Nutrition

A diet program for drying in 30 days

Before starting any diet program for drying, you must know which foods are healthy and which foods you should avoid, as well as the percentage of calories.

Foods to avoid during the drying stage

  • Saturated fats: The reputation of fats as a whole is bad for all people, especially for you as a bodybuilder, but you must keep in mind that completely eliminating them from your diet will cause you undesirable harm, as good fats benefit the health and safety of body functions in addition to Regulating hormones
  • Lipoproteins: Protein is one of the necessary elements for building your body’s muscles, especially in the drying stage, where the percentage of muscle clarity is inversely proportional to the amount of fat that is present in your body, but there are some sources of protein that contain a large percentage of fat, such as beef and skinless chicken.
  • Simple carbohydrates: Carbohydrates are the first thing that should be eliminated from the diet – next to white sugar – when you want to dry the body.

Drying program

The drying diet depends on the food options included in it on the number of calories that you want to consume daily. Below are some nutritional food options that you can choose from every day.

When you follow a low-calorie drying program, you must maintain a percentage of 30%-50% of calories from carbohydrates, 30%-40% from protein, in addition to 20% from good fats.

Breakfast options (choose one only)

  • 50 grams of whole grains, plus a handful of berries and a protein shake (340 calories).
  • 4 fried eggs without the yolk, 2 pieces of whole grain bread (410 calories).
  • Banana smoothie with water, honey, pieces of raspberries and strawberries (130 calories).
  • Protein pancakes (111 calories).

After breakfast options

  • A piece of banana (100 calories).
  • A handful of any small fruit, such as strawberries (20-70 calories)
  • A handful of nuts (160 calories).

Lunch options

  • Chicken, brown rice and broccoli (300 calories).
  • Pure beef, brown rice, and boiled vegetables (300 calories).
  • Chicken cabbage with tomatoes, cucumbers and olives (332 calories).

Post-workout meal options

  • Apple and nut butter (270 calories).
  • A handful of walnuts, 22 pieces (160 calories).
  • Greek yogurt (59 calories).

Dinner options

  • Tuna meat, two sweet potatoes, broccoli and asparagus (350 calories).
  • Chicken burger with whole grain bread and fried egg (500 calories).
  • Pasta (415 calories).

These options, when placed together, contain a consumption rate of 1000-1300 calories per day, and with regular exercise, you will get the best drying results.

Next Post in 20 seconds

You have visited 0 post(s)

  • Calf Muscle Explosion: 5 Dynamic Exercises for Maximum Growth and DefinitionCalf Muscle Explosion: 5 Dynamic Exercises for Maximum Growth and Definition
    The calf muscle is one of the most important muscles in the body. Having strong calves is a priceless blessing, and this is due to its great importance and great benefits to humans, in addition to the aesthetic appearance that it gives to the body and feet. However, it has …
  • Your Ultimate Guide to Finding the Perfect Fit for Fitness SuccessYour Ultimate Guide to Finding the Perfect Fit for Fitness Success
    When it comes to indoor cardio workouts, treadmills have long been a popular choice among fitness enthusiasts. Whether you're an avid runner or prefer brisk walking, having a treadmill at home provides a convenient and effective way to stay active.
  • Health benefits and nutritional value of parsleyHealth benefits and nutritional value of parsley
    Parsley is considered a real health bomb. Recent research has shown that parsley is considered one of the three best medicinal herbs (along with garlic and nettle). Despite all this, few people eat parsley like this alone, and those who do often use parsley to freshen the mouth, especially after …
  • Maximizing Muscle Flexibility: The Ultimate Guide to Biceps StretchMaximizing Muscle Flexibility: The Ultimate Guide to Biceps Stretch
    In the quest for achieving a well-rounded fitness routine, it’s essential to pay attention to both strength training and flexibility exercises. A crucial aspect often overlooked is proper stretching, which plays a vital role in preventing injuries, improving range of motion, and optimizing muscle performance. In this comprehensive guide, we …
  • Balancing the Scales: Unveiling the Solution to Correct Muscle Imbalances and Achieve SymmetryBalancing the Scales: Unveiling the Solution to Correct Muscle Imbalances and Achieve Symmetry
    Having one side that is stronger or larger than the other is a problem facing many people. This problem usually appears in the leg, arm, or chest muscles. Sometimes you find one shoulder larger than the other, or that the weights move inconsistently in the exercise due to the presence …
  • Clean bulking and its basic rules in body buildingClean bulking and its basic rules in body building
    Clean bulking is a healthy way that aims to increase muscle mass without gaining more fat. In this article, we explain to you the basic rules that must be followed in order for the clean bulking process to be successful. 1- What is clean bulking in bodybuilding? Hypertrophy is known …
To Top