it 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 for hypertrophy, muscle definition is an extremely subjective characteristic that basically depends on: nutrition, genetics, family habits and type of overall physical activity.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 about 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. (super-set) and began a protocol of 3 weekly slow running sessions for the definition. Sex Male Age 33 Height cm 178 Wrist circumference cm 17,5 Constitution Normal Height / wrist 10,2 Morphological type Normolineo Weight kg 82,0 Body mass index 25,9 Physiological body mass index desirable 21,7 Desirable physiological weight kg 68,8 Basal metabolism kcal 1676,6 Physical activity level coefficient Moderate, yes AUS 1.78 Energy expenditure kcal 2984,3 Diet HYPOCALORIC 2680Kcal Lipids 25% 670 Kcal 74.4g Proteins 1.7 g / kg * 512.7 Kcal 128.2g Carbohydrates 55,9% 1497.3 kcal 399.3g Breakfast 15% 402kcal Snack 10% 268kcal Lunch 30% 804kcal Snack 10% 268kcal Dinner 30% 804kcal Snack 5% 134kcal
Breakfast, about 15% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Cocoa powder 10g, 39.8kcal Granular sugar 5g, 19.4kcal Rusks 30g, 127.8kcal Jam, general 20g, 55.6kcal Snack, about 10% kcal TOT Wheat bread 30g, 79.8kcal Natural tuna, drained 50g, 64.0kcal Apple, with peel 200g, 104.0kcal Lunch, about 30% kcal TOT Boiled beans Borlotti beans, dried 100g, 311.0kcal Parmesan 10g, 39.2kcal Lettuce 100g, 18.0kcal Grilled chicken breast Chicken breast, meat only 100g, 110.0kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 25g, 225.0kcal Snack, about 10% kcal TOT Rye bread 30g, 79.8kcal Light yogurt 125g, 70.0kcal Oranges 200g, 126.0kcal Dinner, about 30% kcal TOT Boiled rice Brown rice 60g, 217.2kcal Parmesan 10g, 39.2kcal Eggplant 200g, 48.0kcal Tuna steak Fresh tuna, yellow fins 200g, 216.0kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 25g, 225.0kcal Snack, about 5% kcal TOT ½ Banana 150g, 133.5kcal
Breakfast, about 15% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Cocoa powder 10g, 39.8kcal Granular sugar 5g, 19.4kcal Rusks 30g, 127.8kcal Jam, general 20g, 55.6kcal Snack, about 10% kcal TOT Wheat bread 30g, 79.8kcal Natural tuna, drained 50g, 64.0kcal Pears 200g, 116.0kcal Lunch, about 30% kcal TOT Ceci I read Chickpeas, dried 90g, 300.6kcal Parmesan 10g, 39.2kcal Radish 100g, 23.0kcal Grilled turkey breast Turkey breast, meat only 100g, 111.0kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 25g, 225.0kcal Snack, about 10% kcal TOT Wheat bread 30g, 79.8kcal Light yogurt 125g, 70.0kcal Kiwi 200g, 122.0kcal Dinner, about 30% kcal TOT White pasta Whole wheat semolina pasta 60g, 194.4kcal Parmesan 10g, 39.2kcal Fennel 200g, 62.0kcal Cod in the pan Atlantic cod or hake 200g, 164.0kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 30g, 270.0kcal Snack, about 5% kcal TOT ½ Banana 150g, 133.5kcal
Breakfast, about 15% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Cocoa powder 10g, 39.8kcal Granular sugar 5g, 19.4kcal Rusks 30g, 127.8kcal Jam, general 20g, 55.6kcal Snack, about 10% kcal TOT Wheat bread 30g, 79.8kcal Natural tuna, drained 50g, 64.0kcal Clementine 250g, 94.0kcal Lunch, about 30% kcal TOT Boiled lentils Lentils, dried 90g, 292.0kcal Parmesan 10g, 39.2kcal Rocket 100g, 25.0kcal Cottage cheese Low-fat cottage cheese 100g, 107.5kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 25g, 225.0kcal Snack, about 10% kcal TOT Rye bread 30g, 79.8kcal Light yogurt 125g, 70.0kcal Pineapple 200g, 100.0kcal Dinner, about 30% kcal TOT White pasta Whole wheat semolina pasta 60g, 194.4kcal Parmesan 10g, 39.2kcal Eggplant 200g, 82.0kcal Grilled sea bream Sea bream 200g, 180.0kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 25g, 225.0kcal Snack, about 5% kcal TOT ½ Banana 150g, 133.5kcal
Breakfast, about 15% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Cocoa powder 10g, 39.8kcal Granular sugar 5g, 19.4kcal Rusks 30g, 127.8kcal Jam, general 20g, 55.6kcal Snack, about 10% kcal TOT Wheat bread 30g, 79.8kcal Natural tuna, drained 50g, 64.0kcal Apple, with peel 200g, 104.0kcal Lunch, about 30% kcal TOT Boiled beans Borlotti beans, dried 100g, 311.0kcal Parmesan 10g, 39.2kcal Lettuce 100g, 18.0kcal Egg white omelette Egg whites 300g, 126.0kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 25g, 225.0kcal Snack, about 10% kcal TOT Rye bread 30g, 79.8kcal Light yogurt 125g, 70.0kcal Oranges 200g, 126.0kcal Dinner, about 30% kcal TOT Boiled rice Brown rice 60g, 217.2kcal Parmesan 10g, 39.2kcal Eggplant 200g, 48.0kcal Sea bass Sea bass, various species 200g, 194.0kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 25g, 225.0kcal Snack, about 5% kcal TOT ½ Banana 150g, 133.5kcal
Breakfast, about 15% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Cocoa powder 10g, 39.8kcal Granular sugar 5g, 19.4kcal Rusks 30g, 127.8kcal Jam, general 20g, 55.6kcal Snack, about 10% kcal TOT Wheat bread 30g, 79.8kcal Natural tuna, drained 50g, 64.0kcal Pears 200g, 116.0kcal Lunch, about 30% kcal TOT Ceci I read Chickpeas, dried 90g, 300.6kcal Parmesan 10g, 39.2kcal Radish 100g, 23.0kcal Veal steak Loin of veal 100g, 116.0kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 25g, 225.0kcal Snack, about 10% kcal TOT Wheat bread 30g, 79.8kcal Light yogurt 125g, 70.0kcal Kiwi 200g, 122.0kcal Dinner, about 30% kcal TOT White pasta Whole wheat semolina pasta 60g, 194.4kcal Parmesan 10g, 39.2kcal Fennel 200g, 62.0kcal Monkfish Monkfish 200g, 126.0kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 30g, 270.0kcal Snack, about 5% kcal TOT ½ Banana 150g, 133.5kcal
Breakfast, about 15% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Cocoa powder 10g, 39.8kcal Granular sugar 5g, 19.4kcal Rusks 30g, 127.8kcal Jam, general 20g, 55.6kcal Snack, about 10% kcal TOT Wheat bread 30g, 79.8kcal Natural tuna, drained 50g, 64.0kcal Clementine 250g, 94.0kcal Lunch, about 30% kcal TOT Boiled lentils Lentils, dried 90g, 292.0kcal Parmesan 10g, 39.2kcal Rocket 100g, 25.0kcal Cottage cheese Low-fat cottage cheese 100g, 107.5kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 25g, 225.0kcal Snack, about 10% kcal TOT Rye bread 30g, 79.8kcal Light yogurt 125g, 70.0kcal Pineapple 200g, 100.0kcal Dinner, about 30% kcal TOT Boiled rice Brown rice 60g, 217.2kcal Parmesan 10g, 39.2kcal Eggplant 200g, 82.0kcal St. Peter in the oven San Pietro fish fillets 200g, 160.0kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 30g, 270.0kcal Snack, about 5% kcal TOT ½ Banana 150g, 133.5kcal
Breakfast, about 15% kcal TOT Low-fat milk, 2% 300ml, 150.0kcal Cocoa powder 10g, 39.8kcal Granular sugar 5g, 19.4kcal Rusks 30g, 127.8kcal Jam, general 20g, 55.6kcal Snack, about 10% kcal TOT Wheat bread 30g, 79.8kcal Natural tuna, drained 50g, 64.0kcal Apple, with peel 200g, 104.0kcal Lunch, about 30% kcal TOT Boiled beans Borlotti beans, dried 100g, 311.0kcal Parmesan 10g, 39.2kcal Lettuce 100g, 18.0kcal Grilled turkey breast Turkey breast, meat only 100g, 111.0kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 25g, 225.0kcal Snack, about 10% kcal TOT Rye bread 30g, 79.8kcal Light yogurt 125g, 70.0kcal Oranges 200g, 126.0kcal Dinner, about 30% kcal TOT White pasta Whole wheat semolina pasta 60g, 194.4kcal Parmesan 10g, 39.2kcal Eggplant 200g, 48.0kcal Shark steak Dogfish 200g, 160.0kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 30g, 270.0kcal Snack, about 5% kcal TOT ½ Banana 150g, 133.5kcal
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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 for hypertrophy, muscle definition is an extremely subjective characteristic that basically depends on: nutrition, genetics, family habits and type of overall physical activity.
- Total caloric intake slightly lower than that of the normocaloric diet (-10%)
- Alternatively, total caloric intake equal to normocaloric, which does NOT take into account the additional aerobic exercise
- 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)
- Energy breakdown of meals into at least 5-6 meals per day
- Choice of foods low in saturated fat and cholesterol, as well as products with a low glycemic index
- Moderation of the glycemic load at meals
- Elimination of alcohol.
* Having an extremely developed muscle mass, it was decided to apply the protein coefficient to the average value between the desirable physiological weight (from the tables) and the real one: (68.8 + 82.0) / 2 = 75.4kg
Muscle definition diet example in bodybuilding - Day 1
Muscle definition diet example in bodybuilding - Day 2
Muscle definition diet example in bodybuilding - Day 3
Muscle definition diet example in bodybuilding - Day 4
Bodybuilding Muscle Definition Diet Example - Day 5
Muscle definition diet example in bodybuilding - Day 6
Bodybuilding Muscle Definition Diet Example - Day 7
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