How to make a good dryer?

Drying is a bodybuilding programme whose objective is to lose fat mass to make muscle mass more visible. It is often carried out after a weight gain programme.

Drying is a very delicate program. It is very easy for the neophyte and the uninformed athlete to miss out and fail his or her dry run. In this article I offer you all the information you need to do a good dry.

What to eat during the dry season?

During the dry run, you should adopt a low-calorie diet by reducing your daily calorie intake by about 15 %. You should also regulate your intake of macronutrients (carbohydrates, fat and protein):

• Protein: 1.5 to 2.5 grams of protein per kilogram of body mass. A high-protein diet will help you reach your goal quickly because proteins are involved in building muscle.
• Lipids: 0.5 to 1 gram of lipids per kilogram of body mass. Fats play a role in the hormonal system. A fat intake is necessary for a harmonious dryness.
• Carbohydrates: You can still eat them. However, you should focus on low-glycemic index carbohydrates and avoid slow sugars such as soft drinks and sweets.

Food supplements are not recommendedEspecially if you are inexperienced. You can, however, eat fat-burning foods such as celery and grapefruit.

You can use this information to compose a menu, while respecting your daily calorie intake.

An ideal menu idea for the dry season

For breakfast, choose cottage cheese 0 %, wholemeal bread, an apple and an egg. For lunch: green vegetables cooked with a teaspoon of olive oil, turkey breast and 1 yoghurt 0 %. For dinner: vegetables cooked with rapeseed oil, brown rice and red meat.

You you will need to adjust the amounts of each type of food according to your weight and your recommended calorie intake.

Training during the dry season

During the dry season, plan a number of 3 to 5 sessions per week maximum. The aim is to avoid overtraining, which would be counterproductive. You do not necessarily have to change your work routine. Prefer short and medium sets with heavy loads to long sets.

You can incorporate HIIT sessions into your programme if you are an experienced sportsperson. These sessions alternate intense sprint phases with recovery or medium speed phases for 15 to 20 minutes. They are not recommended for overweight people and beginners as they can cause muscles to melt.

The markers of an effective dry run

A proper dry run is marked by two indicators. You should see a loss of 500 grams to 1 kilogram per week and a loss of 300 grams should correspond to a loss of 1 centimetre on your abdominal circumference. If you are below or above these indicators, your diet plan is not adequate.

Dryland is a program that almost always follows a weight gain. However, it is quite difficult to manage and monitor. If you have any doubts, you can take a look at https://julienquaglierini.com/2018/02/faire-bonne-seche/ for a professional opinion.