What is dry, what to do, do not make an example of and diet program to dry.
What is it?
Dry it is more commonly called a diet.
In bodybuilding, there are diet dry by the degree of dry, that is to say, the fat loss is desired to achieve.
So this is a time when we try to get rid of the excess fat that has been stored for an unfortunately making weight (even if it is somewhat inevitable).
We then eat less than their needs for a month, often before the summer to be good for the beach.
What not to do?
Wanting to lose weight quickly is probably the most common error. The more you go, want to go faster, an important part of muscle at the same time leave the fat.
It's like taking mass, you can not go too fast without risking going in the wrong direction.
The purpose of a dryer is to lose fat and not muscle, so take your time, plan more time than you think you need because it still has more fat than you might think.
In addition, wanting to go faster, you'll be tempted to eat too little, far below what your needs will, at first, perhaps accelerate your weight loss, but also stop dead because your metabolism will slow response to the sharp drop in calories.
To make an analogy with the drive, it never changes radically from the program. Any changes in your diet should be gradual.
In addition, by reducing overnight your calorie intake, there is likely you do not were standing in the long term, because again, it is not going on a diet and eat again "normally "then, as we saw in the article mass gain.
What to do?
It is therefore gradually reduce its Kcalories starting eg 300 Kcal which may seem little but again, remember that the goal is to find dry and muscular especially at the end of the regime. If you have more muscle, why be dry?
To begin this fat loss, then you should start by reducing carbohydrates. They are not essential nutrients, that is to say, they are not essential to life as we can make from proteins and lipids.
300 Kcalories less therefore represent 75 g of carbs and less to withdraw mainly in the evening (if you're not exercising at night) or away from the drive.
Remember to keep your essential fatty acids like omega-3 as well as your various sources of proteins always minimum height of 1.6 g of protein per kg of body weight (animal sources).
As for mass gain, spread out your meals throughout the day as the feeling of hunger, rather discrete early plan comes soon enough.
An example of dry
This is an example of a dry suit according to your metabolism, your activities, your tastes ...
Foods are replaceable, the amounts are to be adapted to the rise or fall following the evolution of your physique. In general, it is rather down it will review your quantities.
It is also possible, when fat loss is difficult to introduce so-called bounce, that is to say to increase for one or two days the amounts of carbohydrates to boost metabolism.
Note that in terms of caloric intake of proteins and carbohydrates is concentrated around the drive. This is the most important moment of your day.
If you're not exercising, reduce by half the amount of rice in the evening.
Morning 8 am
- 80 g of oat flakes
- 400 g cream cheese 20%
- 3 capsules Adipokill
- 3 capsules of Joint & Cartilage
- 1 capsule of Mega Creatine
- 2 tablets NuPower
Snack: 10:30
- ISO 30 g Whey Zero diluted in water
- 20 g of almond
Lunch: 13 pm
- 150 g of chicken
- 60g pasta weighed before curing
- 200 g of ratatouille
- 1 tablespoon olive oil
- 1 capsule of Mega Creatine
- 2 tablets NuPower
Snack: 16h
- ISO 30 g Whey Zero diluted in water
- 20 g of almond
Before training - 30 min before (drinking gradually during these 30 minutes): 18h
- ISO 20 g Whey Zero diluted in water
- 30 g of Carbo-Nox
- 3 capsules Adipokill
for training
- 50g Vitargo
End of training - 10 minutes before the end (to drink gradually during these 10 minutes)
- ISO 40 g Whey Zero diluted in water
Evening: 20h - up to one hour after training
- 100 g cod
- 2 fried eggs
- Weighed 80 g rice before cooking
- 200 g of carrots
- 1 capsule of Mega Glucosamine
- 1 capsule of Mega Creatine
Before sleep: 11:30 p.m.
- 30 g of 100% Casein Complex diluted in water
- 3 capsules of Omega 3
Note: supplementation shown here is optimal but requires a certain budget. Priority, focus and ISO Whey Zero Adipokill.
conclusion
The dry is a particularly difficult period. We are often tired, we are more vulnerable to the drive, libido decreases ... Lots of reasons why it does not take too much coat for your mass gain.
It is therefore good to know what you want because a plan does not start to lightly, it is an important decision that will change your life for a few months and that of those around you.
Finally, if you follow all the rules above, there is no reason not to reach your goal.
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