How to make a nutrition plan for drying for burning Fat and Muscle Preservation: A Step-by-Step Guide

Guesses and assumptions will not help to make an effective fat burning diet. Follow expert Christine’s advice Chronek on how to develop a diet by yourself.

If you recently decided to get rid of excess fat, then you, probably thought a lot about it, and expect immediate results.

Now, having gathered your courage, you are counting on getting stable visible effect that you could track weekly.

In fact, weight loss and fat burning are two different things. Kilograms can go away by reducing the volume of water, glycogen, muscle or fat.

Too many food programs roaming the Internet for weight loss, often calling for creating a calorie deficit, which interferes with the preservation of muscle mass, and results in long-term perspective to metabolic disturbance.

To prevent fat loss from harming lean muscles develop a diet for drying your body based on sound scientific principles.

This article is written to teach you how to build a plan step by step. nutrition to reduce the percentage of body fat without loss muscle mass, how to properly compose and observe daily ration.

• Step 1 – Set Realistic Tasks
• Step 2 – Calculate Your OO
• Step 3 – Determining Activity Level
• Step 4 – Calculate Your Calorie Deficiency
• Step 5 – Determine Macronutrient Ratio
  • Protein
  • Fats
  • Carbohydrates
• Step 6: Plan your drying menu based on your optimal balance macronutrients
  • Menu for drying the body for a day
• Step 7 – Track Your Progress

Step 1 – Set Realistic Tasks

Before you start your fat burning path, come to terms with the fact that elimination of excess fat is NOT associated with weight loss. Alone scales will not show what is really happening. If you began to weigh less, this does not mean that you have lost fat. Focusing in kilograms, you will not achieve drying results.

Using traditional diets, people spinning in bodybuilding environment, often lose fat too quickly, achieving a tangible effect after 4, 8 or 12 weeks. Proper nutrition for drying, compiled by me for my clients, is aimed at dropping more than 5 – 10% of the mass of fat, but it takes 12, 16 or even 20 weeks.

When dealing with excess fat, the main goal is to maintain this accumulated hard work muscle mass. Before going Next, you should decide how “dry” and embossed you are. want to become.

The lowest percentage of fat content ranges from 4 – 8% for men and 8-12% for women.

Most people are fully satisfied with less pronounced muscle relief, which, nevertheless, looks spectacular on the beach (approximately 10 – 12% for men and 18 – 22% for women). Speed ​​s which you can accomplish the task, is different for everyone. However in any case, at least 1% of the mass of fat is consumed per week.

You can succeed in drying your body only at 100% focusing on an optimal diet and regular strength and cardio training without skipping classes. It is acceptable to expect loss of 0.5 – 1% of fat mass per week.

Step 2 – Calculate Your OO

Basic exchange (ОО, other names basic or basal exchange substances) is determined by the number of calories providing maintaining optimal life without taking into account energy consumption to perform exercises and other work. With the help of this indicator, you can reduce calorie intake for effective fat burning. OO shows how many calories you theoretically you can lose by staying at rest on for 24 hours.

This value represents the minimum amount of energy required to functioning of the body, including the processes of respiration and blood circulation, excluding calories spent during everyday activities or training. The definition of OO will help calculate how many calories are needed to eliminate excess fat.

Resting metabolism (or SMEs) can be measured portable calorimeters, which are mainly enjoyed by doctors or weight loss clinics, at a nominal price of within 3 – 6 thousand rubles. ($ 50 – 100). Such devices determine maximum oxygen consumption (IPC). Based on the data received calculate the TO using special software, reading information from these devices.

OO calculation is a mathematical model based on characteristics of height, weight, age and gender. Most popular the Harris – Benedict equations are considered and Mifflin-Geor (Mifflin-St. Jeor).

Step 3 – Determining Activity Level

Once you know your TOE, you can find out how many calories it consumes. the body in response to energy consumption, given activity. Now you should truthfully answer the question of how much you “active”, otherwise you will not be able to determine the current level of your activity. Multipliers reflect different degrees of activity within weekly period.

• If you spend a lot of time sitting and not training, multiply your OO by 1.2;
• If you do light workouts one to three times a week – 1,375;
• If you practice three to five times a week – 1.55;
• When training six to seven times a week – 1,725;
• If you exercise daily and you have a hard physical work – 1.9.

For example, a 30-year-old man with a height of 190 cm and a weight of 104 kg, training 3-5 times a week, you should calculate the need for calories like this:

• OO (according to the formula of Harris Benedict) = 2239 Kcal
• OO (2239 Kcal) x 1.55 (activity) = 3445.65 Kcal / day *

* Therefore, this person needs approximately 3446 kcal per day to maintain current body weight at current levels physical and sports activity. Next building step a proper nutrition plan for drying will create scarcity calories based on this figure.

Step 4 – Calculate Your Calorie Deficiency

In conditions of a lack of calories, the body begins to search alternative sources of “fuel”. Calorie Deficit is not that other than a lack of energy. Being great (and necessary) a means of losing fat mass, it will inevitably affect training indicators, such as recovery, performance, endurance, progress, etc.

It is worth noting that any fat burning diet should be accompanied by appropriate adjustment of the training program. Namely, should reduce the intensity of training (due to the number approaches, repetitions and / or number of exercises) or its frequency (total number of exercises for each muscle group). Can to fulfill both conditions.

So that excess body fat began to be used as main source of energy, you need to lower the level calorie intake is lower than required. The thing is that deficit calories can be small, medium or large, depending on how far you have gone from the required calorie level, and how greatly reduced your daily intake.

Ideally, the body will cover energy deficiency due to fat. But also he can put on these needs and muscles, if the diet too meager. To burn 0.5 kg of fat per week, you need a calorie deficit of -3500 or -500 Kcal / day. Adhere to such a harmless and moderate rate of getting rid of fat deposits, it will be possible to gradually improve physical fitness without loss lean muscle mass.

We will focus on a daily calorie deficit of -500 Kcal or loss of 2 kg of fat per month.

Step 5 – Determine Macronutrient Ratio

Now you know how many calories are needed to maintain current form, and how much you need to reduce their consumption for creating scarcity. The next stage is the subtraction of these two quantities. to establish daily caloric needs. Further received value is divided into three categories of macronutrients in the form of proteins, carbohydrates and fats.

According to the considered example, a 30-year-old man 190 cm / 104 kg, wanting to burn excess fat, you need 3446 Kcal per day to keep existing indicators. For weekly loss of 0.5 kg body fat (without burning lean muscle mass) it should consume 2946 Kcal per day (subtract the calorie deficit (500) from daily rate (3446)).

The breakdown and processing of these calories in an appropriate amount proteins, carbohydrates and fats fundamentally affects the level energy and overall results.

The first law of thermodynamics states that calories remain calories. Regardless of the source of energy, one calorie equal to the amount of energy required to raise the temperature one kilogram of water per degree Celsius. Energy cannot create or destroy – only transform.

Rubner and Etwater used a calorimeter bomb to measuring the amount of energy released by each of the macronutrients by determining the calorific value of each of them necessary for their decomposition into carbon dioxide, water and heat. Experiment showed the following specific energy of each macronutrient:

• food protein: 4.1 kcal / g
• carbohydrates: 4.1 kcal / g
• fat: 9.3 kcal / g

Roughly speaking, we spend 4 Kcal / g of protein, 4 Kcal / g of carbohydrates and 9 kcal / g of fat (I don’t know why many people panic, seeing that the specific energy of fats is almost twice as much).

Protein

Recommended: 2 – 3 g / day per 1 kg of body weight for fat burning

From a nutritional point of view, so that the fight against excess fat is not affected muscle mass, you should eat enough protein daily. None of the macronutrients except protein has nitrogen. With its positive balance, the body switches to lipolysis mode, the biological process of processing fat in energy.

According to the Food Safety Authority US Food and Drug Administration we need 50 g of protein per day (2000 Kcal) according to the 2000 Kcal diet. In other words, 10% of calories consumed per day should be protein. Wherein only one aspect was taken into account – nitrogen balance. Nitrogen molecule contained exclusively in proteins, is the main participant building body structure and DNA synthesis.

In this case, the fact that proteins act as signaling molecules to maintain metabolism. Also, the amount of protein required is not indicated. to preserve muscle while losing weight, to speed up fat burning.

In addition, it does not explain how much quality protein is needed when playing sports, in stressful situations, to maintain level blood sugar or to stabilize muscle and blood glucose with age.

To stimulate fat burning while maintaining muscle in general the rule requires 2 g of protein per 1 kg of weight per day. It’s good starting position that can be adjusted according to your needs within 1.6 – 3 g / kg.

According to the table below, you can more accurately adjust the level protein intake based on your ultimate goal:

Criterion	Recommended amount (g) per kg weight body
Average healthy adult (male or female), sedentary, NOT involved and NOT planning to play sports. This is the minimum amount of protein, necessary to maintain the health and functioning of the body.	1 – 1.4 g / kg
Average healthy adult (male or female) DOING light sports or WISHING to improve the figure (lose fat, build muscle, etc.). This is the minimum recommended number.	1.6 – 2 g / kg
The average healthy adult WOMAN, the main purpose of which is to build muscle, come in a “tone”, save muscle during drying, increase strength or endurance.	2 – 2.4 g / kg
The average healthy adult MAN the main purpose of which is to build muscle, come in a “tone”, save muscle during fat burning, increase strength or endurance.	2 – 3 g / kg

Most protein is found in:

• whey protein isolate
• pea protein
• hemp protein
• chicken breast
• collagen peptides
• egg whites
• whole eggs
• tofu
• pace
• nutritional yeast
• ground beef
• minced chicken
• minced turkey
• flank steak
• filet mignon
• gourmet turkey breast
• gourmet chicken breast
• bison
• tuna
• bifer jerky
• white fish
• game
• sea ​​bass
• shellfish
• halibut
• trout
• sardines
• shrimp
• tilapia
• salmon
• smoked salmon
• cod
• pangasius
• swordfish

Fats

Recommended: 0.5 – 0.9 per 1 kg of body weight for fat burning * * Please note that this is not the only option for fat loss. The effect can be achieved through consumption. increased fat with reduced intake carbohydrates. This approach is based on ketosis, a synthesis mechanism. ketone bodies from dietary fat, using it as an energy source instead of glycogen (carbohydrates). Someone such a method helps, and someone suffers from a transition process and problems with brain activity when consuming less than 50 g / kg of carbohydrates per day.

Fats from food help to reduce stratum subcutaneous fat. It is not only the nutrient with the highest specific energy equal to 9 Kcal / g, it also promotes absorption vitamins and minerals. Fat is an indispensable building material. for cell membranes, preventing nerve damage, activates muscle movement and provides coagulation blood.

Monounsaturated and polyunsaturated will help maintain health fats, being the most beneficial varieties of dietary fats. Such the food is quite high in calories, however many continue to load their diet immense amount of fat.

Eating more fat – about 30% of the total calories or more, when it comes to a low-carb diet – you can to achieve good results. But you need to be alert, because this norm easy to top.

Even if you don’t count calories or macronutrients, don’t it will hinder to set any limits. Need to measure amount of fats and oils before use. Dressing salad extra virgin olive oil, two tea boats can quickly turn into messes. And in one spoon of peanut butter fit three servings.

Fats are delicious, so they are easy to get carried away. Even if you try increase fat intake, do not do it uncontrollably.

Making a fat burning nutrition plan instead of saturated fat give preference to unsaturated healthy for the heart, because they help reduce the risk of heart disease. Nutritional 2010 Guidelines (Dietary Guidelines for Americans 2010) advises reducing fat intake to 10% of the total calories consumed.

Saturated fats are rich in fatty meats, whole milk, cream, lard, butter, cheese and ice cream. Replace if possible. these foods are healthy vegetable oils, fish oil, flax seeds, avocado, hummus, nuts or seeds.

Criterion	Recommended amount (g) per kg weight body
This is the minimum amount of fat needed. MEN or WOMEN for fat burning. Consuming less than 0.5 g / kg, you run the risk of getting a brain disorder. Also with such a diet is easy to break. This amount of fat is suitable for preparation for competitions, photo shoots or other one-time sporting events.	0.5 – 0.6 g / kg
This amount of fat guarantees stable average results for those who want to lose excess fat within reasonable limits to achieve a “competitive form”, choosing a more gentle diet compared to their rivals.	0.6 – 0.8 g / kg
Using the suggested amount of fat, you are sure you will not starve. It is not the fastest, but the most a conservative and realistic approach that in the long run perspective will provide stable results for everyone change the power system once and for all. Recommended to start from this level, reducing and adjusting it to get more tangible effect.	0.8 – 0.9 g / kg

The diet should be supplemented with such sources of healthy fats:

• Extra Virgin Olive Oil (Extra Virgin)
• synthetic dietary fats
• chia seeds
• flax seeds
• avocado
• almond butter
• coconut oil
• sesame oil
• Brazil nut oil
• pumpkin seed oil
• fish oil
• unroasted almonds
• pistachios
• cashew
• Brazil nuts
• hazelnuts
• pecans
• pine nuts
• walnuts
• pumpkin seeds
• sesame seeds
• sunflower seeds
• sunflower oil

Carbohydrates

Recommended: The amount of calories not attributable to fats and proteins, given to carbohydrates. Subtract “protein” and fat calories (protein in grams x 4 Kcal / g and fat in grams x 9 Kcal / g, respectively) of the recommended daily calorie intake. The result of dividing the difference by 4 is equal to the daily dose carbohydrates.

Due to the propaganda of low-carb diets by the media Information Carbohydrates have earned a bad reputation. Indeed their excess leads to fullness. But many do not understand the obvious benefits. these macronutrients to build muscle. Carbohydrates (saccharides) are molecules made up of atoms carbon, hydrogen and oxygen.

By combining and forming polymers, carbohydrate molecules are capable of accumulate and store nutrients, perform a function protective membrane of cells and organisms, and also provide structural support to plants and components of many cells and their content.

The main task of carbohydrates in nutrition is to supply the body energy. Most of them break down or convert to glucose, serving energy fuel. Carbohydrates can also turn in fat (energy reserve) for later use.

Fiber is an exception. Direct energy from her It is not produced, but it nourishes the beneficial intestinal microflora. These bacteria can convert fiber to fatty acids, which are used by many cells as a source of energy.

Carbohydrates increase insulin levels, which in turn is a fat storage hormone. However, not many people know that insulin is also an anabolic muscle growth hormone. Exist critical limit of the optimal amount of carbohydrates for each person. Stepping over this trait, excess carbohydrates that do not go on the synthesis of muscle tissue, trigger biochemical processes during whom they are sent to the fat depot.

The optimal level of carbohydrate intake depends on age, gender, physique, level of activity, personal preferences, food culture and current metabolic rate. Physically active people with a high percentage of muscles in the body can consume much more carbohydrates than people with a sedentary lifestyle. AT this is particularly true for those who engage in high-intensity anaerobic sports such as strength training or sprint.

Healthy metabolism is another important factor. When a person develops metabolic syndrome, it is rapidly fattening or earning diabetes of the second degree, the rules are changing. People in this category cannot absorb the same amount of carbohydrates, how much can be processed healthy. Some scientists describe this problem as carbohydrate intolerance.

If you have diabetes, insulin resistance, or metabolic syndrome, a diet with less carbohydrates and higher fat intake (beneficial) and proteins. Wellness helps you follow this nutrition plan for a long time. If you feel better consuming more carbohydrates while losing fat (and controlling blood sugar), then, of course, eat like that.

In the table you will see the standard carbohydrate intake for fat burning. However, do not forget that with increased sensitivity to carbohydrates will have to drastically reduce this level for excess fat loss. Also at this rate also affects the amount of fat and protein consumed.

Cases when you do not lose body weight properly (0.5 – 1 kg weekly), are an occasion to reduce the proportion of carbohydrates in the diet, until the kilograms start to leave. But when a sensation appears lethargy and fatigue from a small (or large) proportion of carbohydrates in the diet, make appropriate corrections. Build on the above recommendations and adjust them at your discretion.

Criterion	Recommended amount (g) per kg weight body
People with a sedentary lifestyle and insulin resistance	1 – 1.4 g / kg
Despite the vast range, this level carbohydrate intake allows you to lose fat. The main role is played by degree of activity, percentage of dry muscles and the rate at which planned to achieve a result.	1.4 – 3 g / kg
This volume is recommended for active men and women who want to maintain or gain lean muscle mass. it Ideal for muscle building. It is suitable for those who constantly training, working as a fitness instructor, or staying active all day (builders, professional athletes, and etc.).	3 – 4 g / kg
The optimal dose of carbohydrates for athletes, endurance workers (marathon runners, triathletes, etc.) and seeking to build muscle.	4 – 6 g / kg

When searching for complex carbohydrates, give preference to the following products:

• buckwheat
• sweet potato
• white rice
• brown rice
• wild rice
• quinoa
• red potatoes
• yamsu
• oats
• whole wheat bread
• cereal bread
• durum wheat pasta
• corn tortillas
• pasta
• couscous

Complex carbohydrates of fruit and vegetable origin represented by:

• sweet pepper
• spinach
• asparagus
• carrots
• brussels sprouts
• zucchini
• green beans
• sweet pea cuff
• beetroot
• artichokes
• cucumbers
• kale
• eggplant
• blueberries
• strawberries
• melon
• grape
• apples
• blueberries
• papaya
• peaches
• plums
• mango
• lychee
• lemons
• watermelon
• lime
• raspberries
• tangerines
• dates
• oranges

Step 6: Plan your drying menu based on your optimal balance macronutrients

A man weighing 104 kg and wanting to lose 0.5 kg of fat each week, should consume 2946 Kcal per day according to our calculations. We calculate the norm of micronutrients according to the following formula:

• Proteins: 3 g protein / kg weight x 104 kg = 312 g protein (1248 Kcal)
• Fat: 0.6 g fat / kg weight x 104 kg = 62.4 g fat (561.2 Kcal)
• Carbohydrates: 2946 calories per day – protein calories – fat calories = 1136.8 kcal or about 284 g (1136.8 / 4)
• 312 g of protein / 62.4 g of fat / 284 g of carbohydrates is 47.4% / 18.5% / 34.1%

Having dealt with macronutrient composition, determine how much meals a day, you can gain the norm. For fat burning are advised to eat five meals a day with at intervals of 2-3 hours, excluding food intake at the end workout.

Menu for drying the body for a day

Using our example, we create a nutrition program for fat burning, suppose our 104 kg client does cardio at 6.00 and conducts strength training at 17.00. So tricks food should be distributed and observed as follows:

• Cardio 6.00
• Meal No. 1 – 7.00
• Meal number 2 – 10.00
• Meal No. 3 – 13.00
• Meal No. 4 – 16.00
• Pre-Workout Meal – 16.45
• Strength training – 17.00
• Post-workout meal – 18.00 – 18.30
• Meal No. 5 – 20.30

Having compiled the diet during drying, you need to break into portions the total amount of macronutrients. The first thing to do is subtract from recommended dose of macronutrint taken after training, including with sports nutrition. Remaining value further distributed by meals. Assume that Our client’s post-training menu is as follows:

• 2 scoops whey protein isolate
• 1 medium-sized banana
• glass of water
• ice (optional)

At this meal, 330 Kcal (51 g protein, 0 g fat, 35 g of carbohydrates). Subtract these figures from the daily allowance macronutrients, and get 261 g of protein, 62.4 g of fat and 249 g carbohydrates. Now we distribute them in five meals.

Divide each value by 5 and get a single dose macronutrients: 10.2 g of protein, 12.5 g of fat, 49.8 g of carbohydrates. For building an optimal diet based on the figures obtained, it is necessary follow the following general rules:

• 100 g of chicken breast accounts for approximately 25 g squirrel
• for half a glass of boiled white rice – 25 g of carbohydrates
• 4 teaspoons of olive oil per 1 teaspoon of olive oil

According to these principles, one meal should include approximately 260 g chicken breast, a glass of boiled white rice and 3.5 teaspoonfuls tablespoons of olive oil (or one full tablespoon). it a wonderful template that will help beginners to develop a plan for themselves nutrition based on individual needs in macronutrients.

These products can be replaced with other protein sources, fats and carbohydrates. If you want an individual plan food that takes into account your taste preferences, use online rationing resource like Gauge Girl Training

Step 7 – Track Your Progress

The determination of the percentage of body fat should be carried out no more often than every 1-2 months. Meanwhile, other assessment methods can be applied. results. Weigh yourself every one to two weeks. On average you should lose weight by 0.5 kg weekly.

It is also useful to monitor changes in the girth of parts body with a sewing centimeter. Measure your chest waist, pelvis and hips once every one to two weeks. Volumes will go off with fat loss. No method will show exactly how much fat you burned. But at least you will know that the process is going on.

Please note that fat burning takes place at unequal intervals. At first you can get quick results, but then you come across the plateau effect. Sustainable sustainable progress will require constant adjustment of diet and training.

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