Muscle relief and dryness are provided mainly by proper nutrition, a well-chosen diet, so it is important to know, and most importantly, how to apply it in your competitive training for bodybuilding or fitness.
Many people want to have a beautiful, dried, relief figure, but few understand the principles of building high-quality, dry muscle mass, so it is necessary to understand, first of all, the issues related to proper and balanced nutrition for drying.
How to Achieve Muscle Relief?
To achieve muscle definition, you need a comprehensive approach that combines proper nutrition and training, but not everything is as simple as it may seem at first glance!
Many people believe that weight training aimed at increasing muscle mass does not contribute to weight loss, but on the contrary, can increase volumes due to muscle growth. Indeed, strength training mainly uses carbohydrates as an energy source, not fats.
To burn fat, you need aerobic work, such as running, swimming or cycling. However, the problem is that the amount of fat burned during aerobic training is often insignificant and is easily compensated for by even a small meal. For example, 30 minutes of running can burn about 200 kcal, which is equal to half a jam pie.
Therefore, the key factor in creating a sculpted body is a proper, well-thought-out diet. It is important to understand the principles of any diet, and not blindly follow absurd recommendations from the Internet. The golden rule of losing weight is to consume fewer calories than you spend. This should be the basis of your diet, along with separate, multiple meals.
Start by counting your daily calorie intake using food calorie tables. Count for 5 days, then add up the results and divide by 5 to get an average calorie intake. Do the same with the calorie expenditure for different activities using calorie expenditure tables.
Next, in this article we will look at three types of diets that are often used by professional athletes.
Low-Carb Diets for Drying (3 Variations) Review
It is important to remember that diets for “drying” muscles are not intended for permanent use! It is rather a temporary measure to achieve a certain goal.
Low-carb diet (in brief):
The main emphasis is on high-quality and balanced food. Carbohydrates come mainly from complex sources: rice, buckwheat, durum pasta, vegetables. Fats are consumed in minimal quantities. Protein is mainly animal: cottage cheese, eggs, beef, chicken, protein. A diet in which the amount of carbohydrates in the diet is less than 26% of the total daily energy intake 5.
This diet is recommended by nutritionists to reduce body fat, maintain weight, treat carbohydrate disorders, neurodegenerative and autoimmune diseases
How to control the “drying” process:
- Weight loss should be no more than 1 kg per week.
- If the weight is going away too quickly (more than 1 kg per week), increase the amount of calories consumed. Otherwise, the body may turn on “saving mode” and start storing fat.
- The opposite situation: If the weight is stagnant, gradually reduce the amount of calories.
Some types of low-carb diets:
- Keto Carnivore - limiting carbohydrates to 15 g per day or no carbohydrates at all
- Keto Diet - limiting carbohydrates to 15 g per day
- Modified Atkins Diet - limiting carbohydrates to 50 g per day
- Low-carb Paleo - limiting carbohydrates to 75-100 g per day
- Low-carb Mediterranean - limiting carbohydrates to 75-100 g per day
- It is important to consult a doctor before starting any diet.
Keto Diet: A High-Fat Attack on Fat (But Not for Everyone!)
The keto diet eliminates carbohydrates, forcing the body to use fat as its primary energy source. In the absence of carbohydrates, the body begins to break down subcutaneous fat for energy.
Features and warnings:
- Brain and nervous system: Usually feed on carbohydrates, but can use ketones (a product of fat breakdown) as an alternative.
- Blood acidification: The breakdown of fat in the absence of carbohydrates leads to the formation of fatty acids and ketones (acetone), which can cause blood acidification.
- Composition: 60-70% fat and 30-40% protein, no carbohydrates.
Although, despite its effectiveness, the keto diet puts a lot of stress on the stomach. It takes time for the body to switch from carbohydrates to fats as an energy source.
Recommendation:
It is better for beginners to start with a low-carb diet rather than experimenting with the keto diet due to its potential risks and stress on the body.
In a nutshell:
What is ketosis? And how does the Keto Diet work (from start to finish)
Traditional diet: High carbohydrate intake
- Glucose levels rise
- Pancreas produces insulin
- Insulin transports glucose into cells
- Energy
Ketogenic diet: High fat intake
- Glucose levels fall
- Lipase releases stored triglycerides
- Fatty acids go to the liver
- Liver produces ketone bodies
- Energy
Cyclical Diet: A Roller Coaster for Metabolism
A cyclical diet is based on alternating periods of complete exclusion of carbohydrates (3-5 days) and periods of their active consumption (2 days). This creates a “roller coaster” effect for metabolism: first it slows down (without carbohydrates), then sharply accelerates (with carbohydrates). This cycle is repeated until the goal is achieved.
Efficiency and nuances:
Although the effectiveness of the cyclical diet has been confirmed by many bodybuilders, it has its own characteristics:
- Individuality: The duration of the low-carb phase (3-5 days or even more) and the amount of carbohydrates in the loading phase varies depending on the individual metabolism. For some, three days are enough, for others - seven.
- The danger of mistakes: Incorrect selection of the amount of carbohydrates in the loading phase can lead to the opposite effect - a slowdown in metabolism and weight gain.
Who is it for:
This diet is more suitable for experienced athletes who know their body well and can determine exactly how many carbohydrates they need to stimulate metabolism. It is not recommended for beginners due to the risk of errors.
If you still haven’t decided what diet to go on, then you should definitely try a low-carb diet, due to the fact that this diet has been tested for years and by more than one hundred athletes. And also, you shouldn’t dry out a mass of 60-70 kg (132 – 154 lbs), it will be much more correct and effective to gain rough muscle mass, and then dry it out.
Try, experiment, find your own, the main thing is not to sit back and wait for the result, and then success is guaranteed to you.
Thank you for reading, dear readers! You can buy anabolic drugs for sports, for drying, for mass and strength on the AnabolShop.org website! Look for them in convenient categories!
Good anabolism to all!