BodyFat

[LSUMuscle]

What is the average bodyfat % for someone at contest time? How much difference is there in someone juicing and a natural show?

 

[Jeff_rys]

less then you think

the problem is on those natural shows, not many are "REAL" naturals. hehehe

 

[dissto]

i think the benchmark to do a show is <5%. i think some pros get to 2%. there was an article in flex a while back that listed the average weight, BF, arm size etc for NPC competitors. in this artice, if i remember, they said that the average BF is 4%, arms are 18. i'll try to find it and post the rest

 

[LSUMuscle]

Well, one of the trainers that I've been working with said around 4%. I mean I'm sure that the bf% can differ and you still look good, but I'm just trying to find a number to aim for. I've got 7 1/2 weeks left. I'm working hard to drop. I lost 2% in 3 weeks, and I'm gonna get checked again next week. I'm hoping to be at 7% then, we'll see.

 

[success]

what are you doing to lose 2% in 3 weeks? diet, as, workout?
success

 

[JayisCrazy]

Yeah LSU...Those guys are still AS users for sure. They just don't juice 24/7 like the pro's do!
Cheers,
Jay

 

[LSUMuscle]

Well, I began dieting in Jan. I say "dieting", but it was really a slow change from bulking to cutting. I slowly changed my diet and routine. I had my bodyfat checked about 5 weeks ago, and was at 10.5%. 3 weeks later I was at 8.5%. Next week I'll have it checked again, in hopes of being at near 7%.

Basically, I do an hour of cardio in the mornings on an empty stomach. About two weeks ago I began adding 30 min. of cardio after workout in the afternoon. I'm up to 1hr.45min./day 5 days/week. I'll probably up that to 2 hrs.+ in a few days, depending on my bf results next week.

My diet looks something like this:
Day 1 zero carbs, 350-400g protein, 60-75g fat

Day 2 40-50 carbs, 350-400g protein, 50g fat

Day 3 75g carbs, 350g protein, 40-50g fat

Day 4 same as day 3

Day 5 zero carbs

Day 6 350-400 carbs, 300g protein, 75g fat

repeat

 

[freakazoid]

2-4% thats just unhealthy.

 

[The_Eviscerator]

Lsu... How is that diet working for you? I was considering trying something similar to that. I think cycling carbs works well. I don't believe in cutting them out completely, that seems too harsh on the muscle.

 

[LSUMuscle]

Eviscerator,
The diet is working great. I've been on it really strict for almost two months, and I've made some great gains (or cuts). Of course, I've been doing alot of cardio also, so that may account for some, but I think the diet is great for me. I tried different variations, but I think that what I've been doing lately is the best for me.
About the zero carbs, well, I have to lose some bf still so I'm trying to get into it fast. I really haven't lost much muscle at all.