Greetings gentlemen and especially ladies!

March is on the calendar, the first month of spring, which means that the New Year of summer is just around the corner, and in this regard, we are launching a cycle of notes on the project to prepare ourselves for the summer-beach season. The information from the articles will help you beautifully “go out” and show off your forms, and we will start, or rather continue, a conversation on the topic of drying the body for girls. In this part, we will analyze general drying issues, learn how to properly compose your own diet, i.e. questions of mathematics, we will also find out which products (including from the sports nutrition line) the dryer should use for the hamster and, of course, we will get several scheduled nutrition plans for drying.

So, if everyone is assembled, let's start broadcasting.

Drying the body for girls: FAQ questions and answers

Finally, the day came when we returned to the drying topic. I must say that the first note [Drying the body for girls. Part No. 1] proved to be very popular and relevant for many young ladies, and many of them (you, my dear ones) asked for the second part. So, I hasten to inform you of the bad news: the second part is in front of you and, moreover, it is not the last, there will also be a separate note on training issues and the presentation / analysis of a specific training program, so we monitor the subscription so as not to miss anything.

I would like to start this article a little from afar (although we are already writing it territorially from snowy Siberia, it seemed much further :)), namely, to talk about.

How to understand what I need: muscle drying or weight loss?

In the comments to the first feature article and, in general, when studying some questionnaires when compiling training programs and nutrition plans, your obedient servant encountered some misunderstanding of the readers who applied regarding muscle drying, and therefore we will bring some clarity. You can often hear (mostly from young ladies) the following phrase: “I need to dry myself!”, However, when the necessary questions begin to be asked, it turns out that we need not drying, but weight loss, and these are different things and that's what their difference is.

Drying the body is the process of manifesting existing muscles by reducing the percentage level of subcutaneous fat (including the removal of excess water). This period, drying, must be preceded by a bulking period (minimum 3 month), during which the athlete worked in a power style to increase his muscle volume and overall weight gain. Drying implies that the athlete already has certain forms, in particular, the waist can be clearly distinguished and, in general, there is a drying material in the form of muscles that are simply “sealed” under some layer of adipose tissue for now. If these conditions are not met, then drying turns into “bone carving”.

Weight loss is a process of reducing the total body weight, which does not involve any previous stages, and consists in reducing the volume of the body (anthropometry) of the athlete. Losing weight means working on correcting your diet and including an appropriate type of training, such as high-intensity interval training (HIIT) in your PT.

For a better understanding, consider an example of what anyone needs.

• Given: girl, height 160 cm, weight 65 82-72-90 , percentage of adipose tissue 30-35% , workout style fitness/home. Conclusion: you need to lose weight;
• Given: girl, height 160 cm, weight 58 kg, anthropometry chest-waist-hips, 85-67-86 , percentage of adipose tissue 20-25% , training in power style. Conclusion: you need muscle drying.

Why should I personally sit down for drying, and is the game worth the candle?

Before delving into the essence of the note, let's talk about why you need drying. It is worth saying that the manifestation of muscles and a decrease in the percentage of adipose tissue (including the removal of excess water from the body) is an unusual and unnecessary process, especially for a woman's body. By nature, the percentage of adipose tissue in young ladies, in comparison with men, is greater, and therefore it is somewhat more difficult for them to dry, because. need to drive more. A conditionally low percentage of fat in the body is a problem with health (including women's) and well-being; also, due to drying, there are problems with skin and hair, because. their quality directly depends on the percentage of adipose tissue in a woman's body.

In fact, you can get a leaner/leaner body from drying, but “carrying” it for a long time turns out to be a very problematic and often unnecessary task for the average gym visitor. If your goal is to become Aphrodite by the beach season, then this is one thing, but if you decide to go on stage and become a bikinist, this is completely different. Therefore, decide for yourself: why do you need drying, and are you ready to give something in return for a drier body.

Of course, if you go to the gym and train for yourself, you can periodically resort to drying, but you should not stick on it, because the main thing is good health and a healthy body, and not be dry under a down jacket, living in Russia, where most of season, winter.

Drying out, where to start?

We are still in the introduction of the note and have not yet reached the berries :).

So, you clearly fit into the category of “drying agent”, i.e. had until now some mass-gaining experience and now set out to “pull” the muscles out and sculpt their body. Where to start in this case?

Your first and main step should be the initial determination of the percentage of adipose tissue in order to understand at what stage you are and what you want to come to. In other words, knowing our initial percentage of subcutaneous fat (SCF), we determine the scope of work, i.e. the amount of time that we need to reach the relief level.

To give you an idea of ​​what we are talking about, the following memo on the percentage of adipose tissue will help you.

The relief range that allows you to show the muscles is the corridor 15-20% , hitting it will be your goal.

The percentage of adipose tissue is lower 15% for women doing it for themselves is not only unnecessary, but also negative, because it directly affects your health / well-being and the degree of throwing at people :).

Thus, the average phyton with forms needs to reduce its percentage of adipose tissue by about 5-8% . Note not 5-8 kg of weight, namely PZhK.

To initially determine your percentage of adipose tissue in the body, you can use the services of fancy fitness centers with the appropriate equipment, or do it in the office of a sports doctor. We talked about all the subtleties in detail here [Percentage of fat in the body].

So, you got your fat on your hands and are now ready to carry out refractory work :), in particular, to correct the diet, and we will talk about this in our main part, but for now the prelude is still going on.

Feminine features on drying. What are they?

Young ladies when entering the dryer (meaning, not standing on a bakery product :)) should remember their following features:

• initially a larger (in comparison with men) percentage of adipose tissue in the body;
• in time, drying lasts a little longer than in men;
• the female body is more sensitive to various biochemical changes that occur in their body, therefore, in order not to bring themselves to exhaustion / intoxication, they can afford some liberties in nutrition regarding the consumption of sweets;
• drying must be carried out under the condition of a well-gained muscle mass, and since. girls are afraid for every + kilogram on the scales, then for many it is inappropriate;
• women are more tolerant of drying than men, so be prepared for “critical days” in terms of when everything is annoying, and deliciousness seems to be on every corner.

Drying diet math. How to correctly calculate calories and BJU ratio?

When planning a diet, your goals are the starting point, ours is fat reduction, which in percentage of macronutrients is such numbers.

In parentheses are the allowable corridors for certain nutrients that each athlete finds for himself.

It must be understood that the above ratios are just a kind of guideline, and it is not possible to give one template ratio for muscle drying that is relevant for everyone. Here you need to try, experiment: what percentage your body will respond better to. In connection with such a search, the time of sitting on the dryer increases, however, with subsequent drying procedures, this stage is no longer necessary, but immediately draw up a diet for the previously found ratios according to BZHUK.

The next interesting mathematical question is how many calories should be consumed on drying. And I must say that here, too, there cannot be a single-digit number, because many factors influence it, such as: age, gender, number of workouts per week, type of metabolism.

As some starting point for a healthy, moderately active ( 3-4 workout per week), young ( 20-30 years, weight 50-55 kg) women a balanced diet in terms of calories can be in the range 1500-1800 kcal.

To convert percentages to grams of each nutrient, you need to know that:

Based on these data, our gram ratio for BJU for drying the body with a diet of 2000 kcal will be the following mathematical chain:

It is this diet according to BZHUK, 200/27/140/1600 kcal must adhere to a girl's weight 50 kg, which decided to start reducing the percentage of adipose tissue. Note that these are calculations specifically for the preparatory stage before going out for drying, i.e. to smoothly integrate into the process.

Relatively speaking, you need to be dry to 1 June 2016 . December, January, February You trained for mass and gradually, every week, shifted the ratio of BJU nutrients to the side 50-35-15% . Since the beginning of March, you are switching to the drying scheme.

Drying muscles: weekly plan. The main stages and their detailed principles.

Here we will consider the main stages of a smooth (gradual) muscle drying process, which consists of the following cycles:

Has the highest amount of carbohydrates 2 grams per 1 50 kg, 100 grams of carbohydrates per day) and the rejection of most of the usual products. The percentage of nutrients should be within: B ( 50-55% ) , AND ( 20-25% ), Y ( 30-35% ) . The main sources of carbohydrates are brown / brown rice, oats, buckwheat with a medium-low glycemic index.

In this cycle, you should consume more fiber and less fruit. The amount of salt should be slightly reduced, replacing it with natural spices, dried seasonings and herbs. Water is accepted without special restrictions, for example, on average 40 ml per 1 kg of body weight (for example, with a weight 50 kg, 2 liters per day).

Duration: 4-6 weeks (smooth option), 2-3

1 gr on 1 kg of body weight (for example, with a weight 50 kg, 50 grams of carbohydrates per day). The percentage of nutrients should be within: B ( 70-80% ) , AND ( 20-25% ), Y ( 10-15% ) . Salt (meaning salting food) must be completely eliminated. Proteins, as in cycle no. 1, lean - egg whites, cottage cheese (up to 5% ), seafood, chicken breast, lean beef, fish.

In addition to natural fiber from vegetables (cucumbers, tomatoes, broccoli, cabbage), bran is included in the diet in the form of additives (sold in pharmacies / health shops).

Duration: 4-6 weeks (smooth option), 2 weeks (fast/hard option) .

It is characterized by the reduction of carbohydrates to 0,5 gr on 1 kg of body weight (for example, with a weight 50 kg, 25 grams of carbohydrates per day). One of the most difficult stages for the body, which can be manifested for a person by the onset of dizziness, confusion, drowsiness and barely weaving legs. When such symptoms appear, you should immediately drink any sweet juice. Water consumption should be reduced to 20-25 ml per 1 kg of body weight (for example, with a weight 50 kg, up to 1,25 liters per day).

Vitamins and their complexes can be added to the diet, for example, Optiwomen from ON.

Duration: 1 a week

Gradual exit from strict carbohydrate starvation and rollback to regime nutritional settings of cycle No. 2 especially for carbohydrates 1 gr (low-medium GI carbs) per 1 kg of body weight.

Duration: 1 a week

The final way out of hard carbohydrate starvation and a rollback to the regime nutritional settings of cycle No. 1 especially for carbohydrates. 2 gr on 1 kg of body weight. At this stage, due to carbohydrates with a low-medium GI, dried muscles gain visual volumes and manifest themselves to the maximum, forming a clear and deep relief.

Duration: up to 5 days

The above weekly scheme allows for a period of approx. 1,5-2 months to get the desired muscle relief. To be fair, it should be noted that such a rigid scheme of 5 -th stages (moreover, some, for example, No. 4 can be thrown out with limited time) is not a prerequisite for getting a beach body and a “simple appearance”, it is more suitable for performing athletes, i.e. those persons who are judged for their physique. For an average phyton, in the limit, the first 2 -x stages, stretched over 3-3,5 month. In other words, you do not have to force yourself, exhausting the body with a meager amount of carbohydrates in the diet, you just need to stop at the stage (until the third) and make some adjustments to reduce the percentage of adipose tissue, based on the results obtained (reflection in the mirror / anthropometry / measured % fat).

Actually, we have laid all the basic drying foundations, and in conjunction with the first part of the note, you now know what steps should be taken to manifest your muscles. Now it remains to analyze the practical side of the issue, namely, what foods should be dried for hamsters and what kind of intake diet should be followed, and this, apparently, is the topic for the next part, because this has already exceeded an indecent number of characters, and we have only analyzed flowers. Therefore, we absorb the material of this note and wait for the berries next week, but for now ...

In the second part of the article, entitled, drying the body for girls, we analyzed the technical and mathematical aspects of this procedure. All this information will help you more consciously approach the manifestation of muscles and get the desired results. So, see you in the nutritional and practical part, which will be even more useful and will not be so dry :).

Goodbye, my dear dryers!

PS. What is the most difficult thing for you to dry, how do you tolerate it?

P.P.S. Attention! 06.03 it became possible to send questionnaires for compiling a personal training and nutrition program. I will be glad to our joint work!

With respect and gratitude, Dmitry Protasov.

How to calculate BJU for weight loss. The daily norm of proteins, fats and carbohydrates, taking into account your weight

To control your weight, whether it's losing weight, gaining muscle mass or maintaining physical fitness, you need to know how to calculate BJU. Knowing your daily rate of BJU, you can easily achieve the goals that you set for yourself. How to calculate BZHU correctly, we will look at a specific example today, and I will also show you how to calculate BJU for weight loss.

The ratio of BJU 1: 1: 4, respectively, is considered to be the norm. But this proportion is not entirely correct, as it leads to an excess of carbohydrates and a deficiency of proteins. Do you know that eating large amounts of carbohydrates has the consequences of fat deposition due to the fact that the body does not need such an amount of carbohydrates that you “stuff” it, and simply does not have time to process them, so all the extra coals go straight to the fat depot .

Meanwhile, the protein in our body, on the contrary, formed a deficit. And the less protein - the building material for muscles, the worse the processes of muscle recovery after training, the less muscle mass and the slower the metabolism in the body. Personally, I don’t really like this trend, and not only me, so there is a different formula among coaches and sports consultants, how to calculate BJU- 4:2:4 or 5:1:2 (this proportion is more suitable for losing weight and drying the body).

I prefer to choose the average value between these two proportions and calculate the BJU using this formula - 2-2,5:0,8-1:1,2-2. This corridor is most suitable when calculating daily rate of BJU to reduce the fat component.

Daily calorie calculation

The daily calorie intake per 1 kg of weight, if you are engaged in physical activity 3-5 times a week, should be: weight in kg x 35. This is to maintain normal weight.

If you want to lose weight (lower the fat component), then you need:

Slimming formula = desired weight (kg) x 24, but a prerequisite here, if your excess weight is not more than 10 kg!

Example: a 65 kg girl wants to lose weight to 55 kg. We calculate by the formula its caloric content of the diet for weight loss: 55 x 24 = 1320 kcal. You can take an intermediate value: 60 x 24 \u003d 1440 kcal. This means that at first she can consume 1440 kcal per day, and when she reaches the mark of 60 kg, she can safely reduce her calorie intake to 1320 kcal.

If your excess weight is more than 10 kg (weigh 90 kg, and you want to lose weight up to 60), then you need to break the weight loss process into at least three stages, since the difference between the caloric content of the diet for a person of 90 kg and 60 kg will be significant. At the first stage, you need to use the following formula:

Slimming formula (1st stage)= (current weight-10) x 24 = (90-10) x 24 = 1920 kcal

When you have lost 10 kg and your weight is 80 kg, you recalculate the calorie content of your diet:

Slimming formula (2nd stage)\u003d (80-10) x 24 \u003d 1680 kcal

This is how the daily calorie content of the diet is calculated in several stages, you can also subtract the number 5 from the current weight instead of the number 10, but then there will be more stages.

Now knowing the daily calorie content of the diet, you need to calculate BJU for weight loss (drying).

BJU calculation. Daily intake of proteins, fats and carbohydrates

Percentage daily rate of BJU to reduce the fat component is:

We know that in 1 g of protein - 4 kcal, in 1 g of fat - 9 kcal, in 1 g of carbohydrates - also 4 kcal. Now we count.

Let's take our girl as an example, who wants to lose weight from 65 kg to 55 kg. We have already calculated that her daily caloric intake is 1320 kcal.

45% of protein from 1320 kcal is 594 kcal / 4 kcal = 149 g of protein per day should be consumed by our girl. This is approximately 2.5 g of protein per 1 kg of desired weight.

25% of fat from 1320 kcal is 330 kcal / 9 kcal = 36 g of fat per day. This is somewhere around 0.7 g of fat per 1 kg of desired weight.

30% of carbohydrates from 1320 kcal is 396 kcal / 4 kcal = 100 g of carbohydrates per day, which is 1.8 g of carbohydrates per 1 kg of desired weight.

If you have more than 5 workouts per week, then increase your protein intake so that the muscles have time to recover well.

There are several other methods that will allow you calculate your daily intake of BJU. I talk about one of them in my video below. This method, in my opinion, is the easiest and fastest. But it's up to you to choose which method to use.

But remember that these percentages and numbers are INDIVIDUAL for each person. They may differ slightly or vice versa significantly from those declared. This once again suggests that each organism is individual: the template ratio of BJU is perfect for someone, but for someone it will not work at all. Here you need to look for your own numbers and percentages through trial and error, observation and analysis. If you need help in this difficult matter, then I am at your service, you can order an individual nutrition program, where I will calculate your daily intake of proteins, fats and carbohydrates, and also I will schedule all meals by the hour, and most importantly, I will monitor your changes in weight and, if necessary, adjust the nutrition plan.

So now we know how to calculate BJU for weight loss. As you can see, there is nothing complicated about this, you just need to sit down with a calculator and spend 5-10 minutes of your time, so that later in the process of losing weight you do not have sudden dizziness and fainting states from a lack of certain useful elements in your body. dietary calories and daily rate of BJU- these are very important elements of the whole mosaic called "Slimming". If you have already undertaken to put all the puzzles together in order to finally assemble a beautiful picture in the form of your slender body, then you must be able to correctly calculate your BJU taking into account training and your weight, otherwise all your efforts may be in vain.

Your coach, Janelia Skrypnyk, was with you!

4 comments

Good afternoon Tell. my weight is 60kg. I want 55. I think by the coefficients the norm of BJU for me per day. 138/50/66. And if the ratio as a percentage of calories is 1320 kcal / day BJU 149/36/100. Confused by such a difference in fats and carbohydrates. Why is that? What to take as a norm for yourself?? Thank you in advance for your answer))))

Hello, I weigh 108.5, I want to lose weight up to 80 kg, help me calculate my norm, please)

Everything is written in the article. You just need to not be lazy and do the calculations yourself. Will someone also lose weight for you?

Thanks for the video. I drink very little water, I'll try to drink more)))

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The main purpose of drying is to reduce subcutaneous fat deposits and increase muscle definition. Achieving such a result becomes possible due to dietary restrictions and adherence to a certain diet. Competing bodybuilders have two main tools to achieve the best form for participation in competitions - mass gain and fat loss. The first period involves an increase in the amount of calories consumed, since it is necessary to increase muscle mass, the second - a decrease in carbohydrates and fats in the diet, which allows you to get rid of excess fat.

The success of drying is determined by two fundamental criteria:

• caloric restriction, when the energy expended exceeds the energy received from food;
• maintaining a high rate of metabolic processes - metabolism.

And if the calorie content is reduced as a result of a reduction in carbohydrates, which determine the energy and nutritional value of products, then with the metabolic rate, if nutrients are cut, everything is much more complicated. It is not always clear the nuance of how you can maintain the flow of the metabolic process at a high level. In practice, there is a time-tested way to maintain the metabolic rate, which consists in fractional nutrition, when bodybuilders participating in competitions eat from 7 to 12 times a day. Regular training, carried out at an optimal frequency every other day, also contributes to this.

Conducting a safe drying period

The sequence of calorie reduction implies that animal fats and fast (simple) carbohydrates are removed from the diet first. Fats with carbohydrates continue to be cut only in cases where the previous reduction in the diet is not sufficient. You should observe the measure and reduce the energy value of the diet gradually, and not sharply, which can provoke a deterioration in well-being.

You should start by reducing your usual caloric content by 10% without any changes in the training schedule. This will allow you to drop a small amount of weight. If after a week of such a regime even one kilogram has not been lost, then the energy value of the diet is reduced by an additional 10%. And if 3000 calories were usually consumed, this number is reduced to 2700, and after a week the effectiveness of such a restriction is checked. It is carbohydrates and a small amount of fat that should be reduced, and proteins should be left, since their deficiency can lead to rapid loss of muscle mass.

Drying is similar to a diet, but is not aimed at "extreme" weight loss, but at reducing subcutaneous fat while maintaining muscle. This also determines the type of physical activity that the athlete must adhere to during this period. Losing weight on drying does not mean that you need to run and do cardio. Jogging contributes to weight loss, but along with kilograms, muscle tissue also leaves. The reason for this is that during high-intensity cardio there is a sharp surge in the synthesis of stress hormones that have a catabolic (destructive) effect on the muscles.

To minimize the loss of muscle tissue, you should train from 60 to 90 minutes, giving preference to the anaerobic load. If the training lasts more than an hour and a half, then catabolic hormones begin to be synthesized. Instead of running, you can go brisk walking. An hour of such a load is enough to start fat burning processes without affecting muscle fibers.

How many carbohydrates do you need on drying per day

For drying to bring the maximum effect, the diet must be balanced. The menu should be 40-45% carbohydrates and at least 10% vegetable fats. Carbohydrates are used exclusively slow, which are digested for a long time, well satisfy the feeling of hunger, constantly nourish the body. You can eat unsweetened fruits, nuts, cereals, vegetables. Sweets, that is, fast carbohydrates, should be completely abandoned, since they are deposited in fat. We must not forget about the protein, the amount of which is 1.5-2 grams per 1 kilogram of the athlete's body weight.

dried bananas

The most popular body-drying diet is Diet 2.0 (author: Lyle McDonald). It is used by fitness, bodybuilding and strength sports professionals to burn fat as much as possible before competitions. The basis of the diet is nutrition according to BUCH (protein-carbohydrate alternation). And the main feature - a diet for drying the body comes in a complex.

Diet 2.0 for body drying is suitable for both those who are preparing for bodybuilding and fitness competitions, and for those who want to bring their body to the most “dry” state for other purposes.

An important caveat for beginners (it doesn’t matter if you want to lose 5kg or 15kg) - you don't need this diet. If you have just started doing fitness in order to lose weight, leave the drying “for later”. It’s easier (and easier!) To achieve your goals using traditional methods - count calories, remove from food as much as possible and add.

Diet 2.0 for cutting the body is best to start when you have less than 15% fat (for men) and less than 25% (for women). Those who do not know their percentage of fat can be guided by the photographs:

To create a nutrition plan for drying the body, you need:

• learn and BJU
• distinguish
• each stage in nutrition should have its own

The figures below show an example calculation (according to the Excel Table) for a man weighing 85 kg and 15% fat and a woman weighing 65 kg and 20% fat. Calories, BJU and type of training by day of the week.

example of calculations on a diet for drying the body for men

example of calculations on a diet for drying the body for women

Drying the body consists of three stages:

Fat burning (drying)

Day 1-2-3 (Mon, Tue, Wed)

Low Carb Phase

Purpose: to increase the rate of fat burning, to minimize the use of proteins as energy sources.

Fat burning occurs due to:

• - reducing the amount in the diet. They should make up 20% of daily calories - 50-75g
• Sports - in the gym

Nutrition:

• Carbohydrates (slow) - 50-100g
• Protein - 0.5-0.7 g per 1 kg of "dry" muscle mass
• Fat: all remaining calories

For example:

• daily calorie content - 1200 kcal
• carbohydrates 50-75g + proteins 150-200g = 800-1000kcal
• fats = 200-400kcal

It is important not to forget to consume (fish, linseed oil) - 6g per day.

For maximum fat burning:

The number of calories per day should be equal to 50% of the basic daily calorie content, but not less than 1200 kcal (for girls who get less, you need to add cardio to spend calories that are not enough up to 1200).

To maintain muscle mass:

The number of calories per day is 75-90% of the basic daily calories.

Vitamins and Supplements

• Multivitamins
• Vitamin E
• Calcium (600mg in the morning + 1200mg in the evening)
• (2g before bed)

It is best to eat 4 times a day. May include lean protein sources - chicken breast, egg whites, fish. Garnish - boiled brown rice, buckwheat, lentils, etc. If you eat cottage cheese, do not forget to count the carbohydrates contained in it. Eat non-starchy vegetables - cabbage, tomatoes, cucumbers, etc. As a reward for these first three days of protein and hunger, a carbohydrate load awaits you.

Day 4 (Thu) – AM, before evening training

Nutrition:

Calories - 75% of the calories of low-carb days (BJU in the same ratio).

• 25-30g carbs
• 15g (Whey)

You can eat fast carbohydrates (fruits, etc.), protein bars. You can also add caffeine and 1-3g.

Carb loading

Day 4 (Thursday) - afternoon, after evening training. Day 5 (Fri)

The 30-hour carb-load begins.

Meals for a day and a half:

• 12-16g carbs/1kg lean muscle mass
• 0.45-0.7g protein/1kg lean muscle mass
• about 50g fat (15% of total calories)

The total will be about 2-3 meals on Thursday and 6-7 on Friday, 100-150g of carbohydrates each.

The menu may include both - white rice, potatoes, pasta, bread, fruits. You can even afford sweets and pastries - but only within the calculated calorie content. It is also important to consume the norm - you can eat more fatty pieces of meat, limiting yourself to the total calorie content for the day.

Transition period

Day 6 (Sat)

• 60% carbs (4-5g carbs/1kg lean muscle mass)
• 25% proteins
• 15% fat

For 2-3 hours before training, you need to eat at least 1 meal, with a moderate amount of carbohydrates and proteins.

30-60 minutes before training:

• 25-30g carbs
• 15g Fast Digesting Protein (Whey)

Sweets and flour are gradually leaving the menu to fit in calories.

Day 7 (Sun)

Eating within calorie limits to maintain weight:

• carbohydrates 2-3g /1kg lean muscle mass
• proteins 0.45-0.7 g / 1 kg of dry muscle mass

For maximum fat burning, the number of calories can be cut by 10-20%.

All sweets leave the menu, the norm of carbohydrates is collected mainly in cereals.

Every 6-8 weeks on Diet 2.0 for cutting the body, you need to take a break for 7-14 days (nutrition in maintenance mode) to restore hormone levels and metabolism. But, if you initially needed to get rid of a small amount of fat, from the last 5 kg, then 6 weeks should be enough.

Used materials:
The Ultimate Diet 2.0 by Lyle McDonald

Good day dear lovers of delicious food and sweet sleep.

“Wanguyu”, what a New Year's holiday, you have grown fat. And since you are reading this article, it means you have decided to put your body in order. After all, spring is just around the corner, and there it’s not far to summer ...

Agree, it will be cool to surprise your friends and acquaintances with relief muscles and “powdered” abs on the beach!

I want to warn you right away that the recommendations given in this article are not for fans of the “magic pill”, super-fast diets and other heresy that does not work.

To get the result (and the result is guaranteed to be) you need to tear your fat seat off the sofa and put into practice everything that will be written below.

It won't be easy. But you know that there are no easy ways to reach your goals...

This article will talk about the so-called "drying the body."

“Drying” is a slang term that has come into use among bodybuilding and fitness enthusiasts from the narrow circles of professional bodybuilding.

Under the concept " body drying” implies a special diet and training regimen aimed at maximizing the reduction of subcutaneous fat.

The result of proper, competent drying will be beautiful, embossed and clearly traced muscles, a flat stomach and other “buns” ...

In general, everything that you have always dreamed of, but did not know how to do it right and where to start your first drying.

So, fasten your seat belts, let's go!

“Fast” diets for weight loss: myths and reality

I'm sure many of you have tried "going on a diet" at least once in your life...

Well, how did you get the result? Lost weight?

It is highly doubtful.

Do you know why?

Somehow it so happened that the word "diet", in the concept of most people, is associated with severe restrictions on food. To the point of starvation. And this is not surprising, because the so-called “fast diets”, which have names, are usually based on a severe reduction in calories entering the body.

What happens during a diet based on "stupid", hard, calorie restriction?

Calories from food are the energy that the body expends in the process of maintaining its vital functions. When you go on a strict diet, and the calories needed for the life of the body cease to come in sufficient quantities, the body switches to internal energy reserves. And you start to lose weight...

But do not rush to rejoice, it is not fat that "leaves". This “leaves” glycogen stores (fast energy stores of our body) from the liver and your muscles. With the loss of glycogen, water also “leaves”.

That is, the first days, you “stupidly” lose weight, and the fat remains as it was.

In the future, the process of weight loss slows down, and then stops altogether. And when you “spit on everything” and return to your previous eating habits, the weight returns. The “bonus” of using such a diet will be an increase of several kg in the form of fat mass.

Why don't diets based on strict calorie restriction work?

The fact is that in the process of evolution, the human body developed a peculiar mechanism that allowed our distant ancestors to survive in times of famine.

The body has learned to create long-term energy reserves in the form of fat deposits. And these reserves (fat) to our body are “nice and dear to everyone”.

When you begin to starve, severely cut calories, then for the body this is a signal that there is a threat to life, in the form of starvation.

First of all, the body begins to get rid of the most energy-intensive things - our muscles. (because they require a lot of energy to maintain). And trying to store some more fat with each meal to ensure survival during the hungry period.

Thus, the metabolism slows down, and the abolition of such a diet means a return to the previous weight, plus, due to the slow metabolism, given the supercompensation, you will gain more fat than before the diet.

That is why the above diets do not work.

A small digression especially for those who came to us by accident:

This article is primarily intended for people (our clients) who consider weight loss (drying) inextricably linked with strength training, pharmacology and other supplements that can significantly speed up the fat burning process.

Of course, using the principles of proper nutrition, which will be described below, you can lose weight due to fat mass and without going to the gym. But still, along with fat, you will lose muscle.

By using strength training in addition to your diet, you:

Accelerate the process of fat burning several times

At the “exit” you will get a beautiful toned and sexy body

Guaranteed to minimize muscle loss in the process of losing weight

Girls:

Many girls are “like fire” afraid of strength training, believing that training with “iron” will make a girl masculine, ugly and not sexy.

Dear girls and women! Remember once and for all:

No woman in the world is able to build muscle that could be classified as big, ugly and pumped.

You simply do not physiologically produce the amount of hormones that are responsible for the growth of muscle mass, in particular testosterone, the background of which in your body is ten times less than that of an ordinary man.

But what about female bodybuilding, where there are a lot of “pumped up” women?

The fact is that these women use anabolic steroids - synthetic analogues of the male sex hormone testosterone. According to the hormonal background, these are not women, but supermen, whose hormonal background is many times higher than that of an ordinary man.

So, do not be afraid, you will not become pumped, but only taut and elastic with a rounded ass. Generally sexy!

So run to the gym!

The right diet for “drying” and not only ...

A competent diet should exclude or minimize the loss of muscle mass, but at the same time burn fat reserves.

In order to burn fat, not muscle, you need to keep a high metabolism on “drying”.

Ideally, you need to "disperse" the metabolism even more than before.

How to speed up metabolism?

In order to “disperse” the metabolism to the maximum, two things are needed:

fractional meals (you need to eat 6-12 times a day)

strength training to increase energy expenditure and prevent muscle loss

Diet

The basic principle of weight loss:You have to spend more calories (energy) than you get in a day with food.

Why am I?

And besides, you have to understand that your body, depending on the number of incoming calories, either gains weight or reduces or maintains weight at the same level.

Therefore, if you get more energy (calories) than your body needs for current needs, you gain fat.

You get exactly as much as is used by the body, the weight is maintained at the same level.

Consume less - you lose weight, and strength training ensures that you will lose fat, not muscle.

Therefore, dryit is critical to count calories.

Those. control the quantity and quality of calories from food.

It may seem complicated to some, but in fact everything is quite simple:

How to find out how many calories on drying I need?

In dietetics, there is such a thing as Basic Calorie Consumption or Basic Metabolism.

Basal metabolism is the amount of energy needed to maintain the vital activity of the body at rest. (Even as I am writing this article, my body is expending energy on many processes).

The basic exchange depends on many factors, weight, growth, age of a floor.

Based on your basal metabolism, we will start off by cutting the calorie content of the diet.

How do I calculate my base exchange?

There are several formulas for calculating the base exchange. The most accurate, at the moment, is the Muffin-Jeor formula.

And she looks like this:

10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5 - for men

10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161 - for women.

So that you do not bother with manually calculating your base exchange, I am placing you a link to Calculator .

On a personal example, using a calculator, I calculated my basal metabolic rate.

Entering my height, weight, age, I got the basal metabolic rate of 1964 kcal per day.

Since I train dry 5 times a week, I need to take into account the coefficient of physical activity (an additional level of energy expenditure).

Using a calculator, I came up with a value of 2872 kcal per day, which is necessary to maintain the current body weight, taking into account training 5 times a week.

To “start” the fat burning process, I have to subtract 300-500 kcal per day from this value. For starters, you can subtract 10%.

Total: 2872 kcal minus 500 kcal = 2372 + - 100 cal.

This figure is the starting point at the beginning of my “drying” process.

How to count calories?

In order to find out how many calories you consume per day with food, we must weigh the foods that we eat (we plan to eat during the day).

With the advent of the service MyFitnessPal calorie counting has been simplified to disgrace.

Now, to count calories, you do not need to keep printed tables of food calorie content in the kitchen, to calculate something on a calculator ...

There is also a Web version of the service. Through it, you can plan your diet, taking into account the required number of calories per day, per week, or at least for a month, if you so desire.

All foods that you plan or will use for your diet should be weighed before cooking raw.

Use a kitchen scale to weigh food.

If you do not already have this device, I advise you to purchase it. Without it, in the matter of counting calories, you can’t do anything.

Important! Products must be weighed raw.

Service MyFitnessPal free, has a huge database of products (including sports nutrition) which is not equal on the Internet.

All those products that you can buy in the supermarket: cereals, pasta, milk, you can add to your diet using the barcode of the product and the scanner built into the application.

The service can track the calorie content of your daily diet. Show the ratio of proteins, fats, carbohydrates as a percentage. Record every meal, including snacks, water intake, and exercise. Able to communicate with all kinds of applications for tracking the number of steps, fitness trackers and other applications to track your daily activity.

You can set automatic goals in accordance with your parameters, but as practice has shown, the formula for calculating the calorie content of the service is not entirely correct. Therefore, calorie goals must be set manually, based on the calculations of the metabolism calculator.

It makes no sense to describe the operation of the service in more detail, it has an intuitive interface and it is not difficult to figure out what's what.

Principles of nutrition on a diet for drying:

Diet, in the correct sense of the word, first of all -compliance with the diet, but not starvation, with which the diet is associated in most people.

The basic principles of the diet:

Fractional meals 5-6 times a day

It is very important not to overdo it with calories, with 6 meals a day.

Therefore, you must prepare your own food for the whole day (in the morning, or in the evening of the next day), weighing the products and observing the required calories.

Use the calculator to calculate the number of calories you need.

Pick up raw foods (later I will analyze the correct selection and ratio of proteins, fats and carbohydrates) cook them. And divide it into six parts.

Most of the food you eat, (calories) should come from the morning meal and the post-workout meal.

In a daily percentage, carbohydrates should account for 50-60% of calories, proteins 30-40, and 10-20 fats.

Eat at least 2 grams of protein per 1 kg. body weight. Carbohydrates 2-3 grams per 1 kg.

You need to eat every 2-3 hours.Do not eat after 18-00 is wrong.It is correct not to eat carbohydrates after 18-00, but to eat proteins.

It is correct not to eat 2 hours before bedtime. (For extreme fat burning, do not consume carbohydrates after 2-00)

Below, I will give an example of my diet at the initial stage of drying, taking into account the daily calorie content and my diet. (You can adjust according to your mode)

Get up 4:45

5-00 - intake of a serving of protein - 23 gr. squirrel - 120 kcal

5-30 - 100 gr. oatmeal (any whole grain porridge) with milk 0.5% 400 ml. half a scoop of protein, in oatmeal + 100 grams of breast (grilled fish) 667 kcal 25 gr. protein about 90 grams of carbohydrates.

7-30 - 100 gr. buckwheat (pasta, rice,) 100 grams of grilled breast - 70 grams of coals - 20 grams of protein - 430 kcal

8-40 - portion of BCA

9-00 - high intensity training 40 min + 20 min cardio - protein immediately after training - 120 kcal, 23 gr. squirrel

10 -00 430 kcal

13-00 - 100 gr. buckwheat (pasta, rice,) 100 grams of grilled breast - 70 grams of coals - 20 grams of protein 430 kcal

16-00 - 200 grams of fish, (breast), - about 40 grams of protein 226 kcal + vegetables

19-00 - 150 grams of fat-free cottage cheese - 25 gr. squirrel 122 kcal

22-00 Portion of BCA - Lights out

Total per day 2545 kcal.

Approximate deficit of 300 kcal + additional consumption in training.

Protein - about 200 grams, carbohydrates 300 grams.

In the future, as my fat reserves decrease, I will cut carbohydrates, bringing the end of drying to 100 grams per day.

Drink plenty of water, at least 2-3 liters for “drying”

If you do not consume enough water (namely pure water), you will not be able to maintain metabolic processes at a high level. Your fat burning process will slow down, or even stop.

Eliminate "fast" carbs from your diet

“Fast” or simple carbohydrates are foods that quickly raise blood sugar (glucose) levels.

A sharp rise in blood sugar causes a sharp release of insulin - a transport hormone that is responsible for supplying energy for current needs to the organs.

Excess energy (glucose), insulin transports directly to the “fat depot”.

In addition, the sudden release of insulin blocks the breakdown of fats in your body.

I can’t help but mention the Glycemic index of foods (GI) - a value designed to display the speed with which a particular product in your body breaks down to glucose. The standard for this value is glucose, the index of which is 100.

Basically, all simple carbohydrates have a high GI.

The higher the GI, the faster the product will raise the level of sugar, the more powerful the release of insulin, the more glucose will be converted to fat and the faster you will experience hunger.

You can find food GI tables on the Internet. Try to eat foods with a medium GI. If a product has a low GI, but a high calorie content, then such a product should not be consumed.

Taking a medium or high GI food with protein lowers the overall GI.

Eating a fiber-rich food (raw vegetables, bran, whole grain bread) lowers the overall GI.

Therefore, it is necessary to exclude from your diet:

Sugar (in general) if it is difficult to eliminate altogether, then use a sweetener

Flour products: white bread, pizza rolls, non-durum wheat pasta, etc.

Confectionery

Alcohol including beer

Sweet sodas and juices

Potato

sweet fruits

Semi-finished products, ready-made food from the supermarket

Sauces, mayonnaise (Except Soya)

Use only complex (slow) carbohydrates on your diet

Whole grain cereals, durum wheat pasta, whole grain bread products, raw vegetables.

These foods slowly raise blood glucose levels without triggering insulin spikes, allowing you to feel full for longer while reducing body fat.

Refusal to cook food by frying in oil

During the frying process, carcinogenic substances are formed in the oil, which is extremely unhealthy in the long term.

In addition, the use of oil increases the calorie content of the dish. There is a good chance that you will overdo the calories when cooking this way.

Cook foods in the oven by baking them, or by boiling, or in the steam mode using the slow cooker. If you don’t already have a multicooker, I highly recommend purchasing this extremely useful tool for preparing healthy food. In addition, the multicooker saves you a lot of time.

Also an extremely useful tool for preparing healthy meals is a kitchen grill. I would recommend purchasing if you can afford it.

In extreme cases, use a special spray for frying foods.

It's virtually calorie-free, and you'll make great, low-calorie meals in the pan too.

Drying workouts

Above in the text, I already wrote that strength training is the most effective in terms of calorie consumption.

So how do you train dry?

How many approaches to do dry?

Use a number isolation program or basic movements?

I think you already know that: (roughly speaking)

an average number of repetitions from 6 to 12 grows muscles (muscle hypertrophy)

a large number of repetitions from 12 to 20 (pumping) burns fat

For the most part, people who visit gyms are sure that training aimed at “drying” should be done exclusively in pumping style.

I agree, but only if you use sports pharmacology.

Pump training will deplete muscle glycogen stores more quickly and force the body to switch to breaking down fat and using fatty acids to provide energy to the muscles.

But you must understand that "pumping" burns not only fat, but also your muscles, even when training with pharmacology.

If you are “straight”, then pumping style workouts are contraindicated for you!

To minimize meat loss and maintain maximum muscle size, it is best to use heavy strength training both on the course and in kind.

Pumping can and should even be used when you're manipulating your carb intake to tailor your diet to your workouts.

How to adjust the diet to workouts, I will describe in a separate article (Protein carbohydrate alternation or BEACH diet)

Conclusions :

To minimize the loss of muscle volumes, we use a heavy base

Hard full-body workouts per workout are best for energy expenditure

We use pumping only on the course

How often to train on the "drying"?

In my opinion, it is best to focus on your recovery abilities.

If after the previous workout you feel pain in the muscles, a breakdown, and the time for the next workout has already come, then it is better to reschedule the workout. Otherwise, you simply will not be able to complete the workout in full and at maximum intensity.

Personally, I like at the initial stage of “drying”, when I have not yet switched to protein-carbohydrate alternation - the first three weeks, to do three hard workouts a week.

I train the whole body per workout. This approach allows me to get the greatest hormonal response and increase calorie consumption per unit of time.

My workout takes at least 40 and more than 60 minutes.

Only heavy base. Rest time: 2 min to 3 min. I don't get to "rejection". In a set 2-3 sets of 10-15 repetitions.

From the third week I switch to supersets.

The principle of operation is the same. Whole body per workout. In the database, we try to add to the training weights with each new workout. To the basic exercise, I add an isolation exercise, which I perform in a superset, immediately after the basic one. We work on “failure” in each approach with the minimum possible rest time. It turns out 7 exercises for 2 approaches in each.

After strength training, I do high-intensity "cardio" - 20-30 minutes.

Preparations to speed up the “drying” process

99% of the gym inhabitants are sure that there are steroids that “dry” the body, that is, they act as fat burners.

But no! There are no steroids that burn fat on their own.

Anabolism is the process of building new tissues, and catabolism is destruction.

So the splitting of fat deposits is catabolism.

In the very concept of the word anabolic steroids lies the essence of their work - steroids affect anabolism. Increasing it to incredible values. Therefore, steroids do not burn fat.

The use of steroids for “drying” helps prevent muscle loss. Perhaps, with a very small (no more than 10%) negative calorie content, you can, in addition to losing fat, gain one or two kg., Muscles on “drying”.

Due to the fact that your muscles will not “burn”, in the future you will be able to burn much more calories, because it takes about 200 kcal to provide energy for 1 kg of muscle. Roughly speaking, the more muscle you save, the more pronounced the effect of fat burning.

The right choice of steroids for drying:

It is desirable to select steroids for dryingwhich are not flavoredi.e., they do not retain fluid in the body and do not provoke additional fat deposits.

These drugs include:

Testosterone Propionate

Winstrol (injectable and tablet stanozolol)

Trenbolone acetate

Nandrolone phenylpropionate

If you use solo, be as careful as possible when working with large weights, as stanozolol dries the ligaments and joints and you can be injured.

How can you speed up the fat burning process?

• Clenbuterol - binds to beta-2-adrenergic receptors of the presynaptic membrane leading to an increase in the concentration of norepinephrine and adrenaline. These hormones speed up all metabolic processes in the body, including the breakdown of fat, which they literally "burn". Basal metabolism increases by 20–30%. Clenbuterol interferes with the action of lipoprotein lipase, so fatty acids can no longer accumulate in fat cells. In addition, clenbuterol interacts with beta-2-adrenergic receptors of the central nervous system, which enhances the secretion of thyroid hormones (thyroxine and others). These hormones act in a similar way to epinephrine and norepinephrine, also promoting the breakdown of fat.

  Yohimbine. The fat-burning effect of yohimbine is to block alpha receptors. By blocking alpha receptors, yohimbine allows fat to break down freely with the release of energy.

  Ephedrine - provokes the release of norepinephrine reduces appetite. Used in combination with caffeine and aspirin (called ECA).

  Ask someone to take a photo of your "carcass" from different angles. Take such photos every three weeks, and compare. Visualizing your progress will give you extra motivation.

  Take body measurements. (Chest, waist, hips, etc.) Take these measurements once every two weeks.

  Weigh yourself before drying. Subsequently, weigh yourself once a week, in the morning, on an empty stomach.

Normal weight loss with proper drying is from 500 grams to 1 kg. in Week. If you lose more than a kilogram, this means that along with fat you are losing muscle. In this case, the caloric content of the diet should be increased by a few%.

If the next week you are on weight, and your weight has not changed, feel free to cut 10%.

How long should the “drying” take?

For me personally, drying lasts three to four months.

This time is enough for me with a “reserve” to achieve an excellent result and “enter the beach” season with 8-10% fat.

My drying starts in the last days of January and continues until the end of April.

Then I enjoy the results all summer long. Naturally, I try to adhere to the principles of nutrition that are described in this article and use supportive strength training three times a week.

In October, I start mass gaining, I eat anything, but I maintain the protein norm and adhere to the principles of fractional nutrition in order to gain as many muscles as possible by the New Year.

P.S.

In order to achieve results, you need constancy. Constant effort.

If you adopt the principle of constancy, you will achieve success in any field of activity.

By constantly applying the principles that are described in this article, you will achieve amazing results within 2-3 months.

I wish you success, iron will and crazy motivation!

© Alex Farmovich

Guessing and assumptions will not help to create an effective fat-burning diet. Heed expert Kristin Hronek's advice on how to design your own dry food diet.

If you have recently decided to get rid of excess fat, then you have probably thought a lot about it, and you are waiting for immediate results.

Now, with courage, you are counting on getting a stable visible effect that you could track weekly.

In fact, weight loss and fat burning are two different things. Kilograms can go away due to a decrease in the volume of water, glycogen, muscle or fat.

There are too many weight loss nutrition programs floating around the internet that often call for creating a calorie deficit that interferes with the preservation of muscle mass and leads to a metabolic disorder in the long run.

To ensure that fat loss does not harm lean muscles, it is necessary to develop a diet for cutting the body based on sound scientific principles.

This article is written to teach you how to build a nutrition plan in stages to reduce the percentage of body fat without losing muscle mass, how to properly compose and follow a daily diet.

Before you begin your fat loss journey, accept that fat loss is NOT associated with weight loss. The scales alone will not show what is really happening. Just because you're weighing less doesn't mean you've lost fat. By focusing on kilograms, you will not achieve results in drying.

With traditional diets, bodybuilders often lose fat too quickly, with noticeable results as early as 4, 8, or 12 weeks. The proper diet for cutting, which I have compiled for my clients, is aimed at dropping more than 5 - 10% of fat mass, but this takes 12, 16 or even 20 weeks.

In the fight against excess fat, the main goal is to maintain the muscle mass gained by hard work. Before you go any further, you should decide how "dry" and embossed you want to become.

The lowest percentage of fat content ranges from 4 - 8% for men and 8-12% for women.

Most people are completely satisfied with a less pronounced muscular relief, which, nevertheless, looks spectacular on the beach (about 10 - 12% for men and 18 - 22% for women). The speed with which you can complete the task is different for everyone. However, in any case, at least 1% of the mass of fat is lost per week.

To achieve success in drying the body is possible only with a 100% concentration on the optimal diet and regular strength and cardio training without missing classes. It is perfectly acceptable to expect a loss of 0.5 - 1% of fat mass per week.

Step 2 - Calculate your ROI

Basal metabolic rate (RO, other names for basal or basal metabolic rate) is defined as the amount of calories needed to maintain optimal life without taking into account the energy expenditure for exercise and other work. With this indicator, you can reduce the level of calorie intake for effective fat burning. OO is how many calories you can theoretically lose by staying at rest for 24 hours.

This value reflects the minimum amount of energy required for the functioning of the body, including the processes of respiration and circulation, without taking into account the calories burned during daily activities or training. Determining the ROI will help you calculate how many calories you need to eliminate excess fat.

Resting Metabolism (or RMR) can be measured with portable calorimeters, which are mainly used by doctors or weight loss clinics, at a nominal cost in the range of 3,000 to 6,000 rubles. ($50 - 100). Such devices determine the maximum oxygen consumption (MOC). On the basis of the obtained data, the RO is calculated using special software that reads information from these devices.

The RO calculation is a mathematical model based on the characteristics of height, weight, age and gender. The most popular are the Harris-Benedict and Mifflin-St. Jeor equations.

Step 3 - Determining the activity level

By knowing your HR, you can figure out how many calories your body consumes in response to energy expenditure, given activity. Now you must answer the question of how “active” you are as truthfully as possible, otherwise it will not be possible to determine the current level of your activity. Multipliers reflect different levels of activity within a weekly period.

• If you spend a lot of time sitting and not exercising, multiply your GR by 1.2;
• If you do light workouts one to three times a week - 1,375;
• If you work out three to five times a week - 1.55;
• When training six to seven times a week - 1,725;
• If you train daily and you have hard physical work - 1.9.

For example, a 30-year-old man who is 190 cm tall and weighs 104 kg, exercising 3-5 times a week, should calculate the calorie requirement as follows:

• OO (according to the Harris Benedict formula) \u003d 2239 Kcal
• OO (2239 Kcal) x 1.55 (activity) = 3445.65 Kcal / day *

* Therefore, this person requires approximately 3446 kcal per day to maintain their current body weight at their current level of physical and athletic activity. The next step in building a proper nutrition plan for cutting is to create a calorie deficit based on this figure.

Step 4 - Calculate your calorie deficit

In conditions of a lack of calories, the body begins to look for alternative sources of "fuel". A calorie deficit is nothing more than a lack of energy. As an excellent (and necessary) means of fat loss, it will inevitably affect training performance, such as recovery, performance, endurance, progress, etc.

It is worth noting that any fat-burning diet should be accompanied by an appropriate adjustment of the training program. Namely, you should reduce the intensity of the training (due to the number of approaches, repetitions and / or the number of exercises) or its frequency (the total number of exercises for each muscle group). Both conditions can be met.

In order for excess body fat to begin to be used as the main source of energy, it is necessary to reduce the level of calorie intake below the required one. The thing is, a calorie deficit can be small, medium, or large, depending on how far you have gone from the required level of calories, and how much you have reduced your daily intake of them.

Ideally, the body will cover the energy deficit due to fat. But he can also use these muscles for these needs if the diet is too scarce. To burn 0.5 kg of fat per week, you need a calorie deficit of -3500 or -500 Kcal / day. By following this harmless and moderate rate of fat loss, you will gradually improve your fitness without losing lean muscle mass.

We will focus on a daily calorie deficit of -500 kcal, or a loss of 2 kg of fat per month.

Step 5 - Determine your macronutrient ratio

Now you know how many calories you need to maintain your current form, and how much you need to reduce their intake to create a deficit. The next step is to subtract these two values ​​to establish your daily calorie requirement. The resulting value is further divided into three categories of macronutrients in the form of proteins, carbohydrates and fats.

According to the example considered, a 30-year-old man 190 cm / 104 kg, who wants to burn excess fat, needs 3446 Kcal per day to maintain existing indicators. For a weekly loss of 0.5 kg of body fat (without burning lean muscle mass), he should consume 2946 Kcal per day (subtract the calorie deficit (500) from the daily allowance (3446)).

Breaking down and converting these calories into appropriate amounts of protein, carbohydrates, and fats has a profound effect on energy levels and overall performance.

The first law of thermodynamics states that a calorie is still a calorie. Regardless of the source of energy received, one calorie is equal to the amount of energy required to raise the temperature of one kilogram of water by one degree Celsius. Energy cannot be created or destroyed, only transformed.

Rubner and Atwater used a bomb calorimeter to measure the amount of energy released by each of the macronutrients by determining the heat of combustion of each needed to break them down into carbon dioxide, water and heat. The experiment showed the following specific energy of each macronutrient:

• food protein: 4.1 kcal/g
• carbohydrates: 4.1 kcal/g
• fat: 9.3 kcal/g

Roughly speaking, we spend 4 kcal / g of proteins, 4 kcal / g of carbohydrates and 9 kcal / g of fat (I don’t know why many people panic when they see that the specific energy of fats is almost twice as high).

Protein

In terms of nutrition, so that the fight against excess fat does not affect muscle mass, you should consume enough protein daily. No macronutrient other than protein contains nitrogen. With its positive balance, the body switches to lipolysis, the biological process of converting fat into energy.

According to the US Food and Drug Administration, we need 50 grams of protein per day (2000 kcal) based on the 2000 kcal diet. In other words, 10% of calories consumed per day should come from protein. In this case, only one aspect was taken into account - the nitrogen balance. The nitrogen molecule, found exclusively in proteins, is the main participant in building the structure of the body and DNA synthesis.

In this case, the fact that it is proteins that act as signal molecules to maintain metabolism is not taken into account. It also does not indicate the amount of protein required to maintain muscle during weight loss in order to accelerate fat burning.

In addition, it is not explained how much quality protein is needed when playing sports, in stressful situations, to maintain blood sugar levels, or to stabilize muscle and blood glucose levels with age.

To stimulate fat burning while maintaining muscle, as a general rule, 2 g of protein per 1 kg of body weight per day is required. This is a good starting position and can be adjusted to suit your needs within the range of 1.6 - 3 g/kg.

The table below will help you fine-tune your protein intake to your end goal:

Most protein is found in:

• whey protein isolate
• pea protein
• hemp protein
• chicken breast
• collagen peptides
• egg whites
• whole eggs
• tempe
• nutritional yeast
• ground beef
• minced chicken
• ground turkey
• flank steak
• filet mignon
• delicacy turkey breast
• delicacy chicken breast
• bison
• tuna
• beef jerky
• white fish
• sea ​​bass
• shellfish
• halibut
• trout
• sardines
• shrimp
• tilapia
• salmon
• smoked salmon
• cod
• pangasius
• swordfish

Fats

* Please note that this is not the only possible option for fat loss. The effect can also be achieved by consuming an increased amount of fat with a reduced intake of carbohydrates. This approach is based on ketosis, the mechanism by which the body synthesizes ketone bodies from dietary fat, using it as an energy source instead of glycogen (carbohydrates). This method helps someone, and someone suffers from the transition process and problems with brain activity when using less than 50 g / kg of carbohydrates per day.

Dietary fats help to reduce the layer of subcutaneous fat. Not only is it the nutrient with the highest specific energy of 9 kcal/g, it also promotes the absorption of vitamins and minerals. Fat is an indispensable building block for cell membranes, preventing nerve damage, activating muscle movement, and ensuring blood clotting.

Monounsaturated and polyunsaturated fats will help keep you healthy, being the healthiest types of dietary fats. Such food is quite high in calories, but many continue to load their diet with an immense amount of fat.

Eating more fat—about 30% of your total calories, or more if you're on a low-carbohydrate diet—you can get good results. But you need to be on the alert, because this rate is easy to exceed.

Even if you don't keep track of calories or macronutrients, it doesn't hurt to set some limits. It is necessary to measure the amount of fats and oils before consumption. By dressing a salad with olive oil, a reasonable two tea boats can quickly turn into canteens. And one spoonful of peanut butter can fit three servings.

Fats are delicious, so it's easy to get carried away. Even if you're trying to increase your fat intake, don't do it out of control.

When making a fat loss meal plan, replace saturated fats with heart-healthy unsaturated fats, which can help reduce the risk of heart disease. The 2010 Dietary Guidelines for Americans (2010) recommends reducing fat intake to 10% of total calories.

Saturated fats are rich in fatty meats, whole milk, cream, lard, butter, cheese, and ice cream. If possible, replace these foods with healthy vegetable oils, fish oils, flax seeds, avocados, hummus, nuts or seeds.

The diet should be supplemented with such sources of healthy fats:

• extra virgin olive oil (Extra Virgin)
• synthetic dietary fats
• chia seeds
• flax seeds
• avocado
• almond oil
• coconut oil
• sesame oil
• brazil nut oil
• pumpkin seed oil
• fish oil
• unroasted almonds
• pistachios
• cashew
• brazil nuts
• hazelnuts
• pecans
• pine nuts
• walnuts
• pumpkin seeds
• sesame
• sunflower seeds
• sunflower oil

Carbohydrates

Recommended: The amount of calories that do not come from fats and proteins is assigned to carbohydrates. To calculate it accurately, subtract "protein" and "fat" calories (protein in grams x 4 kcal/g and fat in grams x 9 kcal/g respectively) from your recommended daily calorie intake. The result of dividing the resulting difference by 4 is equal to the daily dose of carbohydrates.

Carbohydrates have gotten a bad rap due to the media's promotion of low-carbohydrate diets. Indeed, their excess leads to fullness. But many don't understand the obvious muscle-building benefits of these macronutrients. Carbohydrates (saccharides) are molecules made up of carbon, hydrogen, and oxygen atoms.

By combining and forming polymers, carbohydrate molecules are able to accumulate and store nutrients, act as a protective membrane for cells and organisms, and also provide structural support to plants and components of many cells and their contents.

The main task of carbohydrates in the diet is to supply the body with energy. Most of them break down or are converted into glucose, which serves as energy fuel. Carbohydrates can also be converted to fat (energy storage) for later use.

Fiber is an exception. Energy is not produced directly from it, but it nourishes the beneficial intestinal microflora. These bacteria can convert fiber into fatty acids, which are used by many cells as an energy source.

Carbohydrates increase the level of insulin, which in turn is a fat storage hormone. However, not many people know that insulin is also an anabolic muscle growth hormone. There is a critical limit to the optimal amount of carbohydrates for each individual. Having stepped over this line, excess carbohydrates that do not go to the synthesis of muscle tissue start biochemical processes, during which they are sent to the fat "depot".

The optimal level of carbohydrate intake depends on age, gender, body type, activity level, personal preferences, food culture, and current metabolic rate. Physically active people with a high percentage of muscle in the body can consume much more carbohydrates than people with a sedentary lifestyle. In particular, this applies to those involved in high-intensity anaerobic sports such as strength training or sprinting.

A healthy metabolism is another important factor. When a person develops metabolic syndrome, rapidly gains weight, or develops type 2 diabetes, the rules change. People in this category cannot absorb as many carbohydrates as a healthy person can process. Some scientists describe this problem as "carbohydrate intolerance".

If you suffer from diabetes, insulin resistance, or metabolic syndrome, a diet that is lower in carbs and higher in fat (healthy) and protein will probably work for you. Feeling good will help you follow this meal plan for a long time. If you feel better eating more carbohydrates while losing fat (and controlling your blood sugar), then by all means, eat like that.

In the table you will see the standard carbohydrate intake for fat burning. However, do not forget that with increased sensitivity to carbohydrates, you will have to drastically reduce this level in order to lose excess fat. In addition, this indicator is also affected by the amount of fat and protein consumed.

Cases where you are not losing weight properly (0.5 - 1 kg weekly) are an excuse to reduce the proportion of carbohydrates in the diet until the kilograms begin to go away. But if you feel sluggish and tired from a small (or high) proportion of carbohydrates in the diet, make adjustments accordingly. Start from the recommendations given and adjust them at your discretion.

When looking for complex carbs, look for the following foods:

• buckwheat
• sweet potato
• white rice
• brown rice
• wild rice
• quinoa
• red potatoes
• whole wheat bread
• grain bread
• durum wheat pasta
• corn tortillas
• pasta
• couscous

Complex carbohydrates of fruit and vegetable origin are represented by:

• sweet pepper
• spinach
• asparagus
• carrots
• Brussels sprouts
• zucchini
• green beans
• sweet pea mange
• beetroot
• artichokes
• cucumbers
• collard greens
• eggplant
• blueberries
• strawberries
• melon
• grapes
• apples
• blueberries
• papaya
• peaches
• plums
• mango
• lemons
• watermelon
• lime
• raspberries
• tangerines
• dates
• oranges

Step 6: Plan Your Drying Menu Based on the Optimal Balance of Macronutrients

A man who weighs 104 kg and wants to lose 0.5 kg of fat every week should consume 2946 kcal per day according to our calculations. We calculate the norm of micronutrients according to the following formula:

• Proteins: 3 g protein / kg body weight x 104 kg = 312 g protein (1248 kcal)
• Fat: 0.6 g fat/kg body weight x 104 kg = 62.4 g fat (561.2 kcal)
• Carbohydrates: 2946 calories per day - protein calories - fat calories = 1136.8 kcal or approximately 284 g (1136.8/4)
• 312 g protein / 62.4 g fat / 284 g carbohydrates is 47.4% / 18.5% / 34.1%

Having dealt with the macronutrient composition, determine how many meals per day you can gain the prescribed rate. To burn fat, it is advised to adhere to five meals a day with an interval of 2-3 hours, excluding meals at the end of the workout.

Menu for drying the body for the day

Using our example to set up a fat loss nutrition program, let's say our 104kg client does cardio at 6:00 am and does strength training at 5:00 pm. So, he should distribute and observe meals as follows:

• Cardio 6.00
• Meal number 1 - 7.00
• Meal number 2 - 10.00
• Meal number 3 - 13.00
• Meal number 4 - 16.00
• Pre-workout meal - 16.45
• Strength training - 17.00
• Post-workout meal - 18.00 - 18.30
• Meal number 5 - 20.30

Having compiled a diet for drying, you need to break down the total amount of macronutrients into portions. First of all, you need to subtract from the recommended norm the dose of macronutrients consumed after training, including with sports nutrition. The remaining value is further distributed among meals. Let's say that our client's post-workout menu is as follows:

• 2 scoops whey protein isolate
• 1 medium banana
• glass of water
• ice (optional)

This meal accounts for 330 kcal (51 g protein, 0 g fat, 35 g carbohydrates). Subtract these numbers from your daily macronutrient intake, and you get 261 g of protein, 62.4 g of fat and 249 g of carbohydrates. Now we will distribute them among five meals.

We divide each value by 5 and get a single dose of macronutrients: 10.2 g of protein, 12.5 g of fat, 49.8 g of carbohydrates. To build an optimal diet based on the numbers obtained, you must follow the following general rules:

• 100 g of chicken breast has approximately 25 g of protein
• half a cup of boiled white rice - 25 g of carbohydrates
• for 1 teaspoon of olive oil - 4 g of fat

According to these principles, one meal should include approximately 260 g of chicken breast, a glass of boiled white rice and 3.5 teaspoons of olive oil (or one full tablespoon). This is a great template to help beginners design their own meal plan based on their individual macronutrient needs.

These products can be replaced with other sources of proteins, fats and carbohydrates. If you'd like a personalized meal plan tailored to your tastes, check out an online meal plan resource like Gauge Girl Training.

Step 7 - Track progress

The determination of the percentage of fat in the body should be carried out no more than once every 1-2 months. Meanwhile, other methods of evaluating the results can be applied. Weigh yourself every one to two weeks. On average, you should lose 0.5 kg per week.

It is also useful to monitor changes in the girth of body parts using a sewing centimeter. Measure your chest, waist, pelvis, and hips once every one to two weeks. Volumes will go away with fat loss. No method will tell you exactly how much fat you have burned. But at least you will know that the process is underway.

Keep in mind that fat burning takes place at uneven intervals. At first, you may get quick results, but then you will encounter a plateau effect. Stable sustainable progress will require constant adjustments to diet and training.