Example of a body-building diet for muscle definition

Premise

The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.

Definition in body-building

The definition is one of the 4 essential components of body-building (volume, definition, proportions and symmetry).

Starting from the assumption that there can be no definition without a minimum of mass, it is necessary to specify that, for some, muscle cutting represents a particularly difficult phase of the year, while for others it is less problematic. In summary, as with hypertrophy, muscle definition is an extremely subjective characteristic that fundamentally depends on: nutrition, genetics, family habits and type of overall physical activity.

Diet for definition

In the following we will take an average case as an example, referring to a subject with well developed musculature and no particular tendency to lose weight or increase body fat, which, to compensate for the appetite triggered by a very active work, decides to start a aerobic exercise protocol aimed at muscle definition. Referring to a similar possibility, the main principles of the definition diet are:

1. Total caloric intake slightly lower than the normocaloric diet (-10%)
2. Alternatively, the total caloric intake is the same as normocalorica, which does NOT take into account additional aerobic exercise
3. Nutritional distribution of the balanced or slightly high-protein diet (percentage increase in proteins, NOT absolute, with 25% of lipids and the rest carbohydrates - see example protein diet for weight loss)
4. Energy distribution of meals in at least 5-6 meals a day
5. Choice of foods low in saturated fat and cholesterol, as well as products with low glycemic index
6. Moderation of glycemic load with meals
7. Elimination of alcohol.

Useful supplements in the diet for definition in body building

The supplements used in the diet for definition in body-building are many, but not all are actually useful for the purpose; personally, I think worthy of note only:

1. Thermogenic: these are cocktails of stimulants that should exert a lipolytic effect on adipose tissue and increase basal metabolism (questionable, at least as regards the increase in energy expenditure!)
2. Branched amino acids: they are chosen on the basis of caloric restriction or on the more or less catabolic tendency of the subject in question; for those who tend to easily lose muscle mass during cutting, use BCAAs in doses of about 1g every 10kg of weight (physiological or real if with a fat mass of ≤15%) to be consumed on training days (divided into before, during and after the session) could be quite useful.

Diet for muscle definition in body building: Example

• Agricultural worker who carries out 3 weekly training sessions in the weight room (super-set) and has started a protocol of 3 weekly slow-running sessions for the definition.

* Having an extremely developed muscle mass, we chose to apply the protein coefficient to the average value between the desirable physiological weight (from tables) and the real one : (68.8 + 82.0) / 2 = 75.4kg

Example of a body-building diet for muscle definition - Day 1

Example diet for muscle definition in body-building - Day 2

Example of a body-building diet for muscle definition - Day 3

Example diet for muscle definition in body-building - Day 4

Example of a body-building diet for muscle definition - Day 5

Example of a body-building diet for muscle definition - Day 6

Example of a body-building diet for muscle definition - Day 7