To give the muscles greater relief allows drying the body for girls, based on two fundamental factors - well-constructed workouts and diet. The aerobics and athletics program must sign to every detail and be performed one hundred percent correctly.
The drying period requires not only proper training, but also a thorough accounting of all calories consumed. If the body is deficient in nutrients, the process of gaining relief is significantly inhibited. This can have negative consequences both for the figure and for the whole organism.
Many people mistakenly believe that both women and men dry themselves in exactly the same way. The period of giving relief to the muscles in girls is characterized by a smaller presence of aerobics and an almost identical amount of athletic exercises, and nutrition in general should be completely different.
Reducing daily calorie intake and taking fat burners certainly helps to achieve the desired relief, but leads to a reduction in muscle volume. Nutrient deficiency forces the body to look for an additional source of nutrition, which is muscle tissue.
You can save both muscle mass and get relief without any fat-burning drugs and a radical cut in your usual diet. It is enough just to redistribute the amount of nutrients - the percentage of protein (protein), fats, carbohydrates in the diet.
It is important to understand that carbohydrates are divided into simple and complex. The former, which include confectionery and flour products, provoke obesity. The use of complex carbohydrates (pasta, black bread, cereals) in moderation does not significantly affect weight.
The amount of both simple and complex carbohydrates on drying is necessarily reduced. It should be inferior in volume to the proteins used during this period.
Women weighing between 50 and 55 kg should consume no less than 100 g of protein per day. If the weight exceeds the norm due to the muscles, the dose of protein is much higher. A girl with 10 kg of muscle mass, that is, with a weight of 65 kg, needs at least 160 g. Two-thirds of this dosage should come from animal food and protein powder.
Fatty foods, if they are present in the diet in a minimal amount, do no harm. This also applies to the drying period. The main thing is not to exceed the required norm, that is, to eat fatty foods only in those volumes that the body needs. The maximum daily dosage of fats in the menu of a girl who is engaged in order to give relief to muscles cannot exceed 10%. Most, that is, 60% should be exclusively proteins, and from 25 to 30% are carbohydrates.
The daily caloric intake for women who are drying is from 35 to 40 kcal per 1 kg of their own weight. You need to eat five to six times a day with short breaks and extremely small portions, each of which should not contain more than 40 g of protein. Long intervals between meals, on the contrary, slow down the metabolic rate, which leads to obesity.
You can also eat immediately before going to bed, but in small portions and exclusively from high-quality and wholesome food. The best option would be cottage cheese or a protein shake. They are easy to digest, satisfy hunger, contain important nutrients for the body and maintain a good metabolic rate.
The carbohydrate component of the diet is reduced gradually. The first week of drying, the amount of nutrient is reduced and maintained at the level of 40%, and in the next 7 days it is already reduced to 35%. And only from the third seven-day period they switch to 25-30%.
The return to a normal diet should also be gradual. Otherwise, one cannot do without negative consequences both for the figure and for the function of the gastrointestinal tract.
Most modern girls want to have a slender silhouette, but do not use simulators or do any exercises, preferring a less active way to lose weight - a diet. Drying cannot take place without training, which involves performing exercises that involve the maximum possible number of muscles.
The main condition for proper drying is maintaining muscle mass. Otherwise, if you do not do this, that is, do not train, the body will simply begin to feed on the already existing muscles, as it will perceive it as an unnecessary energy load. But, returning to the issue of nutrition, the transition from carbohydrate to protein foods should be without specific and strict restrictions.
The girls' menu for the drying period can be based on the following products:
- Basic - boiled protein, lean chicken breast, steamed, boiled or baked, boiled squid fillet, lean boiled white fish - foods that can be eaten without any time limits.
- Controlled carbohydrate sources - buckwheat and oatmeal, diabetic rye pasta, cabbage, herbs, cucumbers, other vegetables, except for root crops, the amount of nutrient in which is calculated according to recipes and tabular data.
- Drink. You should drink only pure water, unsweetened ginger tea.
Sugar in the diet for drying is excluded altogether. It is not added not only to drinks, but also to food.
From the diet are completely excluded:
- dairy products due to the monosaccharide lactose, which is milk sugar;
- fast carbohydrates, which are sweets and flour products;
- fats, that is, no fat or fried meat.
The optimal maximum fat loss limit is 200 g. Of course, you can lose much more, but this can lead to a sharp deterioration in well-being and disruption of the normal functioning of the body.
Girls with any physique and weight should lose no more than 1.5 kg per week. If the process of losing weight takes place at a much higher speed, then the muscles lose quality and shape, as the body begins to drink muscle fibers.
Calculations should never be violated and neglected when performing strength and aerobic training. Aerobics also puts a lot of stress on the body. It requires exactly the same amount of energy as strength training.
If the fat layer is small, then girls should generally minimize aerobic exercise. It should be done according to the principle of "pumping", when the muscles are pumped up due to high-volume training with low intensity.
Modern sports supplements are highly effective and useful both for the body and for the relief. They contain vitamins and amino acids that stimulate the functioning of the kidneys, liver, and gastrointestinal tract. In order for them to bring maximum benefit, you need to know everything about how to properly take sports nutrition.
Creatine
It is an effective product for achieving excellent results in bodybuilding. Women should take creatine and ribose during the cutting period only when they want not only to gain relief, but also to lose the maximum amount of body fat. The intake of the supplement is necessarily accompanied by an increase in aerobic loads. This is due to the fact that the ATP reserves spent on training are replenished by creatine, and not by one's own muscle tissues.
Protein
Indicated for use during the "relief" cycle for all girls. It, unlike meat, eggs, fish, does not require a large amount of energy. Taking a protein shake and amino acids allows you to get protein, but without significant energy loss.
Girls with a weight exceeding the ideal by 8-10 kg, not because of body fat, but mainly due to muscles, should take amino acid complexes and protein instead of creatine. Both BCAAs and protein powders have proven themselves well. They will also be useful for girls with magnificent forms.
It is recommended to take 5 g of BCAAs before and after training. Protein shakes are drunk 60 minutes after class, and one and a half or two hours before training, they use any sports product with a high content of natural protein and a small amount of carbohydrate. It is permissible to take BCAA in the morning (also 5 g), and before going to bed you can drink casein protein or eat fat-free cottage cheese.
It should be remembered that excessive passion for both strength and aerobic exercise, as well as improper sports nutrition, will not be able to bring the desired result. The effect will be one way or another, but much lower than what it would be with the right and competent approach.
The relief period for women requires serious aerobics and moderate athletics. There shouldn't be any frustration. Excessive enthusiasm for aerobic exercise can lead to the fact that the body either begins to develop unevenly, or the weight drops sharply.
Such consequences occur due to the fact that there is a lot of fat in the female body, and little muscle mass. Power loads, if properly restored and eat, allow you to increase muscles. Aerobics activates fat-burning processes, but does not help muscles develop.
Performing a large amount of strength training promotes the breakdown of fat without losing muscle. Aerobic exercise works in a completely different way. If they are high, muscle fibers suffer. Aerobics inhibits anabolism and begins to suppress the process of splitting fat cells, which causes obesity and a constant feeling of fatigue.
The correct set of drying training for girls consists of exercises in which the whole body is involved, and a very small amount of aerobics. The total number of sets for each exercise is 5-6, and repetitions when training the bottom - from 15 to 20, and the top - from 12 to 15 times.
With weights do two repetitions more. It should always be the final set that should be refused. The intervals between sets are from 90 to 120 seconds. This training scheme is aimed at involving muscle fibers to the maximum and activating anabolic processes.
When the goal is to get rid of a large amount of body fat, the training requires some changes. You need to give up rest between exercises, and do a circuit training. It lies in the fact that they do one approach for each exercise, and the total number of cycles is brought up to 4-5 per training. Aerobics after circuit training should be postponed. This part of the training complex is recommended to be postponed to the next day, and not to be done on the same day as strength exercises.
Women who do not need excessive weight loss can limit themselves to the usual pumping workouts and aerobic exercise. The latter begin to be performed after strength exercises. Aerobics should be done only after maintaining a break of at least ten minutes.
The moderation of aerobic workouts does not mean that they should be too light. If classes are held on an elliptical trainer, then the mode is set so that you can practice for at least a quarter of an hour, but train for no more than 10 minutes. Three such ten-minute approaches do. This is quite enough.
A full set of drying exercises, including running on an exercise bike, ellipsoid or bicycle ergometer, is required to be done three times a week. You should not overload yourself on non-training days, exhausting yourself with long walks and fasting. This kind of behavior is harmful. Neglecting full recovery and rest is not useful, as well as excessive enthusiasm for anaerobic exercise.
Each girl can increase her weight by 15 kg, but gaining exclusively muscle mass, while maintaining a feminine and beautiful silhouette. Women can achieve great results in muscle growth only with the use of special preparations. However, if you take into account and follow all the above recommendations, girls can achieve quite significant results in bodybuilding.
Who is contraindicated to dry?
Not all girls in certain periods of life or in the presence of health problems are shown drying. Contraindications are:
- pregnancy and lactation;
- diabetes;
- dysfunction of the pancreas and liver;
- diseases of the intestines and stomach;
- kidney failure.
People have always strived for beauty and harmony, resorting to the most sophisticated diets. But, as they say, there is no limit to perfection. Therefore, an increasing number of young people, and in particular girls, began to turn to drying, in order not only to get rid of fat, but also to draw muscle relief. And if drying menu for men it is not difficult to compose, then in a situation with the fair sex, everything is just the opposite - the main task is to preserve women's health. To draw up a training program, you can contact the trainer. In the same article, we will focus on the main thing - the menu for drying the body.
The effectiveness of the diet is to gradually reduce the rate of carbohydrate foods. The calorie content of the diet should not exceed 1500 kcal.
General idea of drying
This is the final stage of preparation for competition for bodybuilders, followed by training and diet. It is preceded by a long set of muscle mass, during which the food should be dense, tasty and almost without restrictions. At the same time, weight is gained not only due to muscles, but also due to fat.
Preference is given to protein foods, but carbohydrates and fats are no less a priority for athletes, because this is the main source of energy for training. Just use them at the beginning of the day.
Drying for girls is no exception to the rule. Before you start burning fat, you need to gain a certain muscle mass and stock up on training experience in the gym. Otherwise, there will be nothing to “dry”.
In addition, it should be understood that this is not just a diet, but a whole program aimed at effective fat burning while maintaining muscle mass. And what to save if it is not?
Dry food for girls
The body of a girl is arranged a little differently than a man's. Therefore, both the menu and the approach to drying for women should be less strict. So, ladies are allowed to consume a small amount of vegetable oil. In addition, the diet should be decorated with a wide variety of dishes from sea fish, rich in polyunsaturated fats.
Important! Fat deficiency is dangerous for the body of a young girl; it can cause the absence of menstruation, affect reproductive function, lead to loss and deterioration of hair, nails, and skin.
The statement that it is necessary to completely abandon carbohydrates is also wrong. The body needs them no less than fats and proteins. Forget about carbohydrate-free diets! Just eat the right foods, namely whole grains, vegetables and fruits.
A phased program for a month will allow you to consider, using an example, what nutrition should be when drying a body for girls.
Drying program for a month
To achieve an effective result, the duration of a sports diet for burning fat and drawing muscle mass should be from 6 to 12 weeks. The exact time depends on the initial weight, the desired result and the characteristics of the body.
Within a month, the diet menu undergoes a number of changes that directly affect whether you will succeed. And now about each of them.
Body drying menu for girls for a month
First week
At the very beginning of the journey, the daily intake of carbohydrates should be 2.5 g per 1 kg. weight. As their source, you can take brown rice, vegetables, fruits, buckwheat, rice. The basis of the diet should be taken:
- any fish at least 3 times a week;
- clean chicken fillet;
- cottage cheese and kefir, occasionally cheese;
- greens, lettuce leaves, vegetables.
Also, do not forget to flavor salads with olive oil, lemon juice.
Important! And remember: it is strictly forbidden to start drying abruptly! This can negatively affect your health.
Drying the body for girls for a week that opens the monthly program:
Monday
- 1st reception: 150 g of sea bass, a bunch of greens, 30 g of buckwheat, 50 g of grapefruit.
- 2nd reception: 2 hard-boiled eggs, 100 g of milk.
- 3rd meal: 190 g of steamed chicken fillet and rice, 3 slices of tomato, 3 olives.
- 4th reception: 250 g of cottage cheese, 100 g of orange.
Tuesday
- 1st reception: scrambled eggs (3 eggs), 100 g of milk.
- 2nd reception: 150 g of turkey, vegetable salad, 20 g of berries.
- 3rd reception: 170 g of perch, 140 g of broccoli, 3 slices of lemon.
- 4th reception: one and a half glasses of kefir.
Wednesday
- 1st reception: scrambled eggs (3 eggs).
- 2nd reception: 150 g of pike perch, a whole grapefruit, a bunch of greens.
- 3rd reception: 100 g of steam cutlets from veal, 30 g of rice.
- 4th reception: 300 g of cottage cheese, 1 carrot.
Thursday
- 1st reception: 160 g of poultry steam cutlets, 70 g of buckwheat, 50 g of orange.
- 2nd reception: 200 g of pike perch with vegetables, 50 g of rice, 20 g of tomatoes.
- 3rd reception: 150 g of vegetable salad seasoned with linseed oil.
- 4th reception: 150 g of kefir, 50 g of grapefruit, tea with honey.
Friday
- 2nd reception: 250 g of cabbage soup without sour cream, 70 g of boiled beef, a bunch of greens.
Saturday
- 1st meal: 30 g of oatmeal with dried fruits (20 g of raisins, 3 pieces of dried apricots).
- 2nd meal: 300 g fillet, 30 g Greek salad.
- 3rd reception: 40 g of fresh cabbage salad, boiled pike perch 170 g.
- 4th reception: 150 g of orange, 200 g of cottage cheese.
Sunday
- 2nd reception: 30 g of brown rice, boiled fillet, a bunch of greens, 100 g of juice.
- 3rd reception: 200 g of seafood with lemon.
- 4th reception: 300 g of cottage cheese with berries, tea with honey.
Second week
At the 2nd stage, the main change that body drying undergoes is that the menu becomes more strict in terms of carbohydrate content, up to 1 g per 1 kg. weight. However, most of them should be consumed before dinner. The rest of the diet is the same.
Dinner is mostly protein and light. The ideal option is kefir and cottage cheese.
Important! Don't forget to drink liquid - 2.5 liters per day! And consume vegetable fats to avoid health problems.
Drying the body for girls: menu for week number 2:
Monday
- 1st reception: 300 g of cottage cheese, 300 g of tomato juice, 3 hard-boiled eggs.
- 2nd meal: 150 g of vegetable salad, 180 g of fillet, 100 g of drinking yogurt.
- 3rd reception: 200 g of boiled pike perch, 200 g of juice.
Tuesday
- 1st reception: 150 g of cottage cheese, 20 g of nuts.
- 2nd meal: 210 g chicken fillet, 90 g cauliflower, 200 g juice.
- 3rd reception: 20 g of buckwheat, 180 g of pollock fillet, 20 g of orange.
- 4th reception: 200 g of kefir.
Wednesday
- 2nd meal: 300 g fillet, 20 g tomato, 20 g brown rice.
- 3rd reception: 150 g of seafood with lemon juice.
- 4th reception: 300 g of cottage cheese.
Thursday
- 1st reception: 2 hard boiled eggs, 200 g of kefir.
- 2nd reception: broth (300 g), 180 g chicken dumplings with rice, 60 g tomato.
- 3rd reception: 150 g of perch, a bunch of greens, 20 g of buckwheat.
- 4th reception: 250 g of cottage cheese with berries.
Friday
- 1st reception: scrambled eggs from 3 proteins and 1 yolk, 50 g of berries.
- 2nd reception: 250 g of cabbage soup without sour cream, 170 g of boiled beef, a bunch of greens.
- 3rd reception: 200 g of seafood, 50 g of orange.
- 4th reception: 300 g of cottage cheese, 50 g of grapefruit.
Saturday
- 1st reception: scrambled eggs for a couple of 2 eggs, grapefruit.
- 2nd meal: 100 g Greek salad, 180 g poultry quenelles, 100 g drinking yogurt.
- 4th reception: 300 g of cottage cheese with berries.
Sunday
- 1st reception: omelet from 3 eggs, orange.
- 2nd reception: perch fillet, 80 g of Greek salad, 30 g of buckwheat.
- 3rd reception: 300 g fillet, 1 grapefruit.
- 4th reception: 300 g of cottage cheese.
Menu for the third week
The norm of carbohydrates is reduced even more - to 0.5 g per 1 kg. weight. The diet remains the same, but it's time to completely eliminate the fruit.
Drying menu for girls for a week:
Monday
- 1st reception: scrambled eggs (3 eggs), 280 g of cottage cheese.
- 2nd reception: 150 g of poultry fillet, mashed poultry soup (200 g), flavored with a few drops of olive oil, a bunch of greens.
- 3rd reception: 200 g of seafood, 2 slices of lemon.
- 4th reception: 300 g of kefir.
Tuesday
- 1st reception: 2 boiled eggs, half a tomato.
- 2nd meal: 200 g of steamed veal cutlets, 20 g of buckwheat, 20 g of green salad.
- 3rd meal: 200 g lightly salted salmon fillet, a bunch of greens.
- 4th reception: 250 g of cottage cheese with 5 g of nuts.
Wednesday
- 1st reception: 200 g of steam fish cutlets, 20 g of rice.
- 2nd reception: 300 g of broth, 300 g of fillet, a bunch of greens.
- 3rd reception: 200 g of seafood, green salad leaf.
- 4th reception: 250 g of cottage cheese, 300 g of kefir.
Thursday
- 1st reception: scrambled eggs (3 eggs), tea with honey.
- 2nd reception: 150 g of steam turkey cutlets, broccoli 80 g, greens.
- 3rd reception: 250 g of perch, 20 g of buckwheat, 20 g of tomato with butter.
- 4th reception: 300 g of kefir.
Friday
- 1st reception: 3 hard boiled eggs.
- 2nd meal: 300 g fillet, 20 g brown rice, a bunch of greens.
- 3rd meal: 200 g of seafood, a leaf of green salad with butter.
Saturday
- 1st reception: 300 g of cottage cheese, tea with honey.
- 2nd reception: 300 g of cabbage soup without sour cream, 150 g of turkey cutlets.
- 3rd meal: 200 g lightly salted salmon, lettuce leaf.
- 4th reception: 300 g of kefir.
Sunday
- 1st reception: scrambled eggs (3 eggs), tea with honey.
- 2nd reception: perch fillet, lettuce, 20 g of buckwheat.
- 3rd reception: 100 g of vegetable salad, 300 g of fillet.
- 4th reception: 300 g of cottage cheese.
Menu for the fourth week
Carbohydrates are almost completely prohibited, it is allowed to diversify the diet of only 6 liters. porridge for the whole day. Carrots are excluded from the range of products.
Nutrition for drying the body for girls: the menu of the fourth week:
Monday
- 1st reception: 3 hard boiled eggs.
- 2nd reception: 500 g of broth, 180 g of veal cutlets, 20 g of tomato.
- 3rd reception: 200 g of perch with greens, 10 g of porridge.
- 4th reception: 300 g of cottage cheese, 200 g of kefir.
Tuesday
- 1st meal: 150 g salmon, tea with honey.
- 2nd reception: 300 g fillet, 150 g vegetable salad.
- 3rd reception: 300 g of seafood, lettuce.
- 4th reception: 300 g of cottage cheese with 10 g of nuts.
Wednesday
- 2nd reception: 200 g of poultry quenelles, 10 g of rice, a bunch of greens.
- 3rd reception: 250 g perch, lettuce, 20 g nuts.
- 4th reception: 250 g low-fat yogurt.
Thursday
- 1st reception: 2 boiled eggs, 100 g fillet.
- 2nd meal: salmon fillet 200 g, lettuce leaf.
- 3rd meal: 150 g steamed turkey cutlets, 50 g Greek salad.
- 4th reception: 300 g of kefir, 200 g of cottage cheese.
Friday
- 1st reception: omelet from 3 eggs, tea.
- 2nd reception: 400 g poultry broth, 150 g perch, 30 g broccoli.
- 3rd meal: 300 g fillet, 50 g Greek salad.
- 4th reception: 300 g of cottage cheese with 10 g of nuts.
Saturday
- 1st meal: 250 g fillet, 20 g rice.
- 2nd meal: 300 g salmon, lettuce.
- 3rd reception: cottage cheese 400 g.
- 4th reception: 200 g of kefir.
Sunday
- 1st reception: 3 boiled eggs, tea with honey.
- 2nd meal: 150 g of chicken dumplings with rice, a bunch of greens.
- 3rd reception: 250 g of perch with lemon, lettuce.
- 4th reception: 300 g of cottage cheese.
"Exit" from fat burning mode
With a longer diet on the drying menu, stick to the diet for the last week. If the result has already been achieved, start moving “on the weekly steps” in the opposite direction. With a sharp return to the usual diet, the weight will quickly return.
You don't have to stop exercising completely. You can just free up your schedule a bit by reducing their frequency.
And do not forget, each person has a different initial weight, muscle mass reserve, body characteristics, health status. In this connection, the body drying menu for girls should be developed individually.
Therefore, you should start a diet only after consulting with your fitness instructor and, most importantly, your doctor!
In this article we will talk about drying the body, more precisely, how to eat to dry out, make the muscles dry and traced. This approach to the nutrition system is suitable for all athletes who compete in fitness, bodybuilding, bikini and so on, in general, where beauty, proportions and dryness of the body are evaluated.
Before answering this question, it is worth understanding first why our body accumulates excess weight, which interferes so much with the drawing of muscles.
Excess calories obtained from food, which a person does not have time to spend in the course of his daily activities, inevitably turn into fat. But what does redundant mean? Why do some eat cakes and pastries and do not get fat, while others gain weight from just the “look” of a pie? First, it's all about metabolism which directly depends on the person.
People with a fast metabolism are less prone to obesity, respectively, people with a slow metabolism, it is much easier to gain weight.
Therefore, the last category of athletes, with slow metabolisms ( endomorph), it is necessary to follow proper nutrition for weight loss throughout life in order to always remain slim and fit.
The second reason some people eat a lot of sweets and don't get fat is because of their volume. muscle mass. That is, people with an athletic build, with well-developed muscles, can afford to eat sweets, cakes, various sweets and not get fat, since muscles are huge calorie consumers that need a lot of energy. energy supply to maintain them. For example, carbohydrates are stored in muscles as glycogen, and the more muscle, the larger the so-called "fuel tank", and therefore more energy can be "thrown" there, in the form of calories, without fear of getting fat. Excess carbohydrates naturally turn into fat, but compare a pumped-up athlete, and a simple layman who has never gone to the gym, and who do you think will have more “fuel energy tank”? The answer is obvious.
Dried sports figure of a girl Based on the above information, the task of an athlete who wants to dry his body beautifully, first of all, consists of:
- building enough muscle mass
- promotion of metabolism
An athlete who has not gained an impressive amount of muscle mass does not make sense to dry muscles (even with proper nutrition), since there is simply nothing to dry, but you will decrease in volume, your weight will become less, but there can be no muscle drawing and speech (to be more precise, we mean that being a dry “skinny”, frail, with small but dry muscles is not your goal).
Basic nutritional rules for proper frying of the body:
- Fractional power (5-6 times), for overclocking
- creations calorie deficit in the body (spend more calories than you consume)
- Focus your strength training program on pumping, by increasing the number of sets and repetitions (reach exercises up to 3-4 sets of 12-15 repetitions, while reducing the working weight)
- Keeping moderate in your training program aerobic exercise(post-workout running, swimming, cycling, high jump, jump rope, treadmill, outdoor jogging)
- Increase proteins in the diet, and reducing carbohydrates
- Refusal of sweets (fast carbohydrates)
- Compliance with the drinking regime (at least 2-3 liters of water per day. Water is involved in fat burning processes, but not immediately before the competition itself, we consume carbohydrates in moderation, and water at a minimum, so glycogen will begin to take water from the extracellular space of the body, into the intracellular )
The main rule of drying the body is to follow a strict diet and proper training.
Diet and training for drying the body
The drying diet should be balanced, it should contain all the micro and macro elements for the normal functioning of the body. Otherwise, your immune system will really fail, you will start to get sick, and quickly return to your normal weight.
Drying nutrition implies a gradual reduction in carbohydrates, bringing them to a minimum, while the amount of protein food should, on the contrary, increase (for maximum muscle preservation), plus some fat, but not saturated fatty acids (olive, linseed oil, fish, avocado, seeds flax, etc.).
The duration of the drying diet is 5-6 weeks. With a sharp carbohydrate deficiency, there may be ketocidosis- a complicated form of diabetes mellitus (elevated glucose levels and acidification of the blood with ketone bodies), so everything should be gradual: 1 week 2-2.5 grams of carbohydrates per 1 kg of weight, 2 weeks 1 g / kg, 3 weeks 0.5 g / kg, 4 weeks 1g/kg, 5 weeks 2-2.5g/kg, and increase protein in all weeks to 2.5-3g/kg of body weight.
Carbohydrates should be only complex (pasta, potatoes, oatmeal, buckwheat, wholemeal bread, brown rice, beans, beans, peas, corn and other products, low)
As a percentage, your diet on drying should be 50-60% carbohydrates, 30-40% proteins, 10% fats.
You can’t lose weight too quickly, the figure of 1 kg of fat per week is close to ideal (however, everything should be experimented, because everything is individual!), Adjust everything above with portions of carbohydrates (or by reducing the intensity of aerobic and anaerobic exercise), otherwise, the body may perceive rapid fat burning as extreme conditions that life threatening and slow down the metabolism, and this threatens with the accumulation of excess weight, and a transient decrease in muscle mass, due to the fact that in such conditions residual carbohydrates and proteins (your muscles) will be used as an energy source.
Testosterone and weight loss (muscle drying)
No wonder we wrote above that weight loss of 1 kg is only an approximate figure.
Due to the fact that from birth we have different levels of testosterone, which, first of all, depends on genetics (and only then, on nutrition, strength training, psychological stress and the climate in which a person lives), normal weight loss can vary over a wide range.
When the body is in a calorie deficit, it begins to produce stress hormones, which have catabolic activity, while destroying both fat and muscle. However, testosterone interferes with the processes of catabolism, destroying muscles.
As you know, testosterone(major male sex hormone) for maintaining muscle mass, with a calorie deficit, that is, when we are trying to dry out. That is why, for people with naturally low testosterone levels, weight loss may seem 200 grams per week, a disaster (a person can crumble, muscle mass will “hide before our eyes”), in turn, people with a high testosterone level (lucky ones) can also lose 3-4 kg, feel great, minimally exposing your muscles to destruction.
The effect of testosterone on weight loss That is why, we recommend that all athletes preparing for competitions (for example, bikini fitness, bodybuilders) take on drying, testosterone supplements to preserve muscles (of course, if everything is in order with your health and there are no contraindications).
Drying workouts
The load in the gym should be intense enough, if you are not pursuing the goal, to keep the muscles dry as much as possible. That is, if it comes to aerobic training, then run for 30-40 minutes, jump rope and so on at an average and high pace, if we are talking about anaerobic training (strength), then change your training program in the direction pumping(pumping), that is, increase the number of sets and repetitions, while reducing, thus, you will increase the overall energy costs due to the increased amount of work with the barbell in the gym.
But, if your goal is to keep as much muscle as possible on drying, then you don’t change your work program for mass, train as you trained, just adjust your diet towards increasing protein and reducing carbohydrates, and aerobic exercise should be moderate (it’s better not to run, but walk at a fast pace, or in a calm tempo to climb down the stairs).
Relief and muscle drying workouts Thus, strength training pump mode, maximally activate fat burning, dry out the body, thanks to the active flow of blood into each trained muscle, and with it stress hormones (adrenaline and norepinephrine), under the influence of which fat cells are destroyed. Naturally, all this work on drying muscles will work only if there is a calorie deficit in the body, but for this, as mentioned above, you will have to pay for the size of the muscles.
Sports nutrition for drying the body
Sports supplements, in combination with proper nutrition and exercise, give a powerful fat-burning effect on the body.
Some of the best cutting supplements that deserve the attention of a competitive athlete:
- Yohimbine(blocks, alpha make Latin receptors that prevent fat burning)
- (an expensive pharmacy drug that acts on the body, at the same time as a catabolic - destroys fat, and anabolic - builds up lean muscle mass)
- Clenbuterol(a doping drug that activates beta make latin receptors responsible for burning fat)
- Lipo-6x by Nutrex(fat burner that suppresses appetite, giving extra energy during training)
- L-carnitine(helps the body use fat for energy, considered one of the safest fat burners on the sports nutrition market)
- (preserves muscle mass from the destruction to which it is so susceptible during drying)
Sports supplements for drying muscle mass Do not forget that a simple athlete who is not going to compete, but trains “for himself”, should not expose his body to unnecessary stress, in the form of 5-6 week drying (use the usual in this case), leave this prerogative, professionals who earn money by winning competitions at various levels.
Nutrition for drying the body: a complete menu (carbohydrate microcycles)
Carbohydrate alternation is one of the most common, and at the same time effective diets, which helps to dry the figure of the body, due to a competent approach to compiling your menu.
As you already know, long rejection of carbohydrates in your diet, may entail the activation of the body's self-defense mechanisms when it enters the energy saving mode, that is, in this phase, the food that enters your body will rapidly turn into fat (using the enzyme lipoprotein lipase), fat burning be blocked, and amino acids will be used as an energy source (the process of gluconeogenesis).
In order to prevent such a deplorable situation for fat burning, microcycles were introduced, that is, the menu will include days with a high content of carbohydrates and days with a low content (usually the classic scheme implies 2 +1, that is, two days with a low content of carbohydrates and one with increased).
Thus, in order to comply with all the conditions for carbohydrate alternation, according to the classical scheme, you will need to consume in the first two days of the diet carbohydrates not more than 1 gram/kg body weight, and proteins 2.5-3 grams / kg, on the third day the amount of carbohydrates is brought to 4-6 grams/kg, and proteins 1-1.5 grams/kg.
Using the above method, the body in the first two days, almost completely depletes reserves glycogen, actively switching to cover energy costs in fats. Further, if fat burning continues under such conditions, the body can fall into a life-threatening stress state, as a result of which not only fat burning will stop, but also muscles (proteins) will be used as an energy source.
A complete diet for an athlete on drying To prevent such a situation, a third was introduced, bootable carb day, when the amount of carbohydrate food in the diet increases, protein is cut, and fat consumption is reduced to zero in order to replenish glycogen stores in the muscles and liver and continue the fat burning process (often one high-carb day is not enough to replenish glycogen stores, therefore introduce another day of moderate carbohydrate intake).
Also, it is worth noting that you should not skip meals, this is extremely important for you. If, for example, an athlete sitting on the mass can skip a meal, and then make up for it, along with another technique (which is also not desirable of course), then you should do this absolutely not worth it(additional increased surge insulin, can cause fat deposits)
Weight loss, with carbohydrate alternation, in the classic version described above, not uniform, due to the fact that most of the kilograms lost in the first two or three days are returned along with the liquid (1 gram of carbohydrates binds 4 grams of water) on days 4-5 of the diet, but already on the morning of day 6, the weight becomes the same as he was the beginning of the carbohydrate load (average minus 0.5-1 kg).
Foods to be consumed when drying the body
This list of food products is designed specifically for a diet (carbohydrate alternation). They can, and should be included when developing your menu for drying the body, and some can be completely excluded.
Table of allowed and prohibited products
| Approved Products | Restrict in your diet | Prohibited Products |
| Vegetables and greens(eggplants, peas, green peas, zucchini, cabbage, broccoli, carrots, cucumbers, olives, tomatoes, beans, asparagus beans, lentils) | Fatty dairy/sweet dairy products | Vegetables and greens(fried potatoes, radishes, turnips, beets) |
| Nuts, flax seeds | Fatty meats (pork), meat products (smoked meats, sausages, ham, bacon bacon) | Figs, grapes, raisins, dates |
| Cereals and cereals(buckwheat, oatmeal, millet porridge, brown rice | Fast carbohydrates (sugar and products containing it - jam, cookies, sweets, dried fruits, halva, chocolate) | Corn grits, mushrooms, pancakes, dumplings dumplings |
| Pasta | Condensed milk, ice cream, honey, sweet desserts | Smoked, fried fish, sprats |
| Whole grain bread | Wheat bread, potatoes in any form, crackers, pastries | Sweet soda (Pepsi, Sprite, Cola, etc.), energy drinks, coffee with sugar |
| Ryazhenka, Varenets, natural yogurt | Instant porridge | Buns, wheat bread |
| Cottage cheese, cottage cheese and tofu cheese | Waffles, cakes, gingerbread | Confectionery(jam, jam, sweets, cake, jam, halva, cake, chocolate) |
| Meat products(beef, veal, sausages, sausages, chicken, turkey | Sweet fruits and juices (grapes, banana, pineapple, persimmon, watermelon, melon) | Ketchup, mayonnaise, honey, sugar |
| Fish, seafood, herring | Caffeinated drinks | Fat sour cream, cream, fat yogurt |
| Butter(olive, linseed, sunflower) | soda | Fried pork, lard, bacon, sausage, cured and smoked, duck, goose |
| Mineral water, green tea | Alcohol | Cognac, vodka, beer, wine |
You can’t dry out muscle mass with aerobic / anaerobic training alone, you need to carefully monitor what you eat.
Below, we present to you effective menu, which can be used by athletes in preparation for competitions (for weight loss, muscle relief). Do not use it on a regular basis, it is not suitable for a person who just wants to lose weight (in this case, read another, about nutrition for weight loss).
Menu (diet) for drying the body
The menu is based on carbohydrate alternation, that is, low-carb (protein) days are replaced by high-carb days.
An example of one 4-day microcycle for muscle relief might look like this:
| meal | Day 1 | Day 2 | Day 3 | Day 4 |
| Breakfast |
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| Lunch |
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| Dinner |
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| afternoon tea |
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| Dinner |
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| Second dinner |
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In order to evaluate the effectiveness of this diet on yourself, you need to regularly weigh yourself at the same time (on the same scales!), On average, the weight should go no more than 1 kg per week (however, everything is individual here, as you already understood , after reading the paragraph about testosterone and weight loss, so experiment).
As an evaluative alternative, you can offer another method that will more clearly show the results of your drying - a mirror.
If you are a vegetarian (for example, partial), replace meat products with fish, if you are a complete (vegan), then be sure to include protein and creatine in your diet on an ongoing basis so that muscle mass is destroyed to a minimum. In general, who wants to combine vegetarianism with bodybuilding, we recommend reading this one.
Balanced dry menu You can introduce variety into your menu, change products (see the table below), the main thing is to follow our advice and menu the right products nutrition for drying the body, in conditions of carbohydrate alternation.
Table of high and low carbohydrate days
| low carb days | High carb days |
| Poultry meat (chicken, turkey) | durum wheat pasta |
| lean red meats (beef/veal) | Vegetables (cabbage, tomatoes, zucchini, olives, carrots, eggplants, cucumbers, onions, celery stalks, green beans, lettuce leaves) |
| Skim cheese | Whole-grain porridges (barley / oatmeal, buckwheat, unground, wheat, brown rice) |
| soy products | Not sweet fruits, berries (strawberry, grapefruit, cranberry, currant, pineapple, kiwi, nectarine) |
| Seafood, fish (pike, perch, flounder, trout, salmon, cod, hake) | Whole wheat bread |
| Low fat unsalted cheese | Olive oil, linseed oil, fish oil |
| Soft-boiled chicken eggs | Fish (tuna, chum, salmon, mackerel, anchovy) |
| Walnuts, flaxseed | Cottage cheese, eggs, cheese |
| low-fat kefir | Seafood (shrimps, mussels, crabs, squids) |
| Virgin vegetable oils, olive oil, fish oil | Brown rice |
| Tomatoes, cucumbers, garden greens, cereals (brown rice, buckwheat), grain bread | Nuts (hazelnuts, almonds, walnuts, cashews) |
These products you need to include in your diet, when compiling a diet for drying muscles, depending on which day (high or low carbohydrate).
And of course, do not forget to look at the table of allowed and prohibited foods when developing your menu, with which you can easily make diversity into your power system.
When playing sports and following diets, burning body fat and building muscle mass do not happen at all at the same time. Initially, when sports begin, weight loss occurs (loss of extra pounds). Only after a certain time does the muscle building process begin. It is because of this, in order not to waste time, that many girls observe diet for drying the body for girls.
A special diet for women has its own nuances and pitfalls. At the same time, a detailed menu for women is drawn up, which must be observed. Compliance with simple rules will quickly achieve the desired result: extra pounds will not only go away, but the body will also acquire a beautiful relief. Of course, the results from the diet do not appear instantly. To do this, you need to do it right. First, the girls focus on strength training. During them, fat deposits are not burned as quickly as we would like. But as soon as the muscles adapt to the loads, you can proceed to the next stage - drying. Nutrition should be based on a carbohydrate-free diet, which mainly consists of proteins. However, the girl must remember some subtleties.
Drying is a process in which body fat is burned simultaneously with a set of muscle mass and the acquisition of a beautiful relief. A prerequisite is not only following a strict diet, but also exercising.
The main principles are:
- You can not switch to exercises that give the body relief too quickly. The body must adapt, otherwise it can lead to problems with the cardiovascular system. Before relief training, it is recommended to take a short rest. The transition from strength exercises to relief exercises should be as smooth as possible. This also applies to diet.
- To ensure a gradual and smooth transition, it is recommended to reduce the intensity of strength training within 4-5 days from 10 to 25%. This will allow the muscles to adjust.
- No matter how much you want to quickly lose body fat, aerobic training should not be increased. This is due to the fact that with this type of load, not only fat, but also muscles go away. Therefore, the schedule and intensity of aerobic exercise should remain the same.
- You can not abruptly switch to a diet without carbohydrates. The best solution is to follow a diet before cutting, during which there is a gradual reduction in carbohydrates. After that, you can sit down on more stringent diets for weight loss.
What should be remembered when following a diet?
Women should remember that by the definition of "drying the body" people mean eating according to the carbohydrate-free method. They completely refuse carbohydrates. This food is also called "fast energy".
Please note that carbohydrates, once in the body, are very quickly converted to glycogen. If too much of them is eaten, the body cannot cope: the excess is not processed and is deposited in the form of body fat.
In the absence of carbohydrates in the human body, there will be a lack of glucose. As a result, this will serve as an impetus for the appearance of ketone bodies. These are fats that do not break down. Once in the bloodstream, they negatively affect the general condition of the body. Therefore, completely abandoning carbohydrates (especially for a long period) is not recommended.
Also, it is important for women to remember the following recommendations when following a diet:
- Water is the most important element that should not be forgotten. Its sufficient amount will allow the body to cleanse itself of the products of metabolic processes. In addition, fluid is also important in the formation of muscles.
- The calculation of calories should come from the following proportion: 12 kcal is allowed per 1 kg of a woman's weight. And most of them ideally should come from products such as fish of various types, eggs, dairy products with a small percentage of fat.
- It is worth remembering that the body-drying diet suitable for girls has a weekly menu that includes a small amount of carbohydrates. It should be understood that these are not carbohydrates that can be obtained from sweet buns, sweets, etc. These carbohydrates include fresh vegetables, some types of bread (such as cereal), certain cereals, and fruits (preferably not sweet).
- Fats are also allowed, but only on days when training does not take place. The best solution would be if the fats are ingested in small amounts in the form of natural products (milk, cottage cheese, etc.).
- Meat products, in particular, beef, are allowed to be taken during a diet at a time when training is not coming.
- Before lunch, with a diet, it is recommended to make a menu of proteins, in the second - from plant foods.
Diet Contraindications
Women who want to go on a diet for drying the body should also remember about contraindications.
- suffering from diabetes of various types;
- who have problems with the gastrointestinal tract;
- pregnant women;
- those whose work is related to mental activity;
- nursing mothers.
Diet and diet menu
Diet for drying the body has a different load depending on the time. The first week can be described as not tough: during these 7 days you will not feel carbohydrate starvation. The emphasis is on the next. In general, the diet is recommended to be followed for no more than 5 weeks.
To begin with, you should focus on the basic menu by day.
| Menu for every day of the week | ||
| Day | meal | Menu |
| Monday | Breakfast | 3 boiled eggs, two of which should be eaten without the yolk; |
| Banana | ||
| Dinner | Boiled chicken fillet - 100 g | |
| Salad prepared from fresh cucumbers, add greens (use lemon juice as a dressing) | ||
| Juice from oranges | ||
| Dinner | Boiled white fish - 100 g | |
| 1 orange | ||
| Tuesday | Breakfast | Oatmeal porridge, which we cook on water - 100 g |
| Tea, preferably green. Do not add sugar | ||
| Banana | ||
| Dinner | Baked chicken fillet - 200 g | |
| Cabbage salad | ||
| Grapefruit juice | ||
| Dinner | Low-fat cottage cheese - 100g | |
| Herbal tea - 200 ml | ||
| Wednesday | Breakfast | Three egg omelet. Only whites should be used. Yolks are not used in cooking |
| Low fat yogurt - 200 ml | ||
| Dinner | Stewed fish (preferably white) - 200 g | |
| Salad made from fresh cabbage and cucumbers (use olive oil as a dressing) | ||
| Orange | ||
| Dinner | Fruit salad consisting of banana and grapefruit | |
| Curd 100 g | ||
| Herbal tea | ||
| Thursday | Breakfast | Muesli from different cereals |
| Tea, preferably green. Do not add sugar | ||
| 2 boiled eggs | ||
| Dinner | Chicken fillet without skin, boiled - 250 g | |
| Vegetable soup | ||
| Dinner | Buckwheat on the water | |
| Low fat yogurt 200 ml | ||
| Friday | Breakfast | Three-egg scrambled eggs and a tomato |
| Green tea without sugar | ||
| Dinner | Baked white fish - 250 g | |
| Buckwheat on the water | ||
| Dinner | Curd - 150 g | |
| Orange | ||
| Herbal tea | ||
| Saturday | Breakfast | Skimmed milk - 1 cup |
| Banana | ||
| Oatmeal | ||
| Dinner | Boiled squid - 250 g | |
| Boiled pasta (we choose those products that are made from durum wheat) - 100 g | ||
| Cucumber salad | ||
| Dinner | White fish - 150 g | |
| Orange juice | ||
| Sunday | Breakfast | Thoughts to taste - 200 g |
| Green tea without sugar | ||
| 1 boiled egg | ||
| Dinner | Cauliflower soup without potatoes | |
| Boiled chicken fillet - 250 g | ||
| Cabbage salad | ||
| Dinner | Curd - 150 g | |
| Orange and banana crushed and served as a salad | ||
The first thing everyone should take care of is calculating their individual calorie intake. With a woman's weight of 60 kg, it is necessary to consume no more than 120 g of carbohydrates per day. In this case, you need to reduce the rate by 10% daily. If between meals it becomes completely unbearable, in order to satisfy the feeling of hunger a little and allow the body to adapt a little, you can resort to small snacks, which will consist of unsweetened fruits (grapefruits, unsweetened apples are preferred) in an amount of up to 100 g.
First week of the diet
Second week
After getting used to the diet for drying the body, you can tighten it. For these purposes, fruits are excluded from the diet. During this period, to calculate the noma of calorie intake, it is worth using the proportion of 1 kg of body weight = 1 g of carbohydrates. In addition, it is recommended to gradually reduce their number. At the same time, proteins should come in 80% of the diet, and fats - 20%.
Practical advice: For an evening meal, it is recommended to leave low-fat yoghurts, cottage cheese, boiled chicken fillet. Fats should be present only in the morning and afternoon.
In the second week, such nutrition will be more familiar to the body, because of which it will protest less.
Third week
The diet for drying the body for girls in the third week should be even tougher. If signs of malaise begin to appear, it is recommended to drink a glass of fruit juice. Additionally, it is recommended to take vitamins. We drink water, but we limit its amount to 1.5 liters.
Fourth week
During the fourth week, the diet of the previous 7 days is repeated. At the same time, it is important to monitor your well-being. If malaise, dizziness or other side effects are observed, it is recommended to return to the menu of the second week.
Fifth week
The task of the last week is to properly get out of the state of drying, which lasted a month. During this period, you must follow the menu of the first week. You can increase the amount of pure non-carbonated water consumed. It is recommended to continue to train in the gym or at home.
Alternatives and Exercises
As an alternative for cutting, you can use the 16/8 diet. Its essence lies in the fact that for 16 hours a woman should not eat anything, and for the next 8 she has the opportunity to eat as expected. For example, if sleep starts at 22:00, rise at 8:00, then from 14:00 you can start eating.
In this case, you must stop using:
- fatty;
- acute;
- smoked;
- fried;
- sweet;
- flour.
It is necessary to add fruits, cereals, vegetables, meat to the menu. Tea, coffee is recommended to be consumed without sugar within reasonable limits. When drying the body, girls are also recommended to perform a special set of exercises. Also, to eliminate doubt, it is recommended to compare the positive and negative sides of drying the body.
Not every girl who visits the gym is going to compete, but probably every one of them will want to sit down and see her body with a minimum percentage of fat. The fat burning period should be carried out if a certain muscle mass has already been gained and there is a permanent experience calculated in months (at least six months), otherwise there will simply be nothing to “dry”. It is also important to understand that proper drying is not just weight loss, it is a reduction in body fat while maintaining maximum muscle mass.
Drying for girls at home and for competitions is not much different, as well as the daily menu, since in both cases the main task is to acquire a beautiful embossed body. The only difference is that in the last days of the competition, a stricter diet is used: water intake is limited and carbohydrates are completely excluded, and the day or a few hours before entering the stage, the athlete consumes carbohydrates and gets a full muscle body.
But this is all very individual, and such actions are best carried out under the supervision of a personal trainer. If drying is required for life, then no schemes with carbohydrates and water are needed. Let's find out what the drying of the body for girls should be like. We will write out the menu for a month by day for the first 7 days, and indicate the principles of manipulating nutrients at subsequent stages.
How to start drying girls
On average, a fat burning diet lasts from 1 to 2 months, depending on the existing fat layer. It is better to set realistic goals and not expect to dry out in one week. The entrance to drying should always be smooth and gradual, so it is much easier to endure food restrictions, and the result is a better shape than when you are in a hurry and do everything at an accelerated pace.
Nutrition during drying should be fractional, in small portions - 5-7 times a day and nothing more. Carbohydrates should be consumed in the morning, or before training - 1-2 hours before. Immediately after training, it is recommended to drink whey protein isolate, and after half an hour or an hour to fully eat vegetables and protein.
Be sure to include in the menu when drying the body of any girl polyunsaturated fats, which are found in (especially a lot of red - salmon, trout, pink salmon), nuts, avocados and linseed oil. A fat deficiency is extremely harmful to the female body, which can cause a lack of menstruation, deterioration of the hair and skin, so do not be afraid of the right fats.
What should be excluded from the menu immediately:
- sugar
- cakes and any bakery products
- products containing animal fats - butter, sour cream, milk, fatty meats - pork, lamb, fatty parts of chicken and beef
Can be consumed in moderation:
- fruits with a high glycemic index - pear, banana, peach no more than 1 piece per day and only in the first week, sour berries and low GI fruits can be consumed throughout the drying, but in moderation
- sometimes you can eat starchy vegetables - corn, beets, pumpkin, potatoes (of course, boiled or baked without oil and only in the first or second week)
- egg yolks, but not more than 2 per day
What can girls eat on drying:
- boiled or baked chicken breasts, skinless turkey fillet, egg whites, any fish, including red, seafood
- fat-free cottage cheese, but not more than once a day
- fresh greens and vegetables with a high fiber content - tomatoes, cucumbers, peppers, celery, asparagus, broccoli, green peas, salads of any kind, celery, parsley
Non-starchy vegetables can be eaten as much as you want, they are not taken into account when calculating the caloric content of the diet, since there are practically no calories in them. It is also important to drink at least 2-3 liters of water per day.
How and how much to eat carbohydrates
Carbohydrates are probably the most difficult thing for girls who adhere to the drying menu. Their excess can slow down the process of fat burning, and the lack of them will significantly worsen the psychological and physical condition. If you feel constant lethargy, fatigue and apathy while drying at home, you are ready to break loose and eat a huge cake, then you should increase the amount of complex (not simple!) Carbohydrates.
It is important to understand that serious restrictions await you, and you will always experience a slight feeling of hunger, but if you feel like a vegetable and are not able to do anything, then this is wrong! Therefore, it is worth focusing not only on average indicators, but also on your own feelings, body characteristics, if necessary, increasing or decreasing complex carbohydrates.
For example, let's take a girl weighing 55-60 kg and 165-168 cm tall. In the first week of drying, she will need 100 grams of carbohydrates every day, that is, 2 grams per 1 kg of body weight. Every week they will decrease, in the second it should be reduced to 60-50 grams per day, in the third, consume no more than 50 grams, but follow your feelings. Fourth week - we reduce the consumption of coals to a minimum, if weight loss is going badly, then we alternate 50 grams - for two days, that is, one day without carbohydrates at all, the second day - 50 grams for breakfast.
All carbohydrates are calculated in dry form, since porridge swells when cooked, and, accordingly, the weight increases. Where to get - from oatmeal, buckwheat, millet, whole grain bread, brown rice.
Number of proteins
On drying, you need at least 2-2.5 grams per 1 kg of body weight, that is, a girl weighing 50-55 will need at least 100 grams. However, if a girl has a decent muscle mass, and her weight is 60-65 kg due to muscles, then she needs to increase the amount of proteins in her menu to 150-200 grams per day. Mostly you should consume protein from animal foods - meat, fish, eggs and protein, vegetable protein is consumed in an amount of no more than 10-20%.
In the first two weeks of drying, the amount of proteins is 50-70%, fats - 10-15%, carbohydrates - the rest, in the third or fourth week of proteins - 70-80%, fats - 10%, carbohydrates - the rest, in the last week proteins are reduced to a maximum, and carbohydrates to a minimum, fats remain, you yourself can determine the ideal ratio depending on your own shape and well-being.
Photos of girls before and after drying
