Diet to mark muscles and burn fat

Undoubtedly one of the main goals is to eliminate the excess of fat that covers the muscles to be able to show a better definition of muscle, which is why I want to share this diet of muscle definition that adapts to the individual needs of each athlete, with the that can lose that fat without affecting the loss of muscle.

The main idea of ‚Äč‚Äčthis diet is to combine foods that provide a good amount of fiber and protein, but with a controlled amount of fat and carbohydrates, so that you can lose excess fat and enhance the effects of physical training, a period that is known as muscle definition, which is a stage in which you should not consume foods that are rich in sugars, starches or flours. You can also consume muscle mass gain supplements that you can get in Valkyrie Online.

Basics of the Muscle Definition Diet

During the period of muscle definition we can guide ourselves by avoiding foods like potatoes, rice, sausages, white flour, sweets, chocolates and fatty meats, in addition to having to prepare foods that have a low amount of salt to replace this seasoning for pepper, ginger, lemon, herbs and mustard. In addition you should use vegetable oil.

Hydration is another very important aspect within this period, since it is extremely important that you take 2 to 3 liters of water a day, in addition to keeping you well hydrated, before, while and after workouts.

Another detail that certainly cannot miss is that the diet to define muscles has to include a daily routine of exercises that fit the effect you want to achieve, since the goal is to lose most of the body fat and maintain the Muscles at the same time.

Remember that generally the routines for muscle definition are much more intense, in addition to being performed in composite series, descendants in which a method is used to reduce the rest time between one series and another, with the aim of burning the greatest Amount of calories in a single session, which will also be composed of aerobic exercises.

Main Goals of a Muscle Definition Diet

  • Improve muscle definition
  • Maintain muscle definition that was previously obtained
  • Lose weight
  • Adjust weight

Nutritional principles of a diet definition

Among the nutritional principles of a definition diet is the fact that weight loss is made from accumulated fat, so you will always have a calorie content that is adjusted to the maximum of the needs of the athlete.

When reducing calories, body weight loss will start, but it is important not to lose muscle, so you have to make a proper nutritional plan that includes at least four meals a day. Between food and food there should be an interval of more than 3 hours, as small intakes of food activate the catabolism, which destroys accumulated fat deposits.

Next I will share with you an example of a muscle definition diet that will serve you for a week, while you continue to do your training:


  • 1 apple
  • 1 cup decaffeinated coffee without sugar
  • 4 egg whites in omelet
  • 250cc low-fat milk, plain yogurt or soy milk
  • 30 grams of oats
  • 30 grams of high-fiber cereals


  • 50 grams of grilled chicken breast with tuna salad with lettuce or green olives.


  • 150 grams of baked veal or turkey breast
  • 1 salad of green leaves, spices, mustard and lemon juice.

Mid afternoon

  • 50 grams of chicken breast or a vegetable salad with 30 grams of cottage cheese.
  • 150 grams of fresh steamed or grilled tuna
  • 1 serving of vegetable soup or green leafy salad (spinach, chard, spinach or watercress with a spoonful of extra virgin olive oil)
  • 1 cup unsweetened green tea.

This diet will serve you to meet your goals of muscle definition. Do not forget to be constant and follow all the steps indicated.