This is what you need to eat in the definition phase to reveal your muscles

This is what you need to eat in the definition phase to reveal your muscles. 

From now on, it’s all about calorie deficit instead of excess. These foods will help you get the most out of your shape

You’re already in top shape, you train hard every day, but your muscles are still hidden under a thin layer of fat? Don’t panic! It’s completely normal for belly fat , for example , to cover the contours of your abdominal muscles if you’ve been in the bulking phase . Especially if you’ve gained a lot of mass with a dirty bulk. Now it’s time to change your diet and lose excess fat to get “shredded” (more defined). We’ll tell you how that works here.

Muscle definition: Coordinating nutrition and training

The right diet is – in addition to training – the be-all and end-all. Because a respectable muscle definition requires a small, strategic masterpiece: On the one hand, you have to be and remain muscular enough to be able to define the muscles in the first place. On the other hand, it is about reducing the body fat percentage (BFP) so much that the individual muscle groups become visible – without losing muscle mass.

That’s why it’s important that you coordinate your training and nutrition, keep an eye on your energy balance and distribute macronutrients smartly throughout the day.

With the Men’s Health nutrition coaching, you can also have an individual muscle definition nutrition plan created for you. Adapted to your calorie needs, your preferences and your diet. 

Your goal: Reduce body fat percentage without losing muscle

While in the muscle building phase (also known as the mass phase) you aim for a positive calorie balance in order to build muscle mass, muscle definition requires a calorie deficit. We assume that you are already in pretty good shape and just want to define your muscles.

In order to “melt away” the layer of fat over your muscles, you need to go into a slight deficit and consume fewer calories than you burn. Subtract around 300 to a maximum of 500 calories from your daily requirement.

How strong your muscles appear ultimately depends on your body fat percentage. This is the proportion of fat stored in your body in relation to your total body mass. To achieve visible success, you should therefore aim for a body fat percentage of 6 to 12 percent.

With low carb for a “shredded” body

The trick is to protect muscles from breaking down while at the same time promoting the breakdown of body fat as much as possible. This can be done healthily and easily with a moderate low-carb diet .

How many carbohydrates, protein and fat are allowed per day? As part of a moderate low-carb diet, around 100 grams of carbohydrates per day are allowed. That corresponds to around 10 to 20 percent of your daily calorie requirement. Include most of the carbs in your post-workout meal after training. Since you are saving on carbohydrates, you will automatically consume more protein (around 30 percent) and fat (up to 50 percent of your daily calorie requirement). High-quality proteins and fat sources ensure more intense, lasting satiety. Low carb also has a positive effect on the basal metabolic rate, also because it takes more energy to break down proteins than carbohydrates, for example. In the end, however, it is not just the amount of the individual macronutrients that counts, but above all your daily energy balance.

Fat loss: These foods belong on the menu

Now we’ll take another look at the individual macros and tell you which foods contain them.

1. Proteins: Protein is particularly important for you because the macronutrient not only ensures that your muscle fibers thicken and you build mass. Protein also protects against muscle loss – and that is particularly important when you are in a calorie deficit. You should consume around 1.5 to 2 grams of protein per kilogram of body weight per day, depending on your fitness level.

It is best to eat foods that are high in protein but low in fat:

• • Lean meat such as poultry (chicken or turkey) and beefFish (tuna, salmon, cod & Co.) and seafood (such as shrimp)Legumes (such as beans, lentils or chickpeas)EggsLow-fat milk and dairy products such as yoghurt,

Skyr or Quark

• or grainy cream cheese.Soy products such as tofuNuts, seeds and kernels

2. Carbohydrates: Low carb does not mean no carb, so carbohydrates are not completely taboo – especially not after training. 100 grams a day corresponds to a moderate low-carb diet. Then quickly fill your stores with a snack of easily digestible carbohydrates (such as a banana) in combination with quickly available protein (such as a whey protein shake ).

The subsequent post-workout meal (around 1-2 hours after training) should contain plenty of protein and a large portion of vegetables (such as broccoli) as well as a carbohydrate-rich side dish such as rice or pasta. The best tips for building muscle quickly

Possible carb-protein combinations:

• (Brown) rice with lean poultry (turkey or chicken) and vegetablesScrambled eggs or omelette with millet and vegetablesMinced meat with rice and kidney beans, chickpeas etc.Sweet potatoes with poultry and vegetablesCottage cheese with canned tunaSalmon fillet with quinoa and vegetablesBoiled potatoes with quark, vegetables and lean fishWhole grain pasta with poultry and vegetables

3. Fat: Healthy fats are a must in the daily diet of athletes. The optimal amount for fat loss is 0.8 to 1 g of fat per kilogram of body weight per day.

Omega-3 fatty acids in particular are essential, especially for your brain and cardiovascular system. But polyunsaturated fats also have a positive effect on muscle building, as they play an important role in protein biosynthesis, i.e. the formation of new proteins.

It is crucial that you choose the right sources of fat. Avoid fatty sausages, fried foods and any convenience foods, as these are often where the “bad” saturated fats or even trans fats are hidden .

Instead, the following fat sources should be on your menu:

• • Vegetable oils such as linseed oil, rapeseed oil or coconut oil linseed
• or chia seedsHerring and mackerelSalmon / tunaNutsAvocados

You should avoid these foods during the definition phase

As you already know, the right diet is the key to success, because training alone won’t give you an athletic figure. But just as the right diet helps you build muscle, there are foods that can reduce and slow down your success. These include industrial sugar and too many white flour products.

You should currently avoid these foods:

Alcohol:

• • Deprives your body of energy and nutrients.

Wheat flour:

• • Causes insulin/blood sugar levels to skyrocket and slows down fat burning.

Finished products:

• • Contains many additives that offer no added value for your body. The motto is to cook fresh.

Sweets:

• • Concerns about the “blood sugar rollercoaster” for cravings
• .

Another tip: try to eat more vegetables instead of too much fruit. Fruit also contains sugar and therefore carbohydrates. Vegetables are low in calories and carbohydrates and are therefore better suited to a low-carb diet. The 5 most popular physical fitness activities to stay in shape

Example nutrition plan for more muscle definition

High in protein in the morning, low in carbs at lunchtime and an energy-rich post-workout meal in the evening: Here we have put together an overview of what your meals could look like during the day.

In addition, snacks are allowed, such as nuts, a boiled egg, a protein shake after and a banana before the workout. Before going to bed, you can also have a protein-rich evening snack, such as low-fat quark or skyr. You can spice it up with chunky flavor or another flavor powder, for example.

Breakfast:

Cottage cheese muesli
(429 kcal, 33 g protein, 30 g carbohydrates, 18 g fat per serving)

• 200 g cottage cheese2 tbsp natural yoghurt3 tbsp oat flakes60 g blueberries10 g walnuts

1. Mix cottage cheese with yoghurt. Then fold in oat flakes.
2. Wash berries and mix them into the cottage cheese together with the chopped nuts and enjoy.

Lunch:

Pizza omelette
(483 kcal, 44 g protein, 5 g carbohydrates, 32 g fat per serving)

• 4 eggs½ tsp rapeseed oilSaltPepper2 slices of cooked ham¼ red onion2 mushrooms40 g mozzarella, light2 cocktail tomatoesOregano

1. Beat the eggs well and season. Put the pan on a medium heat and grease with a little oil if necessary. Add the egg and put the lid on the pan.
2. Cut the cooked ham into pieces, slice the mushrooms and dice the onion. Tear the mozzarella into pieces and quarter the tomatoes.
2. When the egg starts to set, add the onions, ham, mushrooms, mozzarella and cocktail tomatoes. Top with oregano. Put the lid back on the pan and wait until the entire egg and its surface have set.

Post-workout dinner: Turkey with sweet potato and broccoli

(589 kcal, 47 g protein, 54 g carbohydrates, 19 g fat per serving)

• 1 small sweet potato1 tsp rapeseed oil1 pinch of salt1 pinch of curry powder250 g broccoli (fresh or frozen)150 g turkey breast1 tsp rapeseed oil

1. Preheat the oven to 200 degrees.
2. Peel the sweet potato, wash it and cut it into bite-sized cubes. Place it on a baking tray lined with baking paper and roughly mix it with oil, curry and salt. Bake for around 15 minutes.
3. Cook the (frozen) broccoli in a pan of salted water. It tastes crisper when fresh.
4. Cut the turkey breast (or chicken) into strips, season with salt and pepper. Put rapeseed oil in a pan and fry the meat all over. Then serve with potatoes and vegetables.

Conclusion: Low carb and calorie deficit are the keys to success

To finally make your muscles visible, pure strength training is not enough. It is crucial to reduce your body fat percentage through a moderate calorie deficit and a smart low-carb diet to maximize your muscle definition. Make sure you consume enough protein and healthy fats to maintain your muscles and burn fat.