- Diet for sculpture - the most important rules
- Sample diet for a sculpture
- Diet for a sculpture for a person weighing 70 kg
- The best supplements for bodybuilders
- Diet for carving fora person weighing 80 kg
- Diet for a sculpture for a person weighing 90 kg
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The sculptural diet aims to highlight the built up muscle mass. But in order to move from mass-building to sculpting, you don't have to starve yourself and train until you drop. Every organism is different and needs well-chosen calories for the diet plan to have the desired benefits. Check what a sculpture diet should look like for people weighing 70 kg, 80 kg and 90 kg, learn about the sample menu in the sculpture diet and find out what are the most important dietary principles in the fight for a beautiful body.
Sculpture dietshould take into account the correct proportions of macronutrients and properly calculated calorific value. Depending on your BMR, a sample sculpture diet can be arranged. If you have worked conscientiously at the gym for the whole year, an appropriate menu will make you lose body fat and make your muscles visible. Moderation, consistency and regularity are the key to success!
See our sample diet for a sculpture for a person weighing 70, 80 and 90 kg and try to choose the right menu for yourself.
Diet for sculpture - the most important rules
Before you know the distribution of macronutrients in the sample diet for sculpture, learn about its basic rules.
1. Don't starve yourself
Starvation is the number one enemy of a sculpted, slim figure. When we are too high in calories, our body stores more body fat as part of its defense processes. In this way, we also destroy our resting metabolism, which slows down significantly without the right fuel, which is food. Fasting means that we do not have the strength to exercise, and yet this training is the second way, apart from diet, to have a beautiful, sculpted figure. Starvation gives you a weight loss effect at the beginning, but it is very short-lived because you will be losing weight until the yo-yo effect is activated. Fasting damages our body and is not a long-term way to lose kilos.
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2. Eat regularly
Regular meals are the basis of a sculpting diet. Eatingthe right proportions of food at short intervals do not allow you to feel hungry. This, in turn, prevents snacking and frequent deviations from the diet. Regular meals make our metabolism work at an increased speed all the time. Too long breaks in eating (over 5 hours) start the process of fat deposition and the yo-yo effect.
Remember to eat small portions preferably every 3 or 4 hours. This will prevent you from feeling hungry and will provide you with adequate nutrition and plenty of vitality throughout the day.
3. Drink plenty of water
Water is the transporter of the most important micronutrients and nutrients in our body. Without adequate hydration, even the best diet for sculpture will be useless.
Depending on the effort during the day, temperature and body weight, we should drink 2 to 5 liters of water a day! It is said that the optimal amount of fluid is 3 liters for each person, but this is a highly individual matter. The most important thing is to drink the water in small amounts and regularly, preferably every few dozen minutes. Gulping down a whole bottle of water at once is a wrong strategy. Then the water will immediately pass through the kidneys into the bladder, and our body will spend it almost immediately instead of absorbing it.
4. Give up simple carbohydrates
If carbohydrates are simple, then only after you've finished your workout! This rule should be followed by everyone who is fighting for a slim figure. Simple carbohydrates are low in nutrients, high in calories and have a high glycemic index. This makes them useful only after training, when our muscles lose muscle glycogen, which is created thanks to simple carbohydrates. We can include white flour products - pasta, bread and sweets, white rice and even fruit!
During the day, replace simple carbohydrates with complex carbohydrates, and your body will thank you for it with a slim figure. When following your Sculpture Diet, eat whole grains such as brown rice, wholemeal pasta, multigrain bread, and brown rice. Don't skip fruit as they are packed with vitamins and minerals, but make sure you consume them for the first part of the day.
Check also: Do you eat carbohydrates at night? Carbohydrates in the evening and reduction
5. Watch the proportion of macronutrients
Each of us has the appropriate amount of macronutrients determined for our body, which should be provided to itself in order to function properly. The macronutrients consist of proteins, fats and carbohydrates in a basic proportion of 15% protein, 30% fat, 55% carbohydrates. When we follow theseAs a guideline, our body has the right ratio of fat to lean muscle mass. Disrupted intake of any of the macronutrients may lead to excessive fatness or problems with building muscle mass.
6. Don't overeat before going to bed
Dinner is a very important meal. It gives us a calm and hard sleep, helps in the production of serotonin and tryptophan, i.e. the hormones of happiness and sleep, and does not disturb the work of our metabolism. However, the extreme of overeating at bedtime may produce opposite results to those listed. A burdened stomach will focus on digestion, so it won't release the hormones needed to fall asleep, and it can wake us up during the night. In addition, our body may not absorb a large and heavy portion of food late in the day, and this will result in the excess calories being deposited as body fat.
Dinner is best eaten 2 hours before going to bed. It should consist of carbohydrates and a small amount of protein and he althy fats.
Sample diet for a sculpture
To describe the proper caloric content and macronutrient distribution for a person, six most important components should be considered: gender, weight, height, age, physical activity, goal. There is no one perfect and universal diet plan. In order for the sculpture diet to be effective for a person weighing 90, 80 or 70 kg, it is necessary to calculate their BMR, i.e. caloric demand, taking into account the above guidelines.
Check: How do you calculate your caloric requirement? Patterns for BRM and CPM
The following examples of a diet for sculpture are indicative only, but you can successfully draw appropriate conclusions from them. If you need a carefully written sculpting diet along with a menu for each day, you should go to a dietitian. He will determine an individual diet for you, taking into account all the necessary parameters.
Diet for a sculpture for a person weighing 70 kg
Gender: female
Weight: 70 kg
Height: 170 cm
Age: 25
Moderate physical activity, exercise twice a week
The caloric requirement to lose weight is 2060 kcal.
- 15% protein: 309 kcal=78 g
- 55% carbohydrate: 1133 kcal=284 g
- 30% fat: 618 kcal=69 g
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Diet for carving fora person weighing 80 kg
Gender: male
Weight: 80 kg
Height: 180 cm
Age: 27
High physical activity, exercise several times a week
The caloric requirement to lose weight is 2896 kcal.
- 15% protein: 435 kcal=109 g
- 55% carbohydrate: 1,593 kcal=399 g
- 30% fat: 869 kcal=97g
Diet for a sculpture for a person weighing 90 kg
Gender: female
Weight: 90 kg
Height: 165 cm
Age: 30
Low physical activity, exercise once a week, light work
The caloric requirement to lose weight is 2054 kcal.
- 15% protein: 309 kcal=78g
- 55% carbohydrate: 1130 kcal=283g
- 30% fat: 617 kcal=69g
Sample sculpture diet for a person weighing 80 kg - 1-day menu
Breakfast: Skim milk porridge with nuts and raisins.
II Breakfast: Two sandwiches made of whole grain bread with parsley paste, turkey tenderloin and tomato.
Lunch: Steamed turkey breast, with buckwheat and a mix of frozen vegetables for the pan.
Afternoon tea: Pumpkin cream soup or tomato and pepper cream soup with whole grain croutons.
Dinner: Salad with couscous, smoked salmon, arugula, olives, dill, chives and parsley.