The recommended intake during the dry period is 0.5 to 1 gr per kilo of body weight or 25 to 30 % of your total calorie intake. omega-3The recommended intake during the dry period is 0.5 to 1 gr per kilo of body weight or 25 to 30 % of your total caloric intake. It is therefore necessary to be satisfied with eating good lipids, i.e. However, it must be stressed that only essential fats should be retained. Now for the fatsHowever, you should not ignore them either, as they contribute to the success of your diet and help you maintain your health. In order to maintain muscle mass during a diet, you must not neglect them. It is important to remember that muscles are made up largely of protein. That being said, a high protein diet will help you reach your weight loss goal more easily and efficiently. For example, for a 70 kg individual, the daily protein intake from the diet should be between 105 and 175 grams during a weight loss diet. Proteinsįirstly, with regard to the proteinsIn order to preserve your muscle mass and your physical performance, you will need an intake of about 1.5 to 2.5 grams per kg of your body weight. In order to achieve a good lean, it is very important to respect a good balance between the consumption of proteins, fats and carbohydrates. Distribution of the different macro-nutrientsĪfterwards, you must assess the macronutrients of your diet.
If you don't know which program to start with, the quiz is a solution to guide you. If the result shows you a level above 15%, it's time to think about a dry run. The calculation of your body fat percentage can help you determine the ideal time to start a dry run. The right time to start a dry run is when you notice that your muscles start to disappear under your fat mass. So, when should you start to lose weight? The ideal duration of a good lean is three months, but this depends on the individual and their initial % of fat mass. No results will be visible unless the diet is accompanied by bodybuilding exercises with a good program that will ensure the proper maintenance of the muscles.Īn athlete performs an average dry run once or twice a year. It is also recommended to reduce the amount of hyper-processed food and to avoid the consumption of any industrial food product. It is therefore necessary to eliminate bad fats from the diet, optimize the protein intake in order to preserve muscle mass, and gradually reduce the carbohydrate intake. The success of a good dryness goes through the plate and an adapted training. Indeed, the aim of this practice is to sculpt the figure, by burning fat mass to make muscle mass more visible and therefore lose fat. It happens to an athlete or a practitioner of bodybuilding to want to practice a dry after a weight gain or the end of a muscle gain.
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