This dry program is specifically developed for women, and it differs from that of a man. The goal is to eliminate the fat as much as possible by making visible the hard-won muscles .
Sample menu for a 1200 calorie day
Each of these menu types is easy to prepare.
at breakfast : a whole egg (preferably calf to avoid fat) , 20 grams of hard cheese, 30 grams of oatmeal and a banana.
in the middle of the morning : 40 grams of natural tuna (no tuna in oil) , 30 grams of dried apricots and 5 grams of nuts.
at lunch : 50 grams of chicken breast , 200 grams of steamed vegetables or raw vegetables, 1 teaspoon of olive oil.
mid-afternoon : 75 grams of ham (ie 1 slice and a half) , an apple and 5 grams of almonds.
at dinner, ideally within one hour after the end of your bodybuilding session : 50 grams of red meat ie a half steak minced 5% fat, 50 grams of semolina steamed and 150 grams of cooked vegetables also, 1 teaspoon of olive oil.
How to hold on for a long time ?
This typical day is an effective program, with a good food balance . But the downside of its light side is that it may be difficult to hold for a week or more. To avoid lassitude, one idea is to diversify food:
For meats, vary between chicken breast , white fish, salmon pudding (maximum twice a week), Haché steak 5% fat and tuna
For cooked vegetables draw in green beans, broccoli and spinach
How to proceed to dry ?
We must gradually reduce the intake of carbohydrates, starchy foods (pasta, rice, bread), cereals … and also lipids , without eliminating them because they give the energy necessary to continue your bodybuilding sessions.
It is necessary to favor low glycemic index carbohydrates , those that do not turn into fat.
In contrast, increase the intake of protein and amino acids: lean meat, fish, egg whites etc …. Your body should never be missing, so it is necessary to eat in 5 meals a day, each containing natural lean proteins, without protein powder.
Respect this program 7 days a week for 1 month and you will dry .