If you are a bodybuilder or interested in muscle mass and maintaining it while losing weight, this stage is important for you because it depends on reducing calories and eating protein in sufficient quantities while reducing carbohydrates, and the necessity to practice weight lifting to maintain muscle mass and lose fat. Fat-free yogurt and whole grains.
What is the drying system?
Bodybuilders usually follow it for a period of 2-4 months before the competition. The duration of it varies for each person according to his need and goal, but it is not a long-term system. Bodybuilders usually go through the bulking phase by following a high-calorie and protein-rich diet with intense weight-lifting exercises to increase the person's size and increase his muscle mass. Nutritionists call this "creating a calorie surplus" and it usually results in a person gaining more fat and muscle. The drying phase comes after hypertrophy to get rid of the fat gained during hypertrophy while preserving the largest amount of muscle mass.
How is the drying system followed?
To achieve weight loss, a person needs to burn more calories than they consume. This is called "reducing calories" while limiting the amount of essential nutrients. Maintaining protein intake is important in the system because eating enough protein can aid in fat loss by raising your metabolism, reducing appetite, and preserving muscle mass.
Some nutritional recommendations that people can use on a cutting regimen:
Weekly weight loss of 0.5 to 1% of body weight.
Protein: 2.3-3.1 grams per kilogram of body weight, or 25-30%.
Fat: 15-30% of total calories.
Carbohydrates: 55-60% of total calories, or the remaining amount of calories after calculating protein and fat.
Meal timing:
- Protein intake should be spaced evenly at 3-4 hour intervals throughout the day and within 2 hours post-workout.
- Eat protein with carbohydrates before or after exercise, or both.
What are you eating?
The Sports Nutrition Guidelines recommend a comprehensive, balanced and varied diet to ensure that he or she is getting essential vitamins and minerals from food.
Foods that should be on a cutting diet include:
- Lean meat and poultry, oily fish and eggs
- Milk, yogurt and low-fat cheese
- Protein powders such as whey protein, hemp, rice and pea
- Beans and legumes
- Nuts and seeds
- Avocado, olive oil and olives
- Whole grains
- Various colored fruits and vegetables
- Leafy vegetables
- enough water
A cutting diet can help you lose fat while maintaining muscle mass if followed correctly by reducing calorie needs, properly portioning nutrients, and doing resistance training and lifting weights. Anyone can plan a cutting regimen based on their calorie needs and exercise. It is a short term diet only and is not used as a lifestyle regimen for a long time because it is essential to eat a varied and balanced diet to maintain overall health.
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