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.
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