How to take protein while cutting: girls and men ~ Yetsbody.ru

Body cutting is a popular program in sports that is aimed at burning fat, making the torso sculpted while maintaining muscles. Drying includes diet and regular exercise. Cutting nutrition for men involves a minimum amount of carbohydrates in the diet. They are not completely excluded, but they are seriously limited. Therefore, drying is a very responsible process, and it is important to follow all its rules so as not to harm yourself. You can start it only if a person plays sports and already has a sufficient number of worked muscles. Let's take a closer look at what nutrition should be like when drying the body for men.

Cutting nutrition for men: general principles

Although nutrition during cutting for men should be developed individually, there are general principles that should always be followed. First, let's talk about calories. Even if you are not overweight, it should be 400-500 kcal less than energy consumption per day. Calorie intake should be reduced gradually - by 10-15% every week. The main thing is that you expend more energy than you receive.

You need to lose weight gradually - too much weight loss can harm your health and provoke the opposite effect, only slowing down your metabolism.

The basic principles on which the body drying diet for men will be based will be as follows:

Reducing the caloric content of the diet occurs by limiting fast carbohydrates and animal fats.
Fats cannot be completely excluded from the diet. Their mass fraction in the diet should be 10-20%. Fatty acids are needed for the body to function normally.
The amount of carbohydrates should be gradually reduced, but also cannot be completely eliminated. They are necessary so that the body can cope with the loads placed on it. When drying, the diet will contain only complex carbohydrates, which are found in cereals, durum pasta, fruits, vegetables and herbs.
Proteins will be the basis of the diet when drying. They are the main components for building muscles. If there is a shortage of them, muscle mass can go away along with fat.
A cutting nutrition program for men will not be effective without regular training. It is important to exercise at least 3-4 times a week, combining cardio training with strength training.
The bulk of carbohydrates should be consumed in the first half of the day.
You need to eat fractionally - in small portions 5-6 times a day. This helps prevent hunger and speed up your metabolism.
Don't eat a couple of hours before and an hour and a half after training. In this case, the body will burn fat, and not calories received from food. The only exception is special sports nutrition.

The volume of liquid consumed during drying plays a huge role. Lack of water causes metabolism to slow down. You need to drink it in quantities of at least 2-2.5 liters. We are talking about clean drinking water. You can drink it before, after and during training. Avoid thirst, as this is the first sign of dehydration.

Body drying program for men at home

You can emphasize the relief of muscles at home, since this does not require special conditions. Drying the body for men involves eating and training in a strictly defined order, but a gym is not required for this. The diet described above is suitable for burning subcutaneous fat, but you will have to train more intensely.

For home drying use:

dumbbells;
parallel bars and horizontal bar;
jump rope;
bench.

By training at home we mean physical activity without going to the gym. In most courtyards there are sports grounds where you can train. To achieve the desired effect, it is necessary to perform intense exercises with a large number of repetitions and minimal intervals between sets. This method is called circuit training. The more tired the muscles are, the better.

Leg workout

Athletes pay insufficient attention to their legs, and then lose the proportionality of their body. Large arms and shoulders look strange against the backdrop of undeveloped legs. Therefore, you should work on the lower body.

Physical activity is meant by training at home

The best leg exercises at home:

lunges with dumbbells – 4 circles of 14-16 repetitions;
simple squats with weights or on one leg – 4 sets of 16-20 times;
raises on toes – 4 times, 14-16 repetitions;
jumping rope – 5 sets of 2 minutes.

Try to reduce the rest interval to one minute or less. To achieve the best effect, use body drying sports nutrition for men. The result will not keep you waiting long.

Workout for back, chest, arms, abs

It’s easy to work out complex muscle groups at home. The following training option is suitable for this:

medium grip pull-ups;
dips;
crunches on a bench;
reverse grip pull-ups;
pushups;
hanging leg raises.

The duration of the workout is 45 minutes, the intervals between approaches are up to 30 seconds. The number of repetitions is set individually. More resilient and stronger people can perform 15-20 pull-ups, 30 push-ups and parallel bars. For the abs, you should do at least 25-30 repetitions. Circuit training involves performing exercises until the allotted time has expired.

Drying stages for men

To ensure that the body experiences less stress, the nutrition program for drying the body for men is divided into stages, during which the amount of carbohydrates first decreases and then gradually increases. Drying involves three parts:

For a month (although the length of this period may vary), the diet consists of 50% protein, 30% carbohydrates and 20% fat.
Then a week - 80% proteins, 10% fats and 10% carbohydrates.
The third stage is the gradual return of carbohydrates to the diet and a return to normal nutrition.

It is important not to skip a single drying step, since nutritional failures can disrupt the entire process, harm your health and negate the effectiveness of the program.

What are the benefits of protein shakes when cutting?

In addition to rapid digestibility, a protein shake for drying the body has a number of other advantages:

the drink helps reduce subcutaneous fat deposits;
metabolic processes in the body accelerate;
immunity is strengthened;
muscle mass increases and relief appears.

At the same time, a person does not feel hungry. The main thing is that before consumption it is necessary to correctly calculate the amount of protein consumed.

It is important to know that a protein shake for cutting should not be consumed by people with kidney disease, as the protein can negatively affect their function.

In addition, for a beginner, protein can be a serious stress for the body, as a result of which, instead of drying out, a person begins to gain weight. Women are especially susceptible to this. Girls should take a protein shake for drying the body with extreme caution, carefully following the dosage recommendations.

Cutting nutrition for men: allowed and prohibited foods

Proper nutrition for drying the body for men includes a variety of dishes prepared based on the following products:

lean lamb, beef, rabbit;
turkey and skinless chicken;
eggs;
sea and river fish, seafood;
fermented milk products with a low fat content;
porridge: brown and unpolished rice, buckwheat, pearl barley, millet and so on;
fruits, vegetables, berries - taking into account the sugar content. You don’t have to limit green vegetables and herbs, green apples, grapefruits;
almost all types of legumes;
pasta and bread made from durum wheat;
dried fruits and nuts in small quantities;
vegetable oils;
olives;
mushrooms – allowed once a week.

There are a number of products that are prohibited . These are any sweets, white bread, pastries, fast food, chips, crackers and other snacks, pickles, smoked meats, sausages, sausages and everything else that contains simple carbohydrates, animal fats and does not fit well into the canons of proper nutrition.

Expert reviews[edit | edit code]

The product is presented as a new extreme version of Thermo Burner, which has not found recognition in the market. The composition of Thermo Burner Extreme has changed noticeably, but by and large it has not become any better. Just like in the previous version, the main ingredient is methylxanthines. Mate, guarana and green tea extract all work primarily through the presence of caffeine and are present in all major thermogenics. In addition, the supplement contains a low-concentration synephrine extract and a small amount of forskolin. Dandelion and black pepper, presumably, were added “for beauty.”

Conclusion

: despite the fact that the composition has improved somewhat, the product is far from perfect and we consider its purchase inappropriate. It has fairly low ratings and many negative reviews for low efficiency.

Cutting sports supplements for men

In order to achieve obvious results, you also need to include in your diet all kinds of cutting sports nutrition for men. It is represented by a variety of drugs, so let’s try to figure out which drugs are needed when drying.

Fat burners. Drugs that help speed up the fat burning process. Of course, not on their own, but only in combination with diet and physical activity. These drugs speed up metabolism and the breakdown of fat cells. They can also reduce appetite, and some of them reduce the absorption of fats in the digestive tract.
L-carnitine. Cutting sports nutrition for men, which accelerates the process of fat breakdown during training. To improve its effect, it is recommended to combine cardio and strength training. It is important to strictly adhere to the correct dosage of the drug. It is taken on an empty stomach in the morning, 30 minutes before training and between meals in the afternoon.
Amino acids. A complex of essential amino acids helps protect muscles from destruction and promotes muscle tissue recovery after exercise, enhancing the effect of using fat burners.
Proteins. Sports nutrition for drying the body for men must necessarily include protein, which helps replenish protein reserves. You can use regular whey or multi-component. During three workouts, it is recommended to consume protein shakes an hour before and an hour after exercise.
Vitamin complexes. They are very important, because when drying, the body is deprived of a number of essential substances.
Cortisol blockers. These medications are optional but recommended. They block the substance cortisol, which contributes to the accumulation of fatty tissue in the body.

Supplements

If desired, you can include in your diet:

Pre-workout complexes;
Testosterone boosters;
Creatine;
Melatonin.

Pre-workout supplements

Used to increase the body's endurance and improve training efficiency. They make exercise productive and promote accelerated recovery of muscle fibers. The composition usually contains a stimulant, often caffeine. Thanks to this, training during the drying period is no less effective than during normal times.

Stimulants allow you to use the body's reserve reserves, primarily the fat layer. Which is a huge plus when losing weight.

Drink half an hour before training. It is important to read the instructions before use, as the mechanism of action may vary.

Testosterone boosters

Used to increase the production of your own testosterone. Testosterone promotes muscle growth and fat burning.

You should not expect that muscle fibers will increase during drying, this is impossible, but fat will be burned many times faster.

This will protect against weight loss. Testosterone boosters mainly contain natural components of plant origin, so they have no side effects.

Use in courses of 4-5 weeks, 1-4 capsules per day.

Creatine

You can take it during the period of drying and gaining muscles, however, this must be done correctly.

Creatine is taken “in bulk”, but recent studies have shown good results during cutting. Studies have found that creatine, in addition to its functions, accelerates fat burning. Maintains strength reserves and increases endurance.

You need to drink creatine half an hour before training.

Melatonin

Melatonin is not a sports supplement, but it may be helpful for muscle tissue recovery after exercise. With disturbed sleep patterns or time zone changes.

Melatonin is a natural hormone that is produced in the human body and promotes sleep. Healthy sleep, as athletes know, is half the success when gaining weight and burning subcutaneous fat.

Unlike sleeping pills, melatonin has no side effects and is not addictive. The only thing you need to remember is that while taking melatonin you should not drive a vehicle or be in supposedly dangerous places (crossing the road, etc.).

Melatonin is recommended half an hour before bedtime.

Approximate diet and drying menu for men

A body drying nutrition program for men is compiled individually, taking into account the percentage of excess fat, level of physical activity and muscle condition. The drying time may also vary. Usually it is 6-10 weeks. Let's look at the features of building a diet for ten weeks of drying:

Week 1. We consume no more than 2 grams of carbohydrates per kilogram of weight. Allowed are porridges, meat that can be boiled, steamed or grilled, protein omelettes, fish, fruits and vegetables, fermented milk products and low-fat milk. You can include beans and lentils in your diet. Season salads with vegetable oil (preferably olive or flaxseed).
Week 2. Now the cutting diet for men involves reducing the amount of carbohydrates by half - 1 g per kilogram of weight. We reduce the amount of cereals, legumes, fruits and vegetables in the diet. On the contrary, there are more proteins.
Week 3. Provides an even greater reduction in carbohydrates. Cheese and fruit are prohibited. Pay attention to your condition - if you feel negative symptoms, increase the amount of carbohydrates.
Week 4. Very difficult. There are even fewer carbohydrates. We exclude root vegetables and limit porridge to 6-7 spoons in the first half of the day. Fat should be no more than 10%. We eat more proteins and sports nutrition.
Week 5. You are allowed to consume no more than 55 grams per day. Porridge is excluded from the diet, leaving only vegetables, herbs and fermented milk products.
Week 6. Here, body drying nutrition for men excludes milk from the diet too.
Weeks 7-10. From the seventh week we begin to come out of drying. The diet gradually becomes wider, the amount of carbohydrates increases. The fourth, third, second and first weeks are repeated in reverse order until we return to proper nutrition.

At the initial stage, drying for men, in which the diet is not yet so strict, can be based on the following dishes:

fish with cabbage salad, green vegetables and herbs;
egg white omelette, citrus fruits;
chicken with zucchini or zucchini, lemon and herbs;
fruit salad of citrus fruits, kiwi, grapes, nuts and pumpkin seeds;
salad with seafood, herbs and olive oil;
chicken or turkey fillet, potatoes, tomato and cabbage salad;
low-fat cottage cheese and fruits.

From the second week, body drying nutrition for men becomes more complex, the amount of carbohydrates decreases. During this period, you can pay attention to the following dishes:

lean fish, rice, cabbage and pepper salad;
lean beef or veal, boiled whites or white omelette, coleslaw;
skinless poultry, rice, vegetable salad with herbs;
fish, durum wheat pasta, tomato with herbs.

Drying has a number of contraindications. So, you cannot resort to it for diabetes, diseases of the gastrointestinal tract, heart, kidneys, liver. It is important to consult with a specialist in advance so as not to cause serious harm to your body.

Now you know how to eat dry for men. Don’t forget how important training is in this program - only in combination these two components will give results. If you decide to stick to drying and are convinced that there are no contraindications, follow all its rules and monitor how you feel.

What features should you pay attention to when taking gainers?

When choosing a supplement, you should carefully study the range and give preference to high-quality and proven products from well-known manufacturers, which contain a small percentage of sugar. You should not consume sports products in quantities significantly exceeding the required daily dose for your weight category - this can affect the growth of fatty tissue instead of muscle. To obtain the highest results from heavy strength loads, the diet of an athlete should include not only supplements containing protein and carbohydrates, but also healthy and wholesome natural products (meat products), which contain the protein a person needs.

It is important that the true mass Gainer intake should also be followed on ordinary days when you do not have classes. At such times, experts recommend consuming the mixture in small quantities, distributed between main meals. This diet is perfect for athletes who set themselves the goal of increasing body weight. For athletes and bodybuilders who do not have problems with low weight, a single dose of Optimum nutrition gainer is acceptable 30 minutes after lunch on days when there are no training plans.

Which food to choose?

Let's consider what nutrition is best to use for cutting, and how it affects the body of a training athlete.

Sports nutrition	Necessity	Effect on the body		Impact on the result	Health Hazard
Multivitamins	Extremely high.	During the drying process, the body actively spends vitamins, which are dissolved to maintain basic functions that work in stressful situations. Replenishing vitamins from natural food due to the nature of the diet is almost impossible.		Does not affect the drying result.	The possibility of getting hypervitaminosis in the absence of a normal amount of fluid in the body.
Whey Protein	Extremely high.	To maintain proper drying, it is important to maintain a constant anabolic background during catabolic processes. Protein allows you to destroy fat cells practically without affecting the protein tissue.		Allows you to preserve muscle mass.	With a lack of water, it puts a lot of stress on the genitourinary system. Otherwise it is safe.
Glutamine	You can do without it.	Amino acids that affect the speed and quality of recovery. Needed to maintain strength indicators with less loss when exiting drying.		Allows you to feel better between workouts.	Does not pose any danger to the body.
Creatine	Only in case of health problems.	Creatine interferes with drying as it causes severe water retention. However, in the initial stages of fat loss, it is taken to increase the intensity of the workout.		Allows you to increase the pumping effect and intensity of training.	Convulsions may occur. Swimming is not recommended during the loading phase.
Conjugated Linoleic Acid or CLA	Not necessary.	An amino acid that affects the adaptive properties of our body.		Feeling better between workouts.	No.
BCAA - branched chain amino acids	For professionals – extremely high, for beginners – no need.	It is an ideal source of all necessary amino acids, allows you to completely stop catabolic processes in muscle tissue, and practically does not affect the digestive system.		Maximum preservation of muscle mass, in the absence of an insulin response.	Relaxation of the gastric system. Easy fermentation in the absence of other protein sources.
Green tea extract	No.	A controversial source of caffeine that speeds up metabolism.		No.	The caffeine in green tea can damage your heart. May cause headaches.
Fish fat	Recommended for maintenance.	Allows you to maintain normal levels of cholesterol and testosterone, which will allow you to preserve more muscle in the final stages of drying.	Maintaining normal hormonal levels. Omega 3 fatty acids contained in fish oil allow for more effective binding of polyunsaturated fatty acids, which leads to accelerated elimination of free radicals.		No.
Nitric oxide donors	Not recommended in the last stages of drying.	A powerful adaptogen that allows you to recover faster between workouts. Retains water.		Allows you to train more often and feel better.	Nitrogen poisoning is possible, and there are side effects associated with increased libido during use.
Joint Strengthening Supplements	Extremely high.	During the drying process, with the loss of water, stagnation of minerals occurs and rubbing of the joints occurs. Additives can reduce the risk of injury.		No.	Depending on the composition of the drug. It is better to consult a doctor before taking this dietary supplement.
Mineral complexes	Extremely high at the exit from drying stage.	Similar to joint strengthening supplements. Not recommended in the early stages, as salts and minerals retain fluid in the body.		No.	May cause more severe dehydration without fluid support. Not recommended for people with sand in their kidneys.

As can be seen from the table, unlike weight loss, drying requires two main categories of drugs and dietary supplements:

Preparations for preserving muscle mass.
Preparations for improved fat burning.

Of course, you can use various thermogenics and other drugs that have pronounced properties that allow you to burn fat. But:

In most cases they are prohibited by doping control. This is very important for those who are going to perform with a new, dried uniform.
Cause great harm to the body. The same diuretics can lead to excessive thickening of the blood, and, as a result, death due to the formation of a blood clot.
They do not bring significant results without sports nutrition and adherence to the principles of calorie deficit.

Multivitamins

Multivitamin complexes are one of the most important elements when choosing sports nutrition. At the same time, many underestimate them, since the vitamins themselves have virtually no effect on the effect and speed of weight loss during drying. On the contrary, an increase in certain vitamins can slow down catabolic processes, which will slow down the results from drying.

Multivitamin complexes should be selected specifically for drying. Because it is the drying complexes that are specially developed and balanced to suit the needs of men and women during intensive weight loss.

Pharmacy complexes, of course, are also suitable, but balancing the drugs within the complex usually will not allow you to achieve the best result. When taking pharmaceutical vitamin complexes during intensive drying, hypervitaminosis occurs. In an effort to cover the cost of one vitamin, you receive an overdose of vitamins A and C, which are practically not washed out of the body.

Whey Protein

It is with the purchase of whey protein that the selection of sports nutrition for drying the body begins. Sometimes whey protein is replaced with complex protein, or any other source of fast protein. What is it used for? First of all, to quickly relieve protein deficiency, which leads to catabolic destruction. In addition, protein shakes have an advantage over a full meal in that they practically do not burden the digestive system. The result is less insulin and glucagon release. Fat tissue continues to disintegrate, but muscle does not.

Glutamine

Glutamine is one of the most powerful adaptogens that allows for better recovery between workouts. During cutting, the body does not experience a strong need for glutamine, so if you loaded up just before cutting, you can avoid consuming it. In the case of drying, it allows you to maintain the energy balance in the body and delay the slowdown of metabolism, which is especially important if you lose more than 15 kilograms during drying.

Creatine

There is a lot of controversy surrounding taking creatine. Many opponents of its use note strong water retention in the body, which, firstly, does not allow assessing the results and direction of drying, and, secondly, slows down the drying itself.

It is better to use creatine, just change the dosage regimen, and keep in mind that creatine and the liquid along with it are eliminated for at least 3 weeks. Therefore, if you are planning a 2-month course of drying the body, then creatine will be a good safety net for you, while for a short drying or at its final stages, it is better to refrain from it.

BCAA - branched chain amino acids

BCAA is an ideal source of building protein that helps maintain muscles. Unlike whey and other sources, BCAAs do not interact in any way with insulin and the digestive system. In fact, this is a cheat code for muscles, since less than 6 minutes pass between the consumption of BCAA and the start of an anabolic surge.

Green tea extract

A rather controversial drying ingredient, which is highly not recommended for professional athletes due to side effects. If you consume a small amount of green tea, it will not affect the drying process or your health in any way. And, if you take a concentrated extract, then you receive a shock dose of caffeine, which has an extremely negative effect on your well-being and the state of the cardiovascular system.

Fish fat

During the process of losing weight and drying, adipose tissue breaks down unevenly. Usually, full-fledged fat molecules are used, which, when broken down, leave behind a trace in the form of polyunsaturated omega 6 acids and free radicals. Omega 3 plays an important role, since when it enters the body, it allows molecules to bind together, which will facilitate the removal of fatty tissue.

At the same time, omega 3s are stabilizers of the cholesterol reaction, reducing the amount of bad cholesterol and increasing the amount of good cholesterol. This, in turn, affects the synthesis of anabolic hormones, incl. testosterone.

Nitric oxide donors

The use of nitrogen donors is even more controversial than creatine. On the one hand, they in no way affect the drying process itself, and with dried ligaments and joints they can only cause harm. On the other hand, they increase pumping, which makes fat burning more effective in a local sense. And, of course, they reduce the body's recovery time between workouts. We recommend using nitrogen donors only for experienced athletes under the supervision of a doctor.

Joint Strengthening Supplements

During the drying process, many elements are washed out of the body. At the same time, some of them compensate for protein, but as for the ligaments, they break down and become more brittle. The same thing happens with joints that lose interarticular fluid. Therefore, supplements to strengthen joints are a must for anyone who decides to get dry.

Products that men are allowed to eat when drying

It is necessary to create a menu for drying in such a way that the diet is varied. If this condition is not met, the diet will be violated and the goal will not be achieved. Until 12 noon, it is allowed to consume low-fat dairy products, slow carbohydrates and fruits, but in small quantities. The middle of the day is the time when it is allowed to eat lean meats and fish with vegetables that contain little starch. These include cabbage and cucumbers.

For men’s body drying to be successful, all of the above requirements must be met. It is necessary to take care of your health and nutrition, however, in modern life there is often not enough time for this. After all, it is necessary to calculate proteins, fats, carbohydrates and calories, buy the necessary products in the store, study them and cook them correctly. To do this, there is a balanced nutrition menu, which consists of five varied and healthy meals per day. The “Homemade” diet from General Food is perfect for men who decided to dry out their bodies and wanted to change the menu to the correct one.

The daily calorie content of this menu is from 1300 to 1500 calories per day. Food is delivered in Moscow, to any part of the city that will be specified by the customer, and the managers of our company are always happy to help and advise on any questions of interest. Proper nutrition is the key to health. And you can start improving your health today!

The General Food company offers you a weekly diet for weight loss for men Yaroslav Brin.