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Post by miamibodybuilder on Sept 12, 2010 18:30:51 GMT -5
ok everyone, this is a question that i get asked ALL the time at the gym and from weight trainers all the time. WHATS A DECENT BODYFAT TO GET UP TO IN THE OFF-SEASON? my opinion is that 10-15% is ok, but it also depends alot on cardio, metabolism, and other factors as well. but i also believe that if you flex your abs and you can see the outline of your entire six pack, then you're still at a decent bodyfat range. once it starts getting blurry then it's time to take some precautions and hit up the cardio and watch what you're eating. so thats my opinion, what does everyone else think?
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Post by littlebear on Sept 13, 2010 6:31:29 GMT -5
I think also between 10-15% bodyfat
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Post by rantorcha on Sept 13, 2010 9:43:07 GMT -5
That's probably the average, but it depends on your goals, etc. In other words, if you still plan on competing at some point, I would def recommend staying closer to the 10% range. It is just not worth the extra food (after my own trial and serious error! lol) once you start prepping.
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Post by naturalleo on Sept 13, 2010 13:27:17 GMT -5
That's probably the average, but it depends on your goals, etc. In other words, if you still plan on competing at some point, I would def recommend staying closer to the 10% range. It is just not worth the extra food (after my own trial and serious error! lol) once you start prepping. So very true, I agree with you for sure. Also, when you cannot see your abs, I will usually try to concentrate more focus on losing body fat. When I am doing a bulk cycle like the one I just started this month, for example if you get down to (about 6-7% body fat for most people) where you can easily see all your abdominal wall completely as you increase calories in this state, I have noticed with my own body to respond very well and be more primed to gain most of the weight in the form of muscle mass in response to the low calorie period that came before it. Just my two-cents for what its worth, great post! |
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coz999
P/RR/S Elite
WIDE AS A BARNYARD DOOR
Posts: 314
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Post by coz999 on Sept 13, 2010 21:40:02 GMT -5
agree and disagree. Abs do not necessarily gauge bodyfat. I stay fairly lean in my legs (striations in medialus) and back but I hold lower abdominal fat (most likely from high sat fats) You must make a full body assessment. I dont start to see decent ab definition until 7%. Too many guys are stuck on a particular look. Body type plays a huge factor. Endos and ectos have trouble in the offseason for different reasons. I say enjoy the offseason but compare your gains to the b.f you are acquiring. The more I am loose during offseason the harder I work during comp time. Once again it all comes down to the individual!
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Post by miamibodybuilder on Sept 13, 2010 22:56:02 GMT -5
i agree with you coz, i'm the same way brother. i have striations in my tri's and quads year round but my midsection is where i tend to hold most of my fat. i hate that man. but thats how my body is so i always check my bodyfat every 2 weeks to assess.
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Post by The One on Sept 14, 2010 0:20:10 GMT -5
Depends on whether you are competitive and how old you are. I used to allow myself to get to around 12-13% but now stay between 8-10 % off season.
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Post by littlebear on Sept 14, 2010 1:25:58 GMT -5
I can take easy 4 kg in one week so it is better for me to stay under the 10% i guess??
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Post by naturalleo on Sept 14, 2010 10:37:36 GMT -5
agree and disagree. Abs do not necessarily gauge bodyfat. I stay fairly lean in my legs (striations in medialus) and back but I hold lower abdominal fat (most likely from high sat fats) You must make a full body assessment. Great point. It will be a different scenario for each person, and a full body assessment is very important. The bulking season is where most of us do our best to try to make the greatest improvements with our physique, for example just looking over my notes from last year and I don't think that I got as much surplus of calories as I should of, but it is different for each person. It is definitely a new learning curb all of the time and probably one of the reasons I love this sport so much, best. |
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Post by downbutnotout on Sept 14, 2010 12:08:52 GMT -5
Since I seem to be the only person that represents women, I'll say that I got down to between 6-8% body fat last year (I have Lange calipers they are the best but SO expensive) and didn't have my period for about 8 months. When it came back it was with a vengeance. Twice a month. So I think women have to come up out of single digit body fat slowly and stay around let's say 17%, which is lean for a woman but can probably start her cycle again. The doctors I see don't like my amenhorrhea to last as long as it did. Some FBB don't get it back at all their entire career. I'm not sure what kind of damage that can do but I'm pretty sure it nips having kids in the bud.
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Post by downbutnotout on Sept 15, 2010 5:32:18 GMT -5
I wish there were more women on here to discuss this type of thing. OB/GYN's are biased. So I'm wondering what most female bb's experience through the year as far as their cycle. Eric, do you know of a very experienced FBB who would know more about cycles, etc?
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Post by My_Legacy on Sept 16, 2010 18:02:47 GMT -5
It's really all about your goals. The highest I'll really get is 16%, but there's nothing really wrong with going up that high or even a little higher. I think I probably got up to 18% on my first bulk, but I put on a ton of mass at that point. A lot of it was unnecessary fat though as I had no idea what I was doing at that point in time.
If you really have no plans in competing, you might as well just stay a lean 8-10% year around. I think you have to sacrifice some fat gains if you really want to gain some serious size.
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Post by rantorcha on Sept 17, 2010 9:43:22 GMT -5
It's really all about your goals. The highest I'll really get is 16%, but there's nothing really wrong with going up that high or even a little higher. I think I probably got up to 18% on my first bulk, but I put on a ton of mass at that point. A lot of it was unnecessary fat though as I had no idea what I was doing at that point in time. If you really have no plans in competing, you might as well just stay a lean 8-10% year around. I think you have to sacrifice some fat gains if you really want to gain some serious size. Hey ML, I hope you don't take this the wrong way, but I was curious about something you said...I'm not sure I agree with you about getting as high as 16%+ bf, esp (as you said) it is unneccesary fat. Bulking to build mass is just that...building mass (not muscle). Even if you're not competing, I don't think it's a good idea to get up that high. Not only bc it doesn't look especially good, but it's getting into the "unhealthy" area. Everyone is different, I guess, but I don't find any advantages in gaining that much bf at any point - on, off-season. Just my 2 cents. ;D |
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Post by miamibodybuilder on Sept 17, 2010 9:50:48 GMT -5
i'm sorry ML, but i have to agree with rantorcha man. if you're going to compete a couple times a year then you must stay relatively lean all year round obviously. but if you're not going to compete and going to do a bulk, your main focus should be gaining LEAN MUSCLE MASS. and as you stated, unwanted fat is not what you're after. 16+ is pretty high i think but like rantorcha said, everyone is different. although i wouldnt recommend getting that high. in my opinion, anything higher than 12 is gonna be a bitch to get off after that to get ready to step onstage. thats just my 2
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Post by masterschamp on Sept 17, 2010 11:07:23 GMT -5
I'm with Coach on this one.....10% off season...I used to go higher too, but it was too much of a pain in the ass coming back down. I compete as a middleweight and used to get up to around 210-212, but now I don't go over 200 in the off season.
Keith
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