Body drying program for men

August 23, 2021 Admin Home page » Tips and tricks

Find out how to create an athletic figure without excess fat, nutrition plan, grocery list, training programs.

All men working out in the gym want to gain decent muscle mass before the start of the summer, but this is almost impossible without excess fat, so there is a mixture of muscle mass and fat (unless, of course, the trainee is on pharmacotherapy). Drying the body makes it possible to create a sculpted body, with excellent muscle definition and a minimal level of fat. To accomplish all this, there must be a clearly structured body drying program for men, which in the end will bring results.

Body drying nutrition

Nutrition plays a key role in creating a sculpted figure; it is the body’s main fuel, on which the final result directly depends. To do this, you need to follow some rules:

1.FREQUENT MEALS

Provides meals 6-7 times during the day, forget about the standard 3 meals a day regimen of breakfast, lunch and dinner, it is good for ordinary people, but not for those who improve their body. Eating small meals frequently helps speed up your metabolism, the speed of which determines how quickly fat will be burned. In addition, eating small portions does not stretch the stomach and ensures a constant, uninterrupted supply of all necessary nutrients.

2. CALORIE CONSUMPTION IS MORE THAN CONSUMPTION

During the period of drying the body, the main task is not to gain muscle mass, but to reduce the amount of fat deposits with minimal muscle loss. Throughout the day, calorie consumption should be higher than consumed; this is a fundamental rule without which you can forget about muscle definition.

To do this, the number of calories eaten should be 15% less than those taken, for example, during the day you consumed 4000 Kcal, which means your consumption should be at a level of 4600 Kcal. If you can’t burn that much, then cut back on the amount of food you take.

The mirror will be your main assistant, if you see that within 1-2 weeks the size of fat deposits decreases and centimeters melt, then you are on the right track, if everything remains unchanged, then cut another 200-300 calories and so on until you will see the result. Each body is a unique system for which you need to find your own approach.

3.CHOOSING QUALITY FATS

You only need to avoid animal fats (butter, sausages, fatty dairy products, pork, lamb) and include vegetable fats (salmon, tuna, olive and flaxseed oil) in your diet. It is necessary to consume these healthy fats from the formula 0.5 g. x 1kg. weight, that is, for a person weighing 90 kg. you need 45 grams per day. fat and nothing more.

4. NO CARBS BEFORE BED

Carbohydrates are the main source of energy for the body, without which the body cannot withstand heavy physical activity, but they must be taken wisely. Their main share should fall in the first half of the day, and the last dose should be at 6 pm. Otherwise, if you take them before bed, the fat burning process will decrease down to 0 result.

5. TAKE SLOW CARBOHYDRATES

Slow carbohydrates - have a low level of glycemic index, which gradually release energy to the body, uninterruptedly supplying it with energy, which, unlike fast carbohydrates, quickly release energy and, in the absence of the necessary physical activity in the next 1-2 hours, begin to be stored in subcutaneous fat.

Therefore, include grain porridge, brown rice, pasta, wholemeal bread, legumes, grapefruit, avacado, tomatoes, greens, cauliflower, broccoli and Brussels sprouts in your diet.

6.HIGH PROTEIN INTAKE

If during the period of weight gain the required proportion of nutrition is 60% carbohydrates, 30% protein, 10% fat, then in the process of drying the body, protein and carbohydrates change places - 60% protein, 30% carbohydrates, 10% fats. Only in this way will fat be burned as much as possible, and the loss of muscle mass will be insignificant, carefully monitor that by 1 kg. weight was at least 2 grams. protein, that is, with a weight of 90 kg. you need to eat 180g. squirrel every day.

7. LESS FAST FOOD, PASTRY AND SNACKS

These food products are replete with fast carbohydrates and saturated fats, these include chips, mayonnaise, confectionery, sweet carbonated drinks and so on, they are tasty and pleasant to eat, but excess calories will worsen the shape of the figure and will not dry out the body enough.

8.KEEP ALCOHOL TO A MINIMUM

Alcohol is extra calories, which are of no use during the drying process, whereby the body, instead of burning calories, directs energy to remove alcohol poison.

9.INTENSE TRAINING

In this case, the training should not be strength training, but on the contrary, it is necessary to train using a special circular method, the rest between exercises is no more than 60 seconds, the weight should be used lightly, and the number of repetitions should be 15-20. In a word, after training, water should just flow out of you.

Principles of building fat-burning training programs[edit | edit code]

It is clear that the more calories we burn during an exercise, the more fat we will subsequently lose. The most energy-intensive are multi-joint, basic exercises. These are the ones we will focus on. For example: you can bench press a 130kg barbell for six reps. Then you can simply press a 70 kg barbell twenty times. In the first case, the tonnage of your approach will be 130×6=780 kg, and in the second 70×20=1400 kg. The conclusions are obvious - with the same number of approaches in training, pumping training will physically exhaust you much more than strength training and will more significantly speed up your metabolism after training, which will have a positive effect on the rate of fat burning. In addition, pumping improves capillarization of muscle tissue and vascular tone, which will look very beneficial when achieving the final result. Further, the lack of calories experienced by the body overloads the psyche and makes it difficult to concentrate on performing the exercises, therefore, in order to avoid losing balance while performing the most complex multi-joint movements with free weights, they should be performed in machines. For the same reason, cutting workouts should be short enough. However, since pumping does not lead to microdamage to muscle fibers and does not cause exhaustion of the nervous system, recovery time is reduced when building programs. It is known that during strength training, muscles use up energy reserves and receive microdamage. Subsequently, compensation and supercompensation occurs in the working muscles, due to which they grow. However, with a calorie deficit in the body, there can be no talk of any compensation or supercompensation. This means that microdamages in muscle fibers will not be restored, which will lead to a decrease in the volume of working muscles, and can also lead to injury.

Therefore, we need an operating mode in which microdamage is minimal. This condition corresponds to the “pumping” training mode. That is, the number of repetitions in the approach should be quite large, approximately 12-15 or more, and the working weights in the exercises should be significantly reduced. By the end of the approach, an unbearable “burning” sensation should appear in the working muscle. On the other hand, the pumping approach of any exercise is much more energy-consuming than the strength one. For example, you can train the same muscle more often than with mass training. To increase the intensity of training, advanced athletes can apply various training principles aimed at “compacting” the workout, that is, performing more work per unit of time, for example, supersets or drop sets, as well as reducing rest intervals between approaches. I do not recommend doing this for athletes with less than a year of experience, as it is very easy to drive yourself into a state of overtraining.

So, summarizing all of the above, we came to the conclusion that the training should be:

based on basic exercises;
training style - pumping;
the most complex movements are performed on simulators;
training for drying should be short;
For experienced athletes, it is advisable to use various methods of increasing the intensity of training;

Menu for drying the body for every day

A properly designed nutrition plan is half the success. Many people think that the main focus should be on training and exercise, but the foundation for creating beautiful muscular nutrition is laid precisely in the foods consumed.

07:00

water 200-300ml.

07:30

oatmeal – 60g.
0.5 grapefruit

09:30

smoked eggs – 1 whole, 4 egg whites
rice – 50g.

11:30

vegetable salad – tomatoes, cucumbers, cabbage, lettuce
buckwheat porridge – 40g.
chicken fillet – 120g.

13:30

low-fat cottage cheese (0-1%) – 150g.
olive oil – 1 tsp.

15:30-16:30

BCAA – 5-10 gr. right during the workout

17:00

buckwheat porridge – 50g.
chicken fillet – 120g.
vegetable salad – tomatoes, cucumbers, cabbage, lettuce
linseed oil – 1 tsp.

19:00

Turkey fillet – 80g.
vegetable salad – tomatoes, cucumbers, cabbage, lettuce
Chicken egg white – 4 whites

21:00

chicken fillet – 120g.
vegetable salad – tomatoes, cucumbers, cabbage, lettuce
olive oil – 1 tsp.

23:00

Cottage cheese – 200g.

Total:

Carbohydrates – 150-160g.

Protein – 180-200g.

Fats – 40-50 gr.

Subscribe to groups on social networks (VKontakte, Odnoklassniki, Facebook, Twitter, Yandex Zen), it’s very easy to find us, just write Bomb body in the search for the desired group!

This nutrition plan is for a man weighing 75-80 kg, weight loss under the condition of intense training should be approximately 0.5 - 1.0 kg. weekly.

If there is a weight loss greater than the specified norm, it means that muscle mass is already being lost, so add protein to the diet and carbohydrates in the first half of the day, if, on the contrary, the weight loss is less than 0.5 kg. reduce the amount of carbohydrates, especially in the evening.

Examples of training programs for cutting[edit | edit code]

Program 1. Circuit training[edit | edit code]

One of the most commonly used training systems for drying muscles. For greater effect, it is better to perform exercises in a “circle” non-stop, i.e. no breaks. This will help maximize the fat burning effect.

As you train, the number of circles can increase from one to three. Training is carried out three times a week, respectively, and each muscle group will be worked out three times during a weekly microcycle.

TRAINING 1. MONDAY

(only working approaches are taken into account)

Pulldown of the lower block to the stomach 1×12-15
Bench press 1×12-15
Leg press in the machine 1×12-15
Leg curls in the machine 1×12-15
Seated overhead press in Smith machine 1×12-15
Standing biceps curl 1×12-15
Arm extensions on the upper block 1×12-15
Crunches on the upper block 1 x 12-15

TRAINING 2. WEDNESDAY.

Bench press on an incline bench 1×12-15
Smith machine squats 1×12-15
Deadlift on straight legs 1×12-15
Pulling a barbell or lower block along the body 1×12-15
Standing alternate dumbbell curls for biceps 1×12-15
Close grip barbell press 1×12-15
Seated chest row 1×12-15
Raising legs while hanging or in support on parallel bars 1x Max

TRAINING 3.FRIDAY

Hack machine squats 1×12-15
Hyperextension 1x12-15
Smith machine chest press 1×12-15
Lifting dumbbells for biceps while sitting on a bench 1×12-15
French bench press 1×12-15
Bent-over barbell row 1×12-15
Dumbbell flyes lying on an incline bench 1×12-15
Body raises with weights on a reverse incline bench 1x 12-15

Program 2. Two-day split[edit | edit code]

A two-day split means working out all the muscle groups of the body in two workouts. We will complete two such splits in a week, i.e. We will conduct four training sessions. Accordingly, each muscle group will be worked out twice a week. The split can be composed like this:

MONDAY, THURSDAY - CHEST, BACK, ARMS.

TUESDAY, FRIDAY - LEGS, SHOULDERS, ABS.

Then a training program for drying might look like this

Workout 1. Monday, Thursday

Bench press on an incline bench 3×12-15
Dips with weight 3×12-15
Crossovers on upper blocks 3×15-20
Triceps presses down on the upper block 3×15-20
Horizontal block pull to the belt 3×12-15
Vertical pull-down to chest 3×12-15
Pullovers with dumbbell lying 3×12-15
Standing biceps curl 3×15-20

Workout 2. Tuesday, Friday

Platform leg press 3×12-15
Leg extensions in the machine 3×15-20
Deadlift on straight legs 3×12-15
Leg curls in the machine 3×15-20
Pulling the lower block along the body 3×12-15
Dumbbell swings through the sides up 3×15-20
Dumbbell swings while standing at an incline 3×15-20
Crunches on the upper block 3×12-15
Raising the legs while hanging on the horizontal bar or in support on the uneven bars 2x Max

This double split program is quite difficult and can be slightly lightened by doing it twice not a week, but in an eight-day microcycle, i.e. according to the 2+2 system. This means that after two days of training there are two days of rest, then again two days of training, two days of rest and so on. Athletes with less than two years of training experience can use an even more gentle option, conducting only three workouts per week using this double-split method. It will look like this:

MONDAY / WORKOUT 1 / WEDNESDAY / WORKOUT 2 / FRIDAY / WORKOUT 1 / MONDAY / WORKOUT 2 / WEDNESDAY / WORKOUT 1 / FRIDAY / WORKOUT 2 / AND SO ON.

Three-day split[edit | edit code]

In this split, the muscle groups being worked are divided into three parts. Training is carried out according to the 3+1 system, i.e. after three days of training, a day of rest follows and then everything is repeated. A three-day split allows you to reduce the training load within a single workout compared to a two-day split by reducing the muscle groups worked in it, which allows you to pay more attention to them. However, you will have to go to the gym more often, which is also not convenient for everyone. The split can be composed like this:

Monday - chest, arms Tuesday - legs, abs Wednesday - back, deltoids

WORKOUT 1, CHEST AND ARMS

Bench press on an incline bench (if possible in a Smith machine) 3-4×12-15
Dips with weight 3-4×12-15
Crossovers on upper blocks 3-4×15-20
Close grip bench press or California bench press 3-4×12-15
Triceps presses down on the upper block 3-4×15-20
Standing biceps curl 3-4×12-15
Isolated biceps curls on the upper blocks 3-4×15-20

WORKOUT 2, LEGS AND ABS

Squats in a Smith machine or on a Hack machine 3-4×12-15
Platform leg press 3-4×12-15
Leg extensions in the simulator 3-4×15-20
Deadlift on straight legs 3-4×12-15
Leg bending in the simulator 3-4×15-20
Crunches on the upper block 3-4×12-15
Raising legs while hanging or in support 2x Max

WORKOUT 3, BACK, DELTS

Horizontal block pull to the belt 3-4×12-15
Vertical pull-down to chest 3-4×12-15
T-bar row in the simulator 3-4×12-15
Seated chest press (preferably in a Smith machine) 3-4×12-15
Pulling the lower block along the body 3-4×12-15
Dumbbell swings to the sides while standing 3-4×15-20
Dumbbell swings while standing at an incline 3-4×15-20

Advice from professionals

Sergey Ezhov, sports medicine doctor

Sergey says that many athletes mistakenly think that a greater number of approaches will help burn fat more effectively. However, recent research has proven that the most effective exercises are those that require maximum effort. Therefore, it is more advisable not to increase the number of sets, but to reduce the rest time between them. You can deceive fatigue by alternating approaches to different muscle groups.

Yaroslav Brin, trainer, fitness blogger

A well-known online trainer says that many media personalities alternate workouts. High-intensity exercises that stimulate lipolysis are carried out in the evening, and the destruction of muscle tissue is blocked with special drugs.

Holly Rilinger, professional trainer for Nike

The Flywheel and Nike instructor explains: “It’s important to give your all in every workout. It is better to work hard 3 times a week at 100% than 5 times at 70%. Find out your limits every lesson.”

Why exercise when you're drying out?

In this mode, an integrated approach to the entire process is required. A fat-burning training program for drying the body for men and women is aimed at solving the following problems:

preservation of muscle mass;
emphasizing the relief;
acceleration of the lipolysis process.

Drying can solve all these issues at the same time. At the same time, it is important that the body does not experience stress, as a result of which it accumulates fat reserves, and does not begin to do this immediately after the end of the regime.

Be sure to check out: Preparations for drying, or How to get as close as possible to the body of your dreams Slender legs and elastic buttocks in a short time: express drying for girls Crazy drying program at home Drying the body for girls: the main nuances of training at home