So let's start with what you would clearly imagine. What is drying and how it differs from simple weight loss. Because these are two different things, it means just losing weight, it is specifically changing your diet and lifestyle with the sole purpose of convincing the cherished arrow on the scales.
This has nothing to do with drying. Because drying is the maximum disposal of subcutaneous fat while maintaining muscle mass.
The first 2 weeks.
1. What I turned off on drying is Creatine as it gives extra reps at the end of the workout. But as we know, creatine retains water in the body, and in the first weeks of the body should leave all the water.
Also on drying, we need to create a calorie deficit. In the beginning, the deficit should be small. Also when I was drying I just lost 7 kg. You need to take a portion of carbohydrate to maintain shape (the daily norm) and just 2 times reduced it. And at the same time, I increased my daily protein intake by about 25%. This way we compensate and do not give the body a lot of stress. When it is the first 2 weeks of drying, we refuse meat, but you can eat fish, eggs, cottage cheese and sports nutrition.
And I also increased the amount of fat a little. And you don't have to worry about your testosterone dropping. This will not be the body find cholesterol for this. But in the next 3-5 weeks, we will increase the percentage of correct fat.
Rule the more diverse you have fats on drying the better. This helps restore cell membranes, hair, nails, skin, etc. Therefore, we need fats, but we need to monitor their supply.
After all, in the first 2 weeks I lost not a bad weight. Since I reduced the amount of carbohydrates, removed creatine, and of course the level of glycogen decreased and the water left the body. The next few weeks will be more difficult, but we will have to act differently there.
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