Unlike traditional weight loss, drying or cutting is for those who already have a background in bodybuilding and want to lose fat in order to shape their body and have more visible muscles.
The principles of weight loss
As with weight loss, in a dry run you will need to be in a caloric deficit. This means that you have to eat less calories than your body consumes. As a result, the calories that the body lacks in order to live will be drawn from the body's reserves, in particular from fat stocks, but also from the muscles. Thus, in order not to lose too much muscle mass, it is necessary to consume a large quantity of protein. We are talking about 2. 4 grams of protein per kilo of body weight for a man and 2 grams for a woman. According to a study*, you should consume between 1. 6 grams and 2. 4 grams of protein to hope to maintain good muscle quality during a dry period.
It is therefore important to have a complete diet, with a consistent intake of fats and carbohydrates so that the body does not lack essential fatty acids and vitamins and minerals.
In addition to diet, training plays an important role in the success of a diet for two reasons:
- To increase the calorie deficit: the more you exercise, the more calories you burn; by adding cardio sessions to your training, it is possible to dry out more quickly.
- Maintain muscle mass: during a dry period, some of the missing energy is drawn from the muscles, so it is essential to continue with weight training sessions to limit the loss of muscle mass.
Food supplements to help with weight loss
The difficulty in a lean period is to lose fat while maintaining muscle mass. Even if protein powders are not essential for a successful diet, they can be a real asset. Whether it's for a morning snack or after a workout, protein powders make it easier to reach your daily protein total. It is also a good way to have a morning and/or afternoon snack at work without taking a break.
Calculating your daily calorie requirements
First of all, you need to know your basal metabolic rate, to do this you just need to apply a simple formula:
- Male = + - (6. 75 x Age) + 66. 47
- Woman = + - (4. 67 x Age) + 655. 1
Once the basal metabolic rate is obtained, it must be multiplied by the coefficient corresponding to the physical activity.
- Slightly active=x 1. 1 (office work and low physical activity)
- Slightly active=x 1. 24 (office work and moderate physical activity)
- Very active=x 1. 4 (active work and moderate physical activity)
- Extremely active= x 1. 62 (active work and intensive physical activity)
For a dry person the total obtained should be reduced by about 10% or 20%.
Example calculation
- 30 year old man, 1. 8 metres, 80 kilos, very active
Basic metabolism : (13. 75 x80) + (500. 33 x1. 8) - (6. 75 x3
1) + 66 . 47= 1864. 6
Total daily calorie requirement: 1864. 6 x 1. 4=
261
1
The daily calorie requirement will be 2610 ckal, to be adjusted according to the objective. For a fast dryness you will have to reduce the intake by about 20%: 2610 / 1,2 =2175.
- 30 year old woman, 1. 7 metres, 60 kilos, very active
Basal metabolic rate : (9. 56 x6
1) + (184. 96 x1. 7) - (4. 67 x31) + 655. 1 = 563. 6 314. 43 140.
1 = 1393
Total daily calorie requirement: 1393 x 1. 4= 1950. 2
The daily calorie requirement will be 1950. 2 ckal, to be adjusted according to the goal. For a controlled dryness we will reduce by about 10% of the total, i. e. : 1950. 2 / 1. 1 =1772
Examples of dietary programs for dryness
The important thing in a dry period is not to deprive the body of vitamins and minerals, so a good balance is needed between lipids (essential fatty acids), carbohydrates (the body's fuel) and proteins (essential for maintaining muscle mass).
In order to avoid the feeling of hunger, due to the low caloric total, the programme is divided into 3 meals and two snacks. For these programmes we take as an example a man and a woman in their thirties, in good physical shape and training 4 to 5 times a week.
Dry program for men: 2100 calories
| Food | Quantity |
|---|---|
| Oat flakes | 80 grams |
| White cheese 0% | 200 grams |
| Banana | A small one (50 grams) |
| Peanut butter | 20 grams |
| Protein powder | 1 dose (25 grams) |
| White meat (chicken, turkey. . . ) | 200 grams |
| Pulses (lentil, chickpea. . . ) | 150 grams |
| Avocado | A small one (70 grams) |
| Olive oil | 15 grams |
| Protein powder | 1 dose (25 grams) |
| Dried fruit | 30 grams |
| 200 grams | |
| Vegetables | Illimited |
| Grape seed oil | 1 teaspoon |
Women's dry program: 1750 calories
| Food | Quantity |
|---|---|
| Oat flakes | 50 grams |
| White cheese 0% | 150 grams |
| Banana | A small one (50 grams) |
| Peanut butter | 10 grams |
| Protein powder | 1 scoop (25 grams) |
| White meat (chicken, turkey. . . ) | 150 grams |
| Pulses (lentil, chickpea. . . ) | 150 grams |
| Avocado | half a (40 grams) |
| Olive oil | 10 grams |
| Protein powder | 1 dose (25 grams) |
| Dried fruit | 20 grams |
| 150 grams | |
| Vegetables | Illimited |
| Grape seed oil | 1 teaspoon |
To know: In these programs, protein in powder form makes it easier to reach the daily protein goal. If you do not wish to use food supplements, you can replace the 2 doses of protein powder with solid foods such as eggs or chicken, however for an equivalent amount of protein you will need to consume about 350 grams of chicken.
2 tips for a successful dry
- Divide meals:To avoid feeling hungry, it is important to eat throughout the day. This is why the programme contains 2 snacks. It is even possible to add a third snack in the evening before going to bed (cottage cheese for example)
- Having a healthy lifestyle:A Beyond sport, it is important to have a healthy lifestyle with regular cardio sessions and a healthy diet so that you never run out of energy.
bibliographie
*Amy J. Hector International Journal of Sports Nutrition and Exercise Metabolism 2018
