An 8-week muscle-building program is generally ideal for achieving visible results without altering your basal metabolic rate. However, it is also possible to achieve results in 3 weeks with a moderate calorie deficit. Remember that sensitivity to calorie deficits can vary greatly from one person to another. Over a 3-week period, a realistic goal is to lose around 1 kilo of fat mass. Beyond that, there is a risk of muscle loss or rapid weight regain if you return to a normal diet too abruptly. Let's find out how to build an effective weight loss diet program that can be easily adapted to each individual's profile, whether male or female.
Good to know before you start
Muscle drying aims to reduce fat mass while preserving muscle mass. Its main goal is generally to improve muscle definition, but also to optimize the power-to-weight ratio in certain sports such as boxing or sprinting. Drying can also be considered to improve overall health.
The energy balance is based on the equilibrium between calories consumed and calories expended. To lose fat, the body must be in a calorie deficit: total daily expenditure (basal metabolic rate + physical activity) must be greater than calorie intake (food).
Physiological principles
Losing 1 kg of fat corresponds to burning approximately 7,700 kcal. Therefore, to lose 1 kg of pure fat, you would need a daily deficit of 220 kcal maintained over 5 weeks.
Generally, a moderate calorie deficit of between 200 and 500 kcal per day is recommended for losing fat while protecting muscle mass.
According to Medical News Today, the ideal rate of weight loss is between 0.5% and 1% of body weight per week. It is recommended not to lose more than2 kg of fat per month.
Be careful, as too high a calorie deficit can cause muscle catabolism (the body uses muscles for energy). And losing weight too quickly increases the risk of rapid weight regain (the "yo-yo effect") at the end of the cutting phase.
Please note that everyone reacts differently to calorie deficit, so it is important to listen to your body and adapt the deficit to how you feel.Poorly managed weight loss carries risks, so it is very important to eat a balanced diet, follow a suitable training program, and, above all, allow yourself sufficient recovery time.
Preparation of the program over 3 weeks
Calculation of initial caloric requirements
To determine your caloric needs, first calculate your basal metabolic rate, which is the amount of energy your body needs to perform vital functions at rest, taking into account your age, gender, weight, and height. Then add the calories burned through daily physical activity.
Caloric and macronutrient requirements calculator
Recommended macronutrient breakdown (approx.)
Once you have calculated your total daily energy requirements, you can set an effective calorie deficit, generally between 200 and 500 kcal per day. This figure needs to be adjusted regularly as your metabolism gradually adapts during the cutting phase.
Program construction
Initial phase: theprogram begins with a slight calorie deficit (100-200 kcal/day) in the first week, gradually increasing by 200 kcal each week until the target deficit is reached.
Maintenance phase: afterreaching the target deficit, a maintenance phase is implemented to continue burning fat,while monitoring fatigue levels and adjusting the deficit if necessary.
Final phase: finally, the last phase involves gradually reintroducing calories (+100 to 200 kcal per week) to stabilize the results achieved in the long term.
Example of a 3-week drying program:
Please note that these values representthe ideal case where 100% of weight loss is related to fat loss. Each person reacts differently to a calorie deficit, and it is importantto adapt this deficit to how you feel and to the actual weight loss observed.
| Period | Daily deficit | Deficit | Weight loss |
| week 1 | 200 kcal/day | 1400 kcal | ~ 0.2 kg |
| week 2 | 400 kcal/day | 2,800 kcal | ~ 0.4 kg |
| week 3 | 200 kcal/day | 1400 kcal | ~ 0.2 kg |
| Total (3 weeks) | - | 5,600 kcal | ~ 0.8 kg |
What diet plan should you follow during the cutting phase?
A balanced diet during cutting, and in particular an optimal distribution of macronutrients, is essential for promoting fat loss while avoiding significant muscle loss.
Protein
It is generally recommended to consume between1.6 and 2 grams of protein per kilogram of body weight per day. This ratio ensures that muscle mass is maintained and prevents catabolism during periods of calorie deficit.
Among the foods recommended for optimizing this intake, choose complete proteins rich in essential amino acids, such as free-range or organic chicken if possible, organic eggs, lean fish from sustainable fisheries, or dietary supplements such as whey protein without additives to ensure sufficient protein intake while controlling calorie intake.
Carbohydrates
In terms of carbohydrates during the cutting phase, we recommend between 2 and 3 g/kg/day of carbohydrates. Itis advisable to favor foods with a low glycemic index (sweet potatoes, brown rice, oats, legumes, etc.) to ensure a steady supply of energy during training sessions.
Carbohydrates can be consumed before, during, and after exercise.
Lipids
Even though it is necessary to reduce the amount of fat to lose weight, fat intake should be maintained at 1 to 1.5 g/kg/day. Fat plays an important role in hormone regulation, which is essential for muscle building.
Choose sources of fat that are rich in essential fatty acids: oily fish, nuts, olive oil, etc.
Importance of fruits and vegetables to supplement nutrition
Fruits and vegetables should be consumed regularly, as they provide micronutrients that are essential for recovery, maintaining immune system balance, and reducing the risk of deficiencies during the cutting phase.
Structure your exercise program
An effective weight training program during a cutting phase generally combines strength training sessions (half body, full body) with multi-joint exercises (bench press, incline press, deadlift) and specific isolation exercises (dumbbell curls for biceps, barbell front raises for triceps, leg curls, leg extensions, chest work, abs). It is advisable to maintain a high intensity for each set.
It is possible to incorporate regular cardio training to increase energy expenditure and accelerate fat loss, while allowing for proper recovery between workouts.
Many athletes choose to continue practicing their favorite sport to maintain their performance while maximizing their calorie expenditure.
Conclusion
To successfully lose weight, it is essential to accurately calculate your macronutrient requirements in order to establish an appropriate calorie restriction, while gradually adjusting the deficit according to how you feel and the interim results obtained.
Pay particular attention to your recovery time and the quality of your sleep. Too much restriction could lead to excessive fatigue and, as a result, a noticeable decline in physical performance. Keep in mind that a balanced and sustainable diet is recommended for significant and stable long-term fat loss.
