system. They can be done either once a week (with a small level of fat), or once every two weeks.

What is a cheat meal? Once you are allowed to eat whatever your heart desires. Dumplings with mayonnaise, a huge piece of cake, chips, chocolate. In general, your every whim. It is better, however, not to cheat at night, but to unload in the morning or afternoon.

The reverse action will also help to disperse the metabolism: a complete rejection of carbohydrates for one day. I do not argue that this is a much less pleasant process than a cheat meal, but its effectiveness is no less high.

How to train dry?

You need to be more careful about the training process during this period.

To understand how not to lose weight on drying, you must eliminate exhausting power loads. After all, the body is already under stress. Therefore, only cardio and work with small weights is permissible.

During exercise, be sure to monitor the pulse and keep it at a high level of 120 to 140 beats per minute. This frequency indicates intensive fat burning. By reducing the working weight, it is better to increase the number of repetitions and approaches during one exercise.

Supersets can be introduced when rest between sessions is minimized. Sometimes CrossFit can be very effective. Pay attention to more energy-intensive basic exercises. Nobody forbids you to train during this period at home, especially if you decide to do the drying in the summer.

If you don't want to sweat in the gym - welcome to jogging along the promenade, love to ride a bike - great, this is also a great workout, you can do CrossFit on the street or swim in the pool. In general, choose activities to your liking.

It contains the most detailed list of recommendations on nutrition and training planning. Moreover, the main emphasis here is on working out the muscles of the press, and if you have at least a little experience in exercising in a rocking chair, you know how hard it is for fat to leave this familiar place. In general, during drying, the book will become an indispensable tool for you.

Finally, let me remind you of the old common truth: when you are busy working on the beauty of your body, then 80% of success lies precisely in nutrition and only 20% remain for training.

For comparison, I can give you the following figures: in one cheese sandwich there are about 240 calories. Half an hour of interval running on the track is about the same. Now imagine how much you have to work out if you ate three of these sandwiches? And isn't it easier to refuse them and replace them with more productive food?! The question is rhetorical and, I believe, does not require an answer.

If a diet for weight loss can be abandoned at any time, then drying should always be brought to its logical conclusion. Drying can be considered successful only after the correct exit from it.

Everyone wants to have a beautiful athletic body, and now it is available. Not only athletes can pump up voluminous muscles and make them embossed with the help of drying, work in the gym and drying at home are really accessible to everyone. Speaking of drying, the rules of nutrition and training are usually mentioned, sometimes the entrance to drying is affected, but very rarely it is said about the correct exit. The diet for you can be completed at any time, upon reaching a result or disappointment, this does not apply to drying. Drying is considered successful only with the correct exit from it, the body must go through all the stages of drying.

The way out of drying concerns first of all nutrition, it is nutrition on drying that creates the conditions for burning subcutaneous fat and drawing muscles. Also of great importance is the decrease in the volume of intercellular fluid, the less this fluid, the better the relief. The goal of maintaining muscle is also achieved through nutrition.

Drying nutrition is based on the principle of a gradual decrease in the percentage of carbohydrates in the diet; in the active phase, the representation of carbohydrates can reach up to 20-40 grams per day.

During the drying time, the body gets used to a special diet, this is not only a decrease in carbohydrates with an increase in proteins, these are restrictions on the use of salt and saturated fats. The training regimen involves serious loads, sports should burn calories, but at the same time not touch muscle tissue. From a scientific point of view, drying is an unnatural state of the body and constant stress, so it has many contraindications. But with proper conduct, such a state becomes habitual, and a sharp exit from it will already be stressful.

For all serious nutrition systems, the right output means as much as following all the rules. Mistakes in getting out of drying are made by those who want to find the perfect body on vacation, but with its onset they drastically change their diet. Many do not have enough willpower, they quit drying immediately after they see the first results, believing that this is enough. Some simply do not know that drying consists of certain steps.

The worst ending for cutting is to abruptly begin to uncontrollably consume carbohydrate foods. In the long term, this behavior will lead to new accumulations of subcutaneous fat, but this is not the only thing. You will not be able to see your muscles the very next day due to severe swelling, carbohydrate foods tend to retain fluid in the body. On the first day out of drying, the body should definitely get a portion of light carbohydrates in addition to the usual diet, but these should be healthy foods, like honey or fruits, and in very moderate amounts. At the same time, the calorie content of this day should remain the same as before.

This is followed by a gradual increase in daily calorie intake and a gradual return of carbohydrates to it. This should happen very slowly so that the transition from dry to normal nutrition takes at least 2-3 weeks. Under normal nutrition, a healthy balance of proteins, fats and carbohydrates is assumed, the use of a full set of nutrients necessary for the body while avoiding harmful foods, especially refined light carbohydrates.