As we well know in bodybuilding, but also in other sports, there are two alternating periods: the mass phase And that of definition.
In the first phase the goal is to accumulate as much muscle mass as possible (increasing per force even the fat one), while in the second phase we will try to reduce the fat mass, keeping the muscle mass intact as much as possible.
Index
WHAT ARE THE OBJECTIVES OF THE DEFINITION PHASE?
- FAT MASS LOSS: the level of body fat to be reached must be realistic; it makes no sense to set very high goals in a short time, because you run the risk of recovering everything with your interests and going to health problems. If your body fat is around 16/18% try to drop to 10/12%.
- MUSCULAR MASS MAINTENANCE: in this phase of the hypo-caloric diet it will seem to us that we are also losing muscles, but in reality those that are reduced are intramuscular water and glycogen. Muscles seem hollow, but the underlying structural tissue remains.
- GOOD STATE OF HEALTH: physical health and especially mental health are put to the test in this delicate phase; one is weaker and more tired and it is easy to lose concentration. You should never abandon social life and it could be useful to try to distract yourself with hobbies other than training and fully enjoy the moments of rest.
HOW DO YOU START THE DEFINITION PHASE?
Usually the mass phase lasts until February / March; in view of the upcoming summer (or some competition for professional athletes) all bodybuilders, or almost all, begin to cut calories, some very gradually, some more clearly.
Recall that the definition phase is mainly set by the diet need targeted workouts!
There are two strategies different to start the calorie deficit:
- Immediately reduce your calorie intake by approx 500/600 calories then continue to reduce more slowly in the following weeks. This slightly more drastic method is useful for those who have not had a clean mass phase and have accumulated a lot of fat and water retention.
- Gradually reduce the deficit starting from 200 calories; this more tolerable method is good for those who have completed the mass phase without accumulating too much fat.
If in the first phase of the definition we give absolute importance to the diet and the caloric deficit through nutrition, in the following phases, sometimes, this is not enough and we must integrate a higher calorie expenditure to the diet than the previous phases.
It is at this point that the much hated training returns cardio!
Better to opt for the type liss (slow) rather than hiit, which would be too stressful at this stage.
HOW ARE MACRONUTRIENTS DEFINED?
PROTEIN
Le protein, as for the mass phase, should be maintained at 2,5-2,7 g/kg and should be well distributed in all meals throughout the day.
CARBS
Carbohydrates are those that are most cut in the definition phase; better not to go below 2-3 gr / kg and if you do a lot of cardio even better to stay on 4-5 gr / kg.
FATS
These, like proteins, are hardly reduced in definition. The ideal quota is 0,6-0,8 gr / kg, but if we keep the carbohydrates higher (4-5 gr / kg) it is better to lower them to 0,3-0,5 gr / kg.
IN CONCLUSION…
- The definition phase is based on a calorie deficit with the aim of losing fat mass and maintaining muscle mass.
- Calculate the daily caloric value well through macronutrients and choose whether to reduce carbohydrates or fats
- Choose whether to create a deficit primarily with diet or by incorporating cardio into your workout