- 1 muscle building
- 2 dry diet
- 3 Diets to Reduce Body Fat
- 4 references
Muscle Building
Good nutrition and physical activity are two important factors in building muscle. Since a protein-rich diet is essential for building muscle, and fats and carbohydrates are important for fueling the body, consuming extra calories is also important for building muscle, Regular exercise is also required, and there are other factors that affect the rate and amount of muscle growth. Such as age and genetics. [1][2]
Drying diet
Bodybuilding pays more attention to the appearance of the body rather than physical strength, such as weightlifting. Bodybuilding is divided into a muscle-building phase and a fat-reducing phase. Each stage requires a special diet Among them, because the muscle-building phase lasts for several months, and it can last for several years, a high-calorie, protein-rich diet is required; in order to gain muscle, for the dry phase, its goal is to retain the muscle mass built in the previous phase, while reducing muscle mass as much as possible.
fat mass, which requires Following a specific diet and exercise for a period of 12-26 weeks, it is worth noting that when entering the dry phase, the amount of calories consumed must be reduced by up to 15%, and the person also needs to adjust the calories consumed each month according to body weight.
who lost it, advice The recommendations state that it is best not to lose more than 0.5-1% of your body weight per week. This is to ensure that you don't lose muscle mass. There are a few basic steps in this phase of the diet. Here is an explanation of these steps:[3]
- Distribution of macronutrients: The amount of these elements can be determined after determining the calories required by the body, and they are in equal proportions during the muscle enlargement and drying phases, it is recommended to get about 30-35% of calories from protein and 55-60% from carbohydrates during these phases compounds, and 15-20% fat.
- Focus on eating certain foods: Since eating some foods in moderation can help provide your muscles with the nutrients they need to increase their size and strength, and facilitate post-exercise recovery, the following are the most important foods to recommend during the dry phase:
- Meat, fish and poultry; such as steak, chicken breast, salmon and cod.
- Dairy products; such as yogurt, cottage cheese, milk, and low-fat cheeses.
- Grains; such as rice, bread, oats, quinoa, and popcorn.
- Fruits; such as bananas, apples, grapes, oranges, melons, berries, and peaches.
- Starchy vegetables; such as corn, potatoes, peas, and green beans.
- Vegetables; such as broccoli, spinach, tomatoes, zucchini, cucumbers, mushrooms, and bell peppers.
- Seeds and nuts; such as flaxseeds, chia seeds, sunflowers, walnuts and almonds.
- Legumes; such as chickpeas, cowpeas, black beans, and lentils.
- Vegetable oils; such as olive, avocado, and flaxseed oils.
- Avoid certain foods: It is recommended to avoid certain types of food during the drying phase, the most important of which are:
- Added sugar; there are several foods that provide the body with a lot of calories, few nutrients, and high sugar content; such as ice cream, cakes, candies, and sugary drinks; like sports drinks and soda.
- Fried foods; regular consumption of these foods can lead to illness.
- Among these foods are fried potatoes, fried fish, onion rings, etc.
- It is also recommended to avoid foods that slow digestion and cause stomach upset before exercise. Fatty foods such as fatty meats, As well as foods rich in dietary fiber, such as broccoli and cauliflower, and soft drinks.
- Take bodybuilding supplements: There are a number of nutritional supplements used by bodybuilders, some of which may be helpful and others that do not provide any benefit, some of these supplements are derived from:
- Whey protein (English: whey protein); this helps to get a lot of protein.
- Creatine; this provides the muscles with the energy they need to perform their functions.
- Caffeine; it reduces fatigue, which can lead to better workouts, and is found in tea, coffee, and some supplements that bodybuilders use pre-workout.
- Multi-vitamin and mineral supplements; since these supplements can help reduce the amount of calories you eat, they can help reduce fat during the dry phase.
diet to reduce body fat
Anabolic diet is one of the diets guaranteed to increase fat burning in the body. It is a low-carb diet for those who want to increase muscle mass while keeping body fat stores low. This diet gets its name because of It is believed to work similarly to anabolic steroids, and the founders of the system believe that alternating carb amounts from high to low helps burn more fat, and for bodybuilders, the body needs calories to build muscle, it can lower clue These calories cause some loss of muscle mass. [4]
This system starts with a low carbohydrate intake throughout the week; eat no more than 30 grams per day, or 5-10% of calories, with a percentage of fat between 60-65%, and protein between 30-35%, and on weekends Start increasing your carbohydrate intake; when it reaches 60-80%, as for fat Protein makes up 10-20% of calories, and it's worth noting that small amounts of carbohydrates prevent the body from using them as a primary source of energy, while large amounts can replace energy lost during exercise. [4]
