As its name suggests, the definition of diet consists of defining oneself, eliminating as much fat from the body while maintaining as much muscle as possible; this in bodybuilding jargon is called “dry,” “split,” etc.
To do this, when we consider that we have adequate muscle mass, what we want is to show said mass in a defined way.
Let’s imagine that after doing a volume diet and being at our highest body weight, the first thing we have to do is progressively eliminate the foods that have a more significant number of fats and sugars; we are left with a diet similar to the following:
1st meal 2nd meal 3rd meal 4th meal 5th meal
Oatmeal
Muesli
Milk
Omelette 7 clear 250 gr of rice
200 gr of chicken Rice-pasta (200gr)
Tuna – turkey – red meat (250 gr) Rice (100 gr) or potatoes (200 gr)
Omelette 7 clear
Pineapple-kiwi Vegetable stew
Chicken-turkey-fish (250 gr)
The definition period for each person is variable but usually ranges from two to three months. We have to remember that we should not lose more than 500 grams of weight a week. Plus, it would mean an excessive loss of muscle, something we want to avoid.
If our interest were competition, the definition diet would have to be even more strict, such that in the final stretch, approximately the last four weeks, we would have to eat practically only rice and chicken, controlling at the same time the amount of water that we ingest daily.
In the last week of preparation, some bodybuilders drink distilled water, from which the body absorbs what it needs to avoid dehydration, and the rest is eliminated.
The week before competing
It was essential at the competition level last week. In this, a process is known as “carbohydrate loading and unloading” is carried out.
The discharge varies depending on each athlete and consists of a carbohydrate discharge; this does not mean that you have to stay at zero carbohydrates.
You should never lose approximately 150 grams per day, and it can last two or three days, in which you will train hard, noticing at the same time that your body loses some tone.
After this, the loading period would come (which would last until the day of the competition), in which we stopped training and where we would start taking carbohydrates in large quantities, with which we get the body to absorb all those carbohydrates, and the muscle acquires that feeling that we have the muscles “full and inflated,” and at the same time, the skin becomes thinner, like cigarette paper and more attached to the muscle and bone.
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The body can use approximately 31.4 Cal/lb of fat/day. This key statistic tells you a lot about your maximum fat loss rate because fat loss only occurs when the body uses calories from its fat stores. Therefore, there is a maximum rate of fat loss, and that rate depends on how much fat you have.
If you have 25 pounds of fat on your body, you can metabolize approximately 31.4 * 25 = 785 calories from fat per day.
Meanwhile, a pound of human fat tissue is estimated to store roughly 3,500 Cal. It may be a little higher or lower, but that’s the number that is shed frequently.
If you estimate your weekly fat calories at 785 * 7 = 5495 Cal/week and divide by 3500 Cal/lb, you will get a maximum rate of fat loss of approximately 1.57 lb/week.
To avoid muscle loss, you should never have a more significant deficit than your body can get from fat. Otherwise, you are guaranteed to lose muscle to stay alive. Beyond that, you should train with weights and eat a high protein diet to prevent catabolism, muscle breakdown. Small, frequent meals to keep insulin levels constant are also believed to help. Another technique that is suspected of helping but has not been proven is to increase your free testosterone, such as with a zinc supplement, or to abstain from masturbation.
The obvious indicator that you are losing muscle is that your muscles are getting smaller and weaker. I don’t know anyone else.
What is depletion?
It consists of eliminating all fat residue first and water later from the body to allow the skin to adhere to the muscle, seeking the more excellent definition and solid appearance of the muscle mass obtained with training.
It is crucial to note that this state of maximum dehydration is unnatural and that, therefore, it should not be maintained for very long periods to avoid metabolic damage in the medium and long term; it is only used to prepare for a competition or a training session. Photography. The months leading up to an event are difficult as the diet changed drastically, training and supplementation.
Depletion phase
In the depletion phase, the aim is to reduce fat from 20% to 4% at the end. The end of this stage involves body dehydration, before a competition, to present a lean body.
The original and volume phase diet of a competitor, in general, includes a proportion of 70% Carbohydrates, 20% Proteins and 10% Fat. Generally, in carbohydrates, you will consume 60% Complex Carbohydrates (flours or cereals), 20% Simple Carbohydrates (fruits) and 20% Fibrous Carbohydrates (vegetables). You will also have an abundant supplementation of protein shakes high in carbohydrates, consuming 5-6 meals a day.
Depletion can be achieved gradually, lasting about 16 weeks, or quickly (more aggressively) over six days.
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16-week process
Weeks 1 to 4:It should start with a fat percentage of 12% or less and with 5 to 12 kilograms over the competition weight.
The first change made is the decrease in the total percentage of carbohydrates, decreasing by 3% each week during the first four weeks.
The group of carbohydrates that we will reduce first are the simple ones, which will begin to be replaced by fibrous ones; that is, we will be substituting fruits for salads. Protein is increased 2%, mainly as 0% carbo shakes.
Weeks 5 to 8:From the fifth week on, the total amount of fat consumed should decrease by 1% per week, while carbohydrates will continue to decrease at a rate of 3-4% per week, in such a way that by the end of the eighth week, a 40 to 45% of original carbohydrates in the diet, complex carbohydrates will have decreased from the original 60 to 30%, simple carbohydrates from 20 to 10% and fibrous will have increased to double the original. Protein (0% carbs and fat-free) increases 2% weekly from the first week.
