After successful training with weights, both beginner and experienced bodybuilders, in addition to muscle mass, gain a lot of excess fat. Predominant in human body anabolism does not allow an athlete to pump up only muscles, without the appearance of a fat layer. To create a sculpted figure and burn fat, athletes use the so-called drying. This efficient process of lipid breakdown is based on the reduction of glycogen in the muscles.

Glycogen is a storage site for carbohydrates. That is, the acquisition of lean and clean muscle mass occurs by burning carbohydrates. Drying the body involves drawing up a special diet and performing certain exercises aimed at developing body contour.

Under no circumstances should you go on a ketone diet. With a deficiency of carbohydrates and glucose, the body begins to consume glycogen, and then fats. Complex nutrients are burned rather slowly, but the main problem is that ketone bodies are left behind as a result of a lack of glucose. They make the blood acidic and poison the body, which negatively affects the kidneys. This is especially dangerous if you use various muscle growth boosters.

To avoid such an unpleasant phenomenon, a man must reduce the amount of carbohydrates he consumes gradually; they cannot be eliminated completely at once. Therefore the first requirement proper nutrition during the period of drying the body - reducing the volume of portions while maintaining multiple meals. The daily number of meals is from 4 to 6 times, portions should be small, protein levels must be maintained at the proper level.

Due to the decrease in muscle glycogen as a result of training, the amount of energy is greatly reduced. In this regard, it is necessary to restore its reserves. This can be done by reducing the time between meals. How much carbohydrates should you eat? The required amount is absolutely individual for each person.

Everyone should select this indicator for themselves, taking into account their goal during the weight loss period (how many kilograms do you need to lose to get the best relief muscles). You can't give up carbohydrates completely! Their amount in the daily diet should be at least 40-45% of the total calorie content (at least 2 grams per 1 kg of weight). Porridge, nuts, vegetables and unsweetened fruits can be good suppliers of carbohydrates.

Food during drying should be rich in protein. Per kilogram of body weight you should consume at least 1.1-1.5 grams of protein, preferably 2-3 grams(to preserve muscles from destruction as much as possible). Protein (protein) is always necessary for muscles during the drying period of the body. It should be obtained only from low-fat sources (a good option is to get 60-70% of protein from food, and the rest from sports nutrition).

Due to consumption large quantity there may be a small amount of water excess weight, however, it will disappear within 1-2 days. The day before a competition or photo shoot, you should reduce your water intake to a minimum - this will allow you to get deeper relief. To remove excess water, be sure to give up salt - it retains fluid in the body.

Authorized products

Food should be consumed in reasonable quantities. The main dishes of the daily diet should be:

• White chicken or turkey meat without skin (boiled, steamed or stewed).
• Chicken egg whites.
• Boiled squid fillet.
• Low-fat fish (it is better to steam or stew it).
• Dairy products can be consumed kefir and cottage cheese, but their fat content should not exceed 3%. It should be eaten only during the first two weeks of drying. Oatmeal and buckwheat porridge with water, rye pasta, broccoli, greens, zucchini and lettuce, grapefruit and green apples will also be beneficial.
• In hot weather, it will be useful to drink green or herbal tea (ginger or chamomile).

Remember that the result of drying the body will largely depend on the number of calories consumed by the athlete. Therefore, it will not only be useful, but even advisable to keep track of the calories you get from food and weigh yourself daily. The result of this difficult period in the life of any man will be a beautiful and sculpted figure that will delight its owner for a long time.

Sample diet

Using the following daily diet as an example, you can create an appropriate menu for drawing muscles or contact a nutritionist for help:

• breakfast - oatmeal, a couple of boiled eggs;
• second meal – protein shake, fruit;
• lunch – low-fat broth, a piece of meat (chicken fillet or beef), a couple of bran breads;
• afternoon snack – cottage cheese with honey or salad, vegetables and fruits;
• dinner – steamed cutlets, light salad;
• second dinner - low-fat kefir or bran.

You will have to choose the amount of food you eat yourself. It is impossible to write a specific number of grams, as this is an individual question that depends on the daily routine, dew, weather, physical fitness, body type, etc.

In any case, it is better not to eat more than 200-350 grams of food at one sitting, so as not to burden the stomach.

So, the training should also be changed during the drying period. Emphasis should be placed on high-intensity loads with high repetitions. It would be good to use supersets and dropsets.

Since there will be minimal energy with minimal doses of carbohydrates taken, reduce working weights by 20-30%. This will help avoid microtraumas and stress in the body, which means the muscles will recover faster. But at the same time their growth will stop.

Drawing up a circular program will help you achieve more best results. Its essence is as follows: we take 7-8 exercises for all muscle groups and run them 2-3 times in a circle (in one cycle of each exercise we do 2 approaches).

The ideal number of repetitions is 15 times, although everyone has their own characteristics, so this number is not a constant.

The following example of two training days for drying male muscles:

Day 1

Day 2

Remember that your training should not be strength training, but volume training.

Don't forget about cardio

It is necessary to add aerobic exercise to your training week, since thanks to it the body will burn fat not only during training, but also during rest. Once or twice a week you can allocate 30-60 minutes of time for such activities. This could be running outside or on a treadmill, cycling, or using other cardio equipment.

• Be sure to have breakfast every day, as the body’s normal metabolism must not be disrupted.
• The complete exclusion of fats can negatively affect the athlete’s condition: hair will begin to fall out and the skin will deteriorate. It is recommended to exclude mainly saturated fats - cheeses, milk, chicken egg yolks, lard, pork and lamb, mayonnaise and butter, cocoa powder. Good and healthy fats are found in various types sea ​​fish and in all types of nuts (hazelnuts, pine and walnuts).
• Forget about sweet foods and flour products while drying, avoid eating snacks that are harmful to the stomach: chips, crackers and ketchup. The prohibited list will include any salted and canned foods.
• Never eat before bed. If you feel hungry, you can drink a glass of kefir or eat an apple, but it is best to take a portion of protein in water.
• You need to eat often (every 3 hours), but in small portions.
• Forget about alcohol and smoking.
• Try to drink enough water every day. The athlete should drink 2-3 liters of water daily during the drying period.
• The carbohydrates consumed should be healthy and contain fiber (vegetables and fruits, grains).
• Try to move more every day - this will help burn extra calories.
• You can add 10-15 minutes of cardio before and after your workout. It is also advisable to take before and after training

Workout program for the gym and at home

Ear removal is a method of getting rid of subcutaneous fat. Initially, this concept originated among professional athletes and bodybuilders who needed perfect shape for competitions.

The process is complex and involves grueling training and a strict diet: it is better if drying takes place under the supervision of a trainer and a doctor in order to minimize the harm to health.

Nowadays, the practice has passed on to ordinary people, but what is meant is not that complex bodybuilding regime, but adherence to a low-carbohydrate diet and special training aimed at reducing the percentage subcutaneous fat. Drying is one of the ways to make your body beautiful and toned, but you need to remember that the method is unsafe and you should act carefully. Important role theoretical preparation plays a role.

Since women, unlike men, have a low percentage of muscles, exercises to gain muscle mass are included in the training program in advance. As a rule, exercises with free weight(dumbbells or barbell). At the same time, you should not be afraid to become a masculine woman - this is impossible without extreme loads and special supplements.

Drying in the gym: program

When training for cutting, you should be careful and use less weight than in regular classes. The following program will do:

First day

Load on the muscles of the legs and buttocks. 5 sets of 20 reps.

The third day

Upper body load. 5 sets of 20 reps.

Fifth day

Circuit training. 5 sets of 20 reps.

The interval between approaches is 1 minute: during this time you should drink water.

If it is not possible to go to the gym, girls can dry their bodies at home.

Drying workout at home

Exercises at home are also divided into strength and cardio training.

TO cardio training include running, walking, cycling. In an hour of active work, about 700 kilocalories are burned, which creates a deficit necessary for the loss of subcutaneous fat. Cardio is performed as a separate workout or in addition to strength training. This type of activity improves blood circulation and mental state, strengthens muscles, including the heart.

The second type of training - power. They are divided according to the muscle groups that are affected: for the shoulders and arms, back, abs, legs and buttocks. Power training burns fewer calories than cardio (up to 450 kcal per hour), but the same amount is spent on muscle recovery for two days after training. If you don't have dumbbells, you can replace them with full liter bottles.

1. Exercises for drying arms and shoulders: curling arms with dumbbells, raising dumbbells in front of you, French press with a dumbbell, dumbbell rows, dumbbell lateral raises, seated dumbbell press.
2. Exercises for drying feet: squats and...
3. Exercises for drying the belly: vacuum, weighted crunches, hanging leg raises, side bends with dumbbells.

These exercises are also performed 3 times a week in 5 sets of 20 repetitions. Classes can be divided: have a separate arm day, a separate abs day and a leg day. The remaining days, as in the case of the gym, are devoted to rest or cardio exercise.

Body drying for girls is a great option for creating perfect body. Exercises for drying the body can be performed in gym, at home or on the street, and for better effect You should adhere to a special low-carbohydrate diet or proper nutrition.

Drying the body is a very complex process aimed at reducing fat tissue. For the sake of this process, a person drives himself into the strictest limits, which he must strictly observe. For girls, the drying phase is a particularly difficult process, since they genetically have a higher percentage of adipose tissue, which they need for a harmonious existence. Weight loss during the drying phase involves a special diet and training regimen. So, let's find out everything about drying for girls in more detail!

Why do girls need body drying?

Girls need drying to create an impeccable, or close to impeccable, shape, both for bodybuilding competitions and for personal improvement of the body, because a beautiful toned body for girls this is a very important component. The process not only makes you look better, but also gives you confidence and improves your psychological state.

However, when cutting for personal purposes, not for competitions, the main thing is not to overdo it, since this process is grueling and complex, and a minimal amount of fat tissue for a girl is fraught with deterioration in well-being, both emotionally and physical health!

Side effects of the drying process for girls

During drying, athletes feel a loss of strength, since due to the diet, the consumption of the main source of energy - carbohydrates - is reduced to a minimum.
Also, obtaining a sufficient amount of substances useful for the body’s functioning is also reduced. There are problems with sleep, nervousness and irritability, and dizziness. However, giving up carbohydrates can quickly reduce fat mass However, due to the lack of an energy source - carbohydrates, and especially simple carbohydrates, the body begins to replenish energy reserves through protein molecules. If there is insufficient amount of protein received from the outside, that is, with food, the body will obtain protein by breaking down muscle fibers to obtain energy.

Body drying diet rules for girls

One important aspect of the drying phase is diet. The main rule of the diet will be to reduce carbohydrate intake as much as possible. Some athletes consume 1-2 grams of carbohydrate per kilogram of their body weight. The lion's share of food at the drying stage is protein products. Moreover, not all protein products are suitable for a diet, and their preparation is very unusual, for example, athletes boil chicken meat (fillet or breast) for a long time to obtain a product with a minimum fat content. This product is an excellent building material for muscles and the only source of energy, while not being a source of deposition of new fat molecules.

Nutrition: calculation of KBZHU for drying for girls

Calculation formula: weight in kilograms * 24 kilocalories.

For example, multiply 60 kg by 24 = 1440 kcal - daily requirement.

Now we calculate the BJU

1. Squirrels.

Protein should make up 60% of your total calorie needs.

60% of 1440 = 864 kcal from protein (1440*0.6).

864/4 kcal (4 kcalories in one gram of protein) = 216 g – the need for pure protein per day.

1. Carbohydrates.

20% of 1440 = 288 kcal from carbohydrates (1440*0.2).

288/4 kcal (4 kcalories in one gram of carbohydrate) = 72 g – the need for net carbohydrates per day.

1. Fats.

20% of 1440 = 288 kcal from fat (1440*0.2).

288/9 kcal (9 kcal in one gram of fat) = 32 g of fat is the norm per day.

How long does body drying last for girls?

The drying process takes from one to two months. A longer period can lead to serious deterioration in health, both physical and emotional. The risk of breaking your diet also increases, which will lead to rapid accumulation of fat.

The drying stage must be approached as seriously as possible, because the athlete’s body is subjected to severe physical and emotional stress. During a strict diet with minimal carbohydrate intake, depletion nervous system. Before starting this complex process, you need to carefully weigh the pros and cons, undergo an examination and make sure that there are no contraindications for drying.

The drying process cannot be started abruptly, as it is stressful for the body. The best option There will be a premature reduction in fats and carbohydrates; you can give up sweets, eating only complex carbohydrates. But that's not all. Before a full-fledged drying regime, gradually reduce the amount of complex carbohydrates and calorie intake.

• Fatty fish.
• Pork and lamb.
• Smoked meats and pickles.
• All cereals except buckwheat and unpolished rice.
• Flour and confectionery products, sugar, fruits.
• Vegetables that contain a lot of sugar and starch.
• Spices and other flavor enhancers.
• Juices and compotes, other drinks containing sugar.
• Milk and cottage cheese, butter, yoghurts, fermented baked milk and kefir.
• Naturally, alcohol is also prohibited.

Menu for drying the body for girls for a month by week

1 Week

The first week will be the preparatory stage of drying, during which a gradual rejection of unwanted products occurs.

Monday

• Meal 1 – oatmeal with apples or berries.
• Meal 2 – vegetable soup with chicken broth.
• Meal 4 – soft-boiled eggs with cucumbers and herbs.

Tuesday

• Meal 1 – omelet with tomatoes or cauliflower.
• Meal 2 – cottage cheese with fruit.
• Meal 3 – rice with vegetables.

Wednesday

• Meal 1 – oatmeal, 1 green apple.

Thursday

• 1st meal – rice with fruits or berries.
• Meal 2 – fish with vegetables.

Friday

• Meal 1 – omelet with cottage cheese.
• Meal 2 – fish soup.

Saturday

• Meal 1 – muesli, coffee with milk.
• Meal 3 – steamed fish with vegetables.

Sunday

• 1 meal – buckwheat, 1 apple.
• Method 2 – cottage cheese.
• Meal 3 – rice with meat.

2 week

From the second week, fruits and dairy products are removed.

Monday

• Meal 1 – oatmeal.
• Meal 2 – chicken broth soup.
• Meal 3 – steamed fish with vegetables.
• Meal 4 – eggs with cucumbers and herbs.

Tuesday

• Meal 1 – omelet with cauliflower.
• Meal 2 – buckwheat and eggs.
• Meal 3 – rice with vegetables.
• Meal 4 – baked chicken with vegetable salad.

Wednesday

• Meal 1 – oatmeal.
• Meal 2 – buckwheat with baked fish.
• Meal 3 – scrambled eggs with vegetables or seafood.
• Meal 4 – boiled beef, cucumbers, greens.

Thursday

• Meal 1 – unpolished rice, eggs.
• Meal 2 – fish with vegetables.
• Meal 3 – unpolished rice with vegetables.
• Meal 4 – chicken fillet with vegetables.

Friday

• Meal 1 – omelet with herbs.
• Meal 2 – fish soup.
• Meal 3 – buckwheat with meat cutlets.
• Meal 4 – boiled chicken fillet with vegetables.

Saturday

• Meal 1 – oatmeal or millet with eggs.
• Meal 2 – cabbage rolls with pepper, rice and minced chicken.
• Meal 3 – steamed fish with vegetables.
• Meal 4 – squid salad, greens, vegetables.

Sunday

• 1st meal – buckwheat, chicken fillet.
• Meal 2 – rice with meat
• Meal 3 – beef, salad.
• Meal 4 – boiled eggs, 1 cucumber.

3 week

This week, cereals with a high glycemic index are excluded, and proteins predominate in the diet.

Monday

• Meal 1 – brown rice, 2 eggs.

Tuesday

• Meal 3 – fish with vegetables.

Wednesday

• Meal 1 – rice, eggs.

Thursday

• Meal 2 – buckwheat with vegetables.

Friday

• Meal 2 – buckwheat with meat.
• Meal 4 – pollock with cucumber.

Saturday

Sunday

• 1st meal – buckwheat with meat.
• Meal 2 – tuna with vegetables.
• Meal 3 – rice with chicken.

4 week

The fourth week on the list of products repeats the third; dishes, like products, can be changed by day and adjusted to your own preferences.

Monday

• Meal 1 – brown rice, 2 eggs.
• Meal 2 – rice, boiled beef.
• Meal 3 – chicken fillet with vegetables.
• Meal 4 - boiled squid, cucumbers, greens.

Tuesday

• Meal 1 – omelette with seafood.
• Meal 2 – buckwheat with steamed fish cutlets.
• Meal 3 – fish with vegetables.
• Meal 4 – chicken or egg whites, cucumbers.

Wednesday

• Meal 1 – rice, eggs.
• Meal 2 – rice, baked turkey.
• Meal 3 – seafood salad.
• Meal 4 – baked turkey, cucumbers, greens.

Thursday

• Meal 1 – rice with seafood.
• Meal 2 – buckwheat with vegetables.
• Meal 3 – hake with steamed vegetables.
• Meal 4 – boiled veal or chicken, vegetables.

Friday

• Meal 1 – fish chops with rice.
• Meal 2 – buckwheat with meat.
• Meal 3 – salad with egg, tuna and Chinese cabbage.
• Meal 4 – pollock with cucumber.

Saturday

• Meal 1 – omelette with rice and seafood.
• Meal 2 – cabbage, cucumber and chicken salad.
• Meal 3 – buckwheat with baked chicken or turkey.
• Meal 4 – baked meat with fresh vegetables.

Sunday

• 1st meal – buckwheat with meat.
• Meal 2 – tuna with vegetables.
• Meal 3 – rice with chicken.
• Meal 4 – eggs, cucumber, Chinese cabbage.

If you want and need to continue drying, you can repeat the diet of the fourth week, swapping foods in places until the menu is not so varied, and the foods are repeated for several days in a row. At the end of drying, gradually return to the diet of the second, then the first week. This way, both the entry and exit of the diet will be safe. To maintain results, it is better to eat approximately according to the principle of the first week.

Exit from drying

This is also an important stage. Drying is a diet. Take your time to introduce familiar foods and ingredients into your diet. Increase the amount of carbohydrates gradually. In the first week after drying, gradually increase your carbohydrate intake to thirty percent of the total amount of food consumed. During this period, it is important to add a small amount of low-sugar fruits to your diet. Gradually increase the variety of meat and fish products, as well as their fat content.

After drying is complete, you should add low-fat dairy products and increase your intake of complex carbohydrates to forty percent. To maintain good physical shape for a long time and appearance Do not consume simple sugars, such as confectionery and flour products.

A set of exercises for drying the body for girls at home

To train dry at home, you need to perform a cycle of exercises. As an example, let's take a complex that must be repeated four times.

• Exercises should be completed as quickly as possible a short time, that is, reducing the intervals between exercises to a minimum.
• There should be three or four of these a week.
• Each exercise is performed for twenty to twenty-five repetitions.
• Between cycles you can rest for no more than three minutes.
• The athlete must first warm up his muscles and joints.

So, here is a list of exercises for one cycle:

1. Jumping.

• 
  
• 
  

  2. Jumping

• 
  

  3. Plie squats

• 
  

  4. Squats on one leg alternately

• 
  

  5. Push-ups

• 
  

  6. Boat exercise

• 
  

  7. Reverse push-ups

• 
  

  8. Fold

• 
  

  9. Lying leg raises

• 
  

  10. Oblique crunches

Body drying program for girls in the gym

Perform 3-4 sets of each for 20-25 repetitions.

Day 1

First triset:

1. Jumping to higher ground.

• 
  

  1. Squats

• 
  
• 
  

Second superset:

Third superset:

Fourth superset:

1. Lying leg raises or.

Day 2

First triset:

1. Pulling the leg back in the simulator.
2. Aerial lunges.

Second superset:

1. Push ups.
2. Reverse push-ups from a bench.

All athletes who have reached a certain level, who have scored a good muscle mass during the mass-gaining period, sooner or later they must switch to a type of training that allows you to burn excess fat, i.e. “dry” your body. Of course, this applies only to those athletes who have such a goal; you must agree that such a thought would never enter the head of a powerlifter. This method and training program for drying the body, outlined in this article, can be used by bodybuilders who are not involved in competitive bodybuilding, although some of the material will be useful for experienced, competitive athletes.

So what should you do to show off your muscular and sculpted body after good set masses? All that is required of you is to create the right training program and, most importantly, follow a muscle-drying diet. But now we’ll talk about training. Despite the fact that there are only two tasks, you will need to work hard, both literally and figuratively. Since during drying the amount of carbohydrates is somewhat reduced (sometimes they are even excluded from the diet altogether, but this principle of nutrition is used mainly by experienced bodybuilders), and therefore there will not be enough energy, and it will be very difficult to train. It is at this moment that you need to be able to overcome yourself and force yourself to plow in the gym, otherwise the fat from your “greasy” parts will never leave.

Here are a few rules that will help you when creating a training program for drying your body:

Features of the training program for drying the body

As we have already said, in your training program for drying muscles you should use the pump style, i.e. High reps (15-20) to speed up your metabolism. It is necessary to significantly reduce working weights in almost all exercises. Most likely, this process will occur without your knowledge, because... There will be a lack of calories in the body, a lack of energy, and you simply won’t have enough strength for heavy approaches with huge weights. It is necessary to use mainly only those that involve several muscle groups and expend more energy.

Training program for drying the body (4-day split)

Day 1 (chest, biceps):

• Bench press 4x15;
• Dumbbell bench press incline bench 4x15;
• Reduction of arms in a 4x15 crossover;
• Standing dumbbell biceps curl 4x15;
• Press.

Day 2 (back, triceps):

• Traction upper block to the chest 4x15;
• Bent-over dumbbell row 4x15;
• Lower block pull to the belt 4x15;
• French press 4x15;
• Arm extensions from the upper block 3x15.

Day 3 (shoulders):

• Seated barbell press 4x15;
• Barbell row to the chin 4x15;
• Raises of arms to the sides 3x15;
• Raise your arms to the sides while lying on an inclined bench with your stomach 4x15;
• Shrugs with a 4x15 barbell.

Day 4 (legs):

• Front squats 4x15;
• Leg press 4x15;
• Lunges with dumbbells 4x15;
• Seated calf raise 4x15.

​

Proper drying of the body for men involves an integrated approach to changing nutrition and training. This is the only sure way to reduce the percentage of subcutaneous fat, maintain muscle volume and ensure the drawing of contours.

How to dry properly for muscle relief for men at home

Before switching to the drying mode, the ratio of fat and muscle is calculated for individual parameters. Depending on age, the indicators will be different. If for a 30-year-old man the norm is 16-20%, for those under 50 the numbers will be lower - 12-18%. If 25% is exceeded in the first case and 28% in the second:

• proceeds to drying the body, creating a menu for the month by day;
• reduce the weight of shells by 1/3;
• increase the number of repetitions and sessions;
• minimally reduce the rest time between sets;
• included in drying at home and gym.

Nutrition program for relief for men

When compiling training program and diets are based on the fact that body drying lasts 1.5 months, and calorie intake is calculated by week. The diet involves limited consumption of fats and carbohydrates.

BJU in men when drying is calculated according to the formula: body weight x 13.7 + height x 5 and minus years. With systematic sports loads, the final figure is multiplied by 1.6, when working in the gym 4-8 times a month - by 1.4.

To properly dry out for relief, athletes also adhere to certain dietary rules:

1. Don't skip breakfast. Not eating in the morning slows down your metabolism.
2. They eat every 3 hours. A fractional menu for drying the body every day increases metabolism. Moreover, frequent meals prevent hunger pangs.
3. Completely exclude fast carbohydrates from the diet, limit the intake of slow carbohydrates to 200 - 70 g per day.
4. 2/3 of the diet is eaten before 15 hours. In the first half of the day, digestion is more active and food is quickly absorbed.
5. Have dinner 4 hours before bedtime.

An example of a menu for drying the body for men for every day

The program is designed in such a way that the body receives the necessary nutrients, but when “sugar” reserves are consumed, it takes energy from their fat depots and promptly removes breakdown products.

Monday

Every morning start with 1-2 glasses of warm water with lemon.

1. For breakfast, eat 250 g of low-fat cottage cheese with berries or orange.
2. Have a snack with chicken breast with steamed buckwheat, wash down with unsalted tomato juice.
3. For lunch, prepare baked or boiled veal with 100 g of brown rice, vegetable salad with a spoon of vegetable oil.
4. For an afternoon snack they eat 3 eggs, a fermented milk product with bran.
5. For dinner - stew with meat and vegetables.
6. Drink before bed.

Menu for Tuesday

1. 3 eggs, 150 g of cottage cheese, unsweetened fruit.
2. Baked fish with brown rice, cabbage and carrot salad with flaxseed, sesame or olive oil.
3. Fish soup, boiled shrimp + baked broccoli and cauliflower with garlic-lemon sauce.
4. 50 g unsalted cheese, 60 g cashews.
5. Salmon steak in the oven + 100 g baked potatoes in skins.

Homemade menu for drying on Wednesday

1. Steamed omelette of 3 eggs, kefir with bran.
2. Rice with spinach + half an avocado.
3. Steamed beef cutlets or paella with mussels + salad.
4. Smoothie with green apple, parsley, spinach, sorrel, kefir, half an avocado + 6 walnuts.
5. Meat in foil + baked zucchini with eggplants.

Drying food for Thursday

1. Oatmeal with berries + yogurt with 2 tablespoons of bran.
2. White chicken meat + portion of rye flour pasta + lettuce + tomato + cucumber
3. Eggplants or zucchini stuffed with beef and rice, peppers in tomato sauce.
4. 6 proteins + 60 g almonds + 50 g cheese.
5. Homemade boiled veal + cabbage salad + kefir.

Menu for Friday

1. Steamed buckwheat + kefir with bran.
2. Avocado + 4 proteins.
3. Brown rice risotto with seafood.
4. Cottage cheese + 6 walnuts.
5. Baked shrimp in milk sauce + vegetables.
6. Sporpit.

Nutrition program for men on Saturday

1. Unsweetened cottage cheese casserole with berries and yogurt + 2 liters of bran.
2. Baked or boiled turkey with a portion of salad of radishes, Chinese cabbage, green onions.
3. Risotto with brown rice and mushrooms.
4. 6 egg whites + a handful of pumpkin seeds + a slice of cheese.
5. Seafood salad.
6. Protein.

Sunday

Protein day

1. 5 proteins + granular cottage cheese with bran.
2. Mussels in lemon sauce.
3. Eggplant stuffed with meat or mussels.
4. Squids stuffed with mushrooms and eggs without creamy sauce.
5. Salmon steak or hake in the oven (slow cooker) with lemon juice.

It is possible to dry a man’s body for a month only if reductions portion sizes up to 200 g and compliance with daily caloric intake. Permissible amount of slowly digestible carbohydrates per day in the first week— 2g/1kg body weight. So, with a weight of 80 kg, only 160 g are prescribed, with 85 kg - 170 g.

Diet for a month

Menu On the second the seven-day period has more restrictions. Allowed carbohydrate intake – 1 g / 1 kg weight. Products with a glycemic index above 40 are allowed only before lunch. Portions of porridges and side dishes from cereals are equal to 6 tbsp. l. From the menu clean up cheeses, starchy and sweet root vegetables - potatoes, carrots, beets, radishes.

How to dry properly for guys at 3 and 4 weeks

Carbohydrate intake is reduced up to 0.7 g/1 kg weight. 80% of the menu consists of proteins. The calorie content of the diet does not exceed 1500 kcal. However, there cannot be universal advice for fitness enthusiasts and professional athletes. One needs to make the body lean, the other needs to get into the other weight category or achieve muscle separation. Therefore, everyone adapts the proposed diet option for themselves, based on goals, metabolic characteristics, and load level.

What to do if your health deteriorates

Powerlessness, apathy, the taste of acetone in the mouth are signs of ketone poisoning. To neutralize discomfort daily carbohydrate intake bring to 200-300 g and increase the consumption of clean water. If you don't drink about 3 liters of fluid a day, your body will suffer from dehydration. So that it does not linger in the tissues, from the diet clean up salt. After stabilization, the state returns to sports diet.

Useful video about cutting nutrition for men