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.

 

[LSUMuscle]

bump

 

[Rockaho]

When you say that you havn't lost much muscle how much is not much? Also what was your weight before cutting and now?

 

[LSUMuscle]

Rockaho,
I was at 224lbs. when I started dieting. I am now anywhere from 197-200lbs. I'm getting my bf calculated tomorrow, so I'll know more about where I stand then. But, I don't really know exactly how much muscle I've lost, but I know that I haven't lost any quality size. Sure, I have lost size, but it has mainly been in those areas in which I needed to lose, like stomach especially.

 

[scotty2hotty]

LSUmuscle

what show are you doing and when is it? i know a few people at lsu. i'm in new orleans.

 

[LSUMuscle]

I'm gonna do the Louisiana in Lafayette. It's the first weekend in July, I believe.

 

[scotty2hotty]

what class will you be competing in? i will be at that show with some friends. i also know a lot of people at lsu and in the b.r. area.

 

[big dog]

I may be at the show also, what class are you competing in.

Scotty you told me you were an accounting maj at UNO

I am a Mang Major

You wouldnt happened to be a Red-headed jacked up mofo that trains at French

 

[scotty2hotty]

big dog

i'm 5-10 at 205 right now. blonde hair. i train at curitan's on met. rd. my stepmom and dad live in b.r.

 

[big dog]

NO shit, I good buddy of mine works there

A Big MOFO named R--ce

 

[scotty2hotty]

i mainly keep to myself but i think i know who you are talking about. i train early in the day or late in the evening. i havent been in a while though. elbow injury.

 

[DREXX]

I competed at 5% by the 7 site caliper method and it was too fat for me.

I was aiming for 3% by the caliper this year but I will be about 4.5% because I started to late.

Aim for 3% and if your are shreded stop dieting before the show and maitain your condition.

Aim low and you wont be disapointed

 

[LSUMuscle]

Drexx,
How much bf is reasonable to lose in 5-6 weeks?

 

[LSUMuscle]

Update:
I'm at 8% now, 200lbs. I've got 6 weeks until the competition. One trainer says that I'll be cutting it really close, while the other says that I'm right on track. Who's right? The one who says that I'm right on track says that with a good sodium load, even if I don't get to a certain bf%, say 2-3%, I can look really good. What do you guys think?

 

[trial0r]

pros get down to around 3% plus diu's to kill all water weight. of course its not healthy thats why theyre passing out backstage...its an ugly site.

 

[LSUMuscle]

What do you all think about this? I'm at 8%bf right now with 6 weeks til competition. One trainer says that I'll be cutting it really close, while the other says that I'm right on track. He says that I will be fine because with the sodium loading I'll look much leaner even if I'm not at 2-3%.

 

[solidspine]

It also is height dependent, I'm 5'5" and would want to be below 3%

 

[LSUMuscle]

What do you mean by height dependent? I'm 5'9" so how does my height affect me?

 

[Unity66]

LSUMuscle........where do you train? southdowns, the rec. center, Ultima..............

Unity66