Drying and food
If in your life you have never been the owner of the beautiful six cubes of the press, then the first thing you will need on drying is counting calories. Councils of cosmic nonsense: "Eat less!", Etc. - will not help. The most surprising is that to this day, many people follow a stereotype that you can not eat after six in the evening. You can not eat 4 hours before bedtime, and it's just about carbohydrates.
Earlier we have already told you that it is impossible to gain muscle mass and burn fat at the same time. Today we will explain why. The fact is that the human body can follow only one of two possible ways. Either it is anabolism (the construction and synthesis of various tissues and cells), or it is catabolism (tissue destruction). The car can not move both forward and backward, as well as our body. Remember this once and for all.
Never believe the statements according to which the muscles can be pumped into fat. Fat cells can not be converted into proteins, and this is a fact. So in fact, what we will do with you can be attributed to the second process - catabolism. Perhaps this is only in conditions of severe energy deficiency, since fat is a reserve source of energy, which is taken for an emergency. As you remember, our secondary task is to preserve the muscle fibers, or rather, to try to lose as few of them as possible.
If you just talk about the numbers, then you should gradually reduce the amount of calories by 300-500 kcal, no more, during the first two weeks. Then slowly you will have to raise the bar to 1000-1500 kcal.
What to eat in the US?
During all the drying you should not feel hungry. It is believed that this feeling signals a lack of calories, which the body begins to take from fat. In fact, the lion's share of cortisol is released, which breaks your muscles into amino acids, and from them your body receives the necessary nutrients. So if you are hungry, cortisol has already started to work.
There are two types of diets that are suitable for the drying process: low-carb and non-carbohydrate. We talked about the second in a special article, which can be found in our table of contents. Today we will tell about the first. During the low-carbohydrate cycle, you need to try to keep the following ratio of carbohydrate-protein fats: 50% 20% 30%. When calculating calories do not forget that 1 g of protein or carbohydrates contains - 4kcal, and gram of fatty acids - 9kcal.
They are needed only in the morning or in the morning, and the emphasis should be made on so-called slow carbohydrates with a low glycemic index. If possible, in the morning you need to avoid fats, because in aggregate with carbohydrates they will slow down your metabolism. Let me remind you that on drying, and in life, high metabolism has a number of advantages.
Permitted products: oatmeal, buckwheat, rice (preferably brown), pearl barley, red beans, mung beans and other legumes. Also in the morning you can afford some fruits, for example, half a grapefruit. Restrictions do not overlap with vegetables rich in fiber: cabbage, greens, lettuce, cucumbers.
Many in the US believe that fats in the athlete's diet are unacceptable. In fact, this is a delusion and we talked about this in one of the last articles. Fats are very important, especially on drying. The only question is as such fat. All vegetable oils (except palm oil), as well as cod liver oil are excellent products for drying. Two spoons of flaxseed oil during the first half of the day will noticeably increase your results. The fact is that all of the above "good" fats are a source of Omega-3 and Omega-6 acids, which play a huge role in our body. From the point of view of drying, one should highlight their magic property: they cause the body to burn brown (hypodermic) fat instead of free fatty acids. In general, the reception of such products can play the role of natural fat burners.
On proteins should be imposed already in the second half of the day. As in the diet of any adequate athlete, the source of protein will serve us as chicken breasts, sea fish, low-fat cottage cheese (cooked at home) and egg whites.
Many will say that we lose sight of the vegetable protein that comes with oatmeal, beans, etc. In fact, the local amino acids have a rather meager form. That's why as a full-fledged protein should not be considered. If you, despite a wide range of products, will experience hunger, then it is necessary to resort to the help of sports nutrition. Acquire complex or whey protein, and eat it between meals.
Sports nutrition in the UK
It is not necessary to pin hopes on additives, for they are only a help, nothing more. We recommend that you use glutamine, BCAA, vitamin complexes, pre-exercise and, as already mentioned above, protein.
Amino acids of the BCAA type very well save from muscle catabolism, which we encounter every morning immediately after awakening. They also do a good job of this task at night, but here the preference is better given to the protein.
Separately it is necessary to note fat burners. It is very difficult to assess their real working capacity. Our editorial board believes that it is most expedient to use pre-exercise machines, because the drying of the central nervous system is very bad, and these supplements can give her a second wind.