- Nutrition To Dry -

Nutrition To Dry

  

 Unlike mass gain, dry drying is based on a simple principle, spending more calories than you consume (Low-calorie diet). Your body will draw from the reserves and burn fat. Personally I do one dryer per year, from April to June before the summer. The dryer will allow you to be more drawn and bring out all the muscles you built when you gained mass. Dryness is not easy, you will need determination. The main thing will be based on your training sessions, which should be intensive to eliminate as much fat as possible and also in your diet, where you will have to gradually reduce your carbohydrate intake and increase your protein intake.

Nutrition:

The food will be practically the same as during a mass gain, the only difference lies in the variation of the quantities of protein and carbohydrates in your diet.

Carbohydrates:

Carbohydrates are the major elements that will provide energy to your body, so you will need to vary the amounts for your body to draw from the reserves. You will have to reduce your carbohydrate intake gradually, the mistake not to make and reduce carbohydrates too intensively at once because you will lose weight quickly yes but it will be muscle and not fat. Set yourself the objective of losing a maximum of 1kg per week.

Proteins:

I advise you to slightly increase your protein intake in relation to your weight gain, from 2g/kg to 2.5g/kg body weight. You will have to compensate for your decrease in carbohydrates by slightly increasing your protein intake so as not to lose muscle.

Lipids:

Concerning lipids, you should not remove them from your diet as some people do. Lipids are essential for the construction of your muscles, especially thanks to omega 3. Maintained the same daily doses as in mass growth. It is really on carbohydrates that the drying will be played out.

Vegetables:

Vegetables will be essential during your dry period because they are low in calories and you will be able to eat unlimited quantities of them during your meals to whet your appetite.

To your diet you can also add fat burners such as tea or other. You can also add Whey protein adapted to dry conditions, i. e. a protein low in carbohydrates and fats and high in protein, it can help you not to lose muscle. Here is a brand that I use in dry weather and which is one of the best in my opinion (from France): 

Advice for your training in dry periods: 

•  Cardio exercises are beneficial to help you burn more calories. You can insert some in your training sessions.
• How to draw your abs? There is no point in working on them every day, work your abs 3 times a week at the end of the sessions with 2-3 exercises.
• Don't neglect any muscles, you can even do one session a week in full body you will burn more calories. Don't forget to do the legs because it is the muscle that allows you to spend the most calories and will stimulate your metabolism.
• Do long series (10-15 repetitions) with fewer loads to force your body to draw from the reserves.

 Thank you for reading my article, I hope my advice will help you if you want to dry or lose weight! 

 "Failure is not an option. Everyone must succeed. "

Florian