Get Muscle Definition With This 5-Step Diet Plan

Get Muscle Definition With This 5-Step Diet Plan
Written by Maria Perperidi

Are you looking to achieve muscle definition and showcase your hard-earned gains? A well-planned diet plays a crucial role in sculpting your physique and revealing those sought-after muscles. In this article, we present a 5-step diet plan that can help you get the muscle definition you desire.  But, because nothing comes easy, without systematic training, let’s discover a 5 steps shortcut to developing a muscular body.

Achieve muscle definition with this diet plan

Step 1

Reach your ideal weight

The striations you want so much, are easier to become visible when you reach your ideal weight. Therefore, if you have additional weight, you must lose some pounds. Be careful, though! Strict diets might have the opposite result, as you can lose muscle mass. What you need, in order to get rid of excessive fat, is a well-balanced diet, sufficiently rich in calories and nutrients, consisting of small and often meals throughout the day. The normal body fat percentage for women is 18-28%, while for men is 10-20%. If possible, visit a dietician, so you can get your body fat measured, to make sure you lose only fat.

Step 2

Cut down diet fat to the minimum

To get striated muscles, what you need apart from minimum body fat, is minimum diet fat. But, first of all, let’s get straight about what we mean by cutting down on dietary fat. Fats are necessary, the same way carbohydrates and protein are. They supply the organism with the needed energy, fat burners, vitamins and fatty acids. In order to achieve a beautiful body with deep muscle striations, you need only 20-25% of your total energy intake to come from fats, meaning if you need 2.000 calories per day, 400-500 should derive from fats.

To reduce the amount of fat in your diet:

  • cook in steam,
  • use less oil in your salads
  • take the skin and fat off meat
  • choose skimmed milk products and
  • prefer eating cheese like cottage, flowery, katiki or mizithra.

Step 3

Pay attention to the type of fat you eat

Equally important in forming striations, apart from the total amount of fat eaten, is the type of fat consumed. Try to reduce saturated fat and increase unsaturated (polyunsaturated and monounsaturated). Say NO to fat coming from meat, sweets, heavy cream and fried foods. GO FOR olive oil, nuts without salt, avocado and fish.

Step 4

Increase protein consumption

Elevate your protein intake for optimal performance in Pole Dancing & Aerial Acrobatics as protein stands as a vital component in the dietary needs of individuals involved in these activities.

For endurance exercises, you need 1-1,2 grams of protein per kilo, per day, while for resistance exercises, protein increases to 1,4-1,6 grams per kilo.

A very good choice apart from animal protein (beef, chicken, fish milk products) is the plant protein found in legumes, cereals, nuts, soy and veggies. Therefore you don’t need to consume only meat. You can include soy in breakfast, have legumes for the main meal, or use it in your salads and have a snack of nuts between meals.

If you’re aiming to enhance your muscle definition, complement your diet plan with a variety of protein-rich foods from our guide on “The Two Natural Protein Sources.

Step 5

Pay attention to the liquid calories

As athletes/dancers, you need to stay hydrated, therefore you need to drink plenty of fluids and make sure you don’t feel thirsty. Therefore you have to consume many liquids throughout the day. On the other hand, you must avoid fluids that hide many calories. Water is the best choice, as it has zero energy. You can also have some isotonic drinks, as long as you don’t exceed the number of calories needed. One thing is for sure… if you want to get striations, you need to exclude from your diet any alcohol and soft drinks containing sugar.

Do not forget! Muscle mass develops with training but, the correct diet is what will make the difference. A diet rich in carbohydrates and protein and low in fat is exactly what you need to build a healthy and muscular body.

Achieving muscle definition requires a combination of consistent training, proper nutrition, and dedication. While this 5-step diet plan can provide a solid foundation, it’s important to remember that individual needs may vary. Adjustments may be necessary based on your specific goals, body type, and lifestyle. Consulting with a qualified nutritionist or fitness professional can help tailor this plan to suit your unique needs and maximize your results. Stay committed, be patient, and enjoy the journey towards attaining the muscle definition you’ve been working hard for.

1. Position of the American Dietetic Association, Dieticians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance, J Am Diet Assoc. 2009; 109:509-527.
2. Campbell B, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007 Sep 26;4:8.

About the author

Maria Perperidi

Maria Perperidi was born in 1987 in Patras and studied at the Department of Nutrition Science and Dietetics at Harokopio University of Athens, from which she graduated in July 2004. Her undergraduate thesis focused on "Intervention and Nutritional Evaluation in High-Level Track and Field Athletes." In February 2007, she completed her postgraduate studies in Applied Dietetics and Nutrition at Harokopio University, specializing in "Diet and Exercise." Her postgraduate thesis explored "The Effects of Diet and Exercise on Intramuscular Lipids in Diabetic Patients" and was conducted in collaboration with Janey Hospital.

During her postgraduate studies, Maria worked as a Dietitian at a renowned Fitness Center in Peuki, Attica, and also volunteered as a dietitian in a Childhood Obesity Program at Harokopio University and at the Municipal Health Clinics in Kallithea. Since 2006, she has been operating a licensed Dietetic Office in Mesolongi, where she provides nutritional management and support for cases of Obesity (Adults, Adolescents, and Children), Clinical Cases, Athletes, and Nutritional Disorders.

Since 2014, Maria has been working as a lecturer in the field of Nutrition at the Lifelong Learning Centers of Aetolia-Acarnania Prefecture. She writes articles for and runs her own nutrition blog, She participates as a speaker in conferences, sports clubs, and local schools. She is a member of the Panhellenic Association of Dietitians-Nutritionists (PSDD) and serves as a representative of PSDD in Aetolia-Acarnania Prefecture.

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