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Post by My_Legacy on Sept 17, 2010 12:50:52 GMT -5
I don't plan on competing for another couple of years though. I actually probably went a little overboard saying I'd get to 16% lol; I'd say 14-15 was a better estimate. ...And this guy is probably around the 15% range: forum.bodybuilding.com/attachment.php?s=&postid=1045047 I don't see anything wrong with that at all. But yes, I do agree that if you plan on competing every year that you should stay around a lower bodyfat level year around. You definitely shouldn't be frightened to go over 12% bodyfat if you don't plan on competing within the next year or so though in my opinion. Let's say that you're 200 lbs at 15% bodyfat and you're wanting to prepare for a show. You usually want to lose around 1-1.5 lbs per week to avoid any serious muscle mass. With this said, you can assume that this person could really get away with dieting just 4 months out, but they would probably be smartest to start about 6 months out - which really isn't that bad at all. I mean yeah it would be nice to stay around 8% year around, so you don't have to start your contest prep until around 2 months out, but you'll also find yourself cutting much more often than just being able to enjoy a long bulk. But like I said above, once I get to the point where I wish to compete multiple times per year, I'll definitely be keeping my bf level around 10% year around.
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zack
P/RR/S Newbie
Posts: 26
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Post by zack on Dec 6, 2010 18:49:44 GMT -5
I don't plan on competing for another couple of years though. I actually probably went a little overboard saying I'd get to 16% lol; I'd say 14-15 was a better estimate. ...And this guy is probably around the 15% range: forum.bodybuilding.com/attachment.php?s=&postid=1045047 I don't see anything wrong with that at all. But yes, I do agree that if you plan on competing every year that you should stay around a lower bodyfat level year around. You definitely shouldn't be frightened to go over 12% bodyfat if you don't plan on competing within the next year or so though in my opinion. Let's say that you're 200 lbs at 15% bodyfat and you're wanting to prepare for a show. You usually want to lose around 1-1.5 lbs per week to avoid any serious muscle mass. With this said, you can assume that this person could really get away with dieting just 4 months out, but they would probably be smartest to start about 6 months out - which really isn't that bad at all. I mean yeah it would be nice to stay around 8% year around, so you don't have to start your contest prep until around 2 months out, but you'll also find yourself cutting much more often than just being able to enjoy a long bulk. But like I said above, once I get to the point where I wish to compete multiple times per year, I'll definitely be keeping my bf level around 10% year around. I'm just coming off a long diet and did 4 shows in a row planningbon taking a year off but want to stay lean. I'm going to bulk until I feel the need to cut but I'm carb cycling so I stay lean any how. But how do u use this prrs for cutting? I've also read that doing light cardio in-between sets will help with recovery and actually help improve your strength in between sets compared to a standard rest. I was thinking sense power week the rest are 4-5 min it would be ideal any thoughts?
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zack
P/RR/S Newbie
Posts: 26
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Post by zack on Dec 6, 2010 18:51:53 GMT -5
I don't plan on competing for another couple of years though. I actually probably went a little overboard saying I'd get to 16% lol; I'd say 14-15 was a better estimate. ...And this guy is probably around the 15% range: forum.bodybuilding.com/attachment.php?s=&postid=1045047 I don't see anything wrong with that at all. But yes, I do agree that if you plan on competing every year that you should stay around a lower bodyfat level year around. You definitely shouldn't be frightened to go over 12% bodyfat if you don't plan on competing within the next year or so though in my opinion. Let's say that you're 200 lbs at 15% bodyfat and you're wanting to prepare for a show. You usually want to lose around 1-1.5 lbs per week to avoid any serious muscle mass. With this said, you can assume that this person could really get away with dieting just 4 months out, but they would probably be smartest to start about 6 months out - which really isn't that bad at all. I mean yeah it would be nice to stay around 8% year around, so you don't have to start your contest prep until around 2 months out, but you'll also find yourself cutting much more often than just being able to enjoy a long bulk. But like I said above, once I get to the point where I wish to compete multiple times per year, I'll definitely be keeping my bf level around 10% year around. I'm just coming off a long diet and did 4 shows in a row planningbon taking a year off but want to stay lean. I'm going to bulk until I feel the need to cut but I'm carb cycling so I stay lean any how. But how do u use this prrs for cutting? I've also read that doing light cardio in-between sets will help with recovery and actually help improve your strength in between sets compared to a standard rest. I was thinking sense power week the rest are 4-5 min it would be ideal any thoughts? Attachments:
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zack
P/RR/S Newbie
Posts: 26
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Post by zack on Dec 6, 2010 18:55:24 GMT -5
I'm just coming off a long diet and did 4 shows in a row planningbon taking a year off but want to stay lean. I'm going to bulk until I feel the need to cut but I'm carb cycling so I stay lean any how. But how do u use this prrs for cutting? I've also read that doing light cardio in-between sets will help with recovery and actually help improve your strength in between sets compared to a standard rest. I was thinking sense power week the rest are 4-5 min it would be ideal any thoughts? Attachments:
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Post by Blade on Dec 7, 2010 13:11:14 GMT -5
I don't plan on competing for another couple of years though. I actually probably went a little overboard saying I'd get to 16% lol; I'd say 14-15 was a better estimate. Let's say that you're 200 lbs at 15% bodyfat and you're wanting to prepare for a show. You usually want to lose around 1-1.5 lbs per week to avoid any serious muscle mass. With this said, you can assume that this person could really get away with dieting just 4 months out, but they would probably be smartest to start about 6 months out - which really isn't that bad at all.quote] I think 6 mos is a little long to diet but that's just my opinion. Most people only diet 12 weeks but I like the 16 week program myself as you stated. The issue I find with the shorter prep is more muscle loss since it is a race to get shredded. A 6 month prep would probably drive me insane since I like to have a beer and a wing on the weekends. 16 is ideal to me in order to lose the weight at a slower pace and target the fat more than muscle loss. My last comp I was WAY overboard in BF and started late. I was 30% at 13 weeks out and drove myself to 4% at stage time. Problem was that offseason bulge cost me tight skin in the lower abs and 1st place. I ended up 2nd but another week or 2 and I could have beat him. So point being, 12-15 in off season and if you are at 15% make the goal to be 10-12% on 6 months out then start the harder diet at 4 months out and a BF of 10% going into prep. Mentally you will feel much better and you won't go as flat when the carbs are being cut each week.
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Post by Blade on Dec 7, 2010 13:11:27 GMT -5
I don't plan on competing for another couple of years though. I actually probably went a little overboard saying I'd get to 16% lol; I'd say 14-15 was a better estimate. Let's say that you're 200 lbs at 15% bodyfat and you're wanting to prepare for a show. You usually want to lose around 1-1.5 lbs per week to avoid any serious muscle mass. With this said, you can assume that this person could really get away with dieting just 4 months out, but they would probably be smartest to start about 6 months out - which really isn't that bad at all.quote] I think 6 mos is a little long to diet but that's just my opinion. Most people only diet 12 weeks but I like the 16 week program myself as you stated. The issue I find with the shorter prep is more muscle loss since it is a race to get shredded. A 6 month prep would probably drive me insane since I like to have a beer and a wing on the weekends. 16 is ideal to me in order to lose the weight at a slower pace and target the fat more than muscle loss. My last comp I was WAY overboard in BF and started late. I was 30% at 13 weeks out and drove myself to 4% at stage time. Problem was that offseason bulge cost me tight skin in the lower abs and 1st place. I ended up 2nd but another week or 2 and I could have beat him. So point being, 12-15 in off season and if you are at 15% make the goal to be 10-12% on 6 months out then start the harder diet at 4 months out and a BF of 10% going into prep. Mentally you will feel much better and you won't go as flat when the carbs are being cut each week.
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