Example diet for muscle definition in body building

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Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

Definition in body building

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 painful 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 by definition

Below we will take an average case as an example, i.e. referring to a person with well-developed muscles and no particular tendency to lose weight or increase body fat, who, to compensate for the appetite triggered by a very active job, decides to start a aerobic exercise protocol aimed at muscle definition. Referring to a similar eventuality, the cardinal principles of the diet for the definition are:

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

Useful supplements in the diet for the definition in body-building

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

1. Thermogenic: these are cocktail of stimulants that should exert a lipolytic effect on adipose tissue and increase the 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 BCAA in doses of approximately 1g per 10kg of weight (physiological or real if with fat mass ≤15%) to be consumed on training days (divided into before, during and after the session) could be quite useful.

Diet for muscle definition in bodybuilding: Example

• Agricultural worker who carries out 3 weekly workouts 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, it was decided to apply the protein coefficient to the average value between physiological weight desirable (from tables) and the real one: (68,8+82,0)/2=75,4g

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