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first show
- Thread starter rodman
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DoctorHERB
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Rodman
Go to Anabolicfitness.net and they have a "Competitor's Corner" that is cool. Lots of pre-contest posts. If ya have any specific questions you can shoot me an e-mail.
Go to Anabolicfitness.net and they have a "Competitor's Corner" that is cool. Lots of pre-contest posts. If ya have any specific questions you can shoot me an e-mail.
thanks muscleup...
There are a number of questions for you:
1) How do you know your at 7%? Is this based on calipers or some other est. ?
2) How conditioned do you look ? Often the body fat is importent but how lean do you actually appear? Are you soft in certain parts of the body ? Do you have striations ? If yes then where?
For a contest you should be around 4% according to calipers which equates to about 7% in real life. This is pretty lean and you can usually get away with being a little higher but that all depends on the level of competition. The pro's you see at the Olympia are all around 5-6% in real life which is about 2-3% according to calipers. To give you an idea of where you are at I can outline the chart that was published in Flex about a few months ago:
6% - Striated glutes
9% - Xmas tree back , etched abs
12%- abs visable
15%- abs not clear
I would say if you are at 7% according to calipers at 3 weeks out you have alot of work to do. My recommendation is that you do the following:
- Do intense cardio for 30 mins before first meal and after training
- on days you don't traing do cardio before going to bed
- eat high protien ( at least 1.5 X bodyweight in lbs ) and eat low carbs and fat
- any carbs should come from wheat , oats , green vegetables
- keep the calorie intake low but not to the point that you feel like your dying ( I tried that , it doesn't help ).
- take ECA / CLen or anything else you can find.
I don't know what your weight is but if you eat 800 calories less then what your body needs that day you can shed roughly 1% body fat every 9 days , which means you can get to est. 5% before you need to carb up.
It could be better but you are much better off at 5% and loseing a little muscle then at 6% looking soft. Just renember every percent makes you more competitive and the lower you get the better your chances are. Also keep in mind that more muscle and bodyfat always looks worse then less muscle and bodyfat.
BTW: I'm doing a show on Oct. 20th in Canada , is yours on the same day?
There are a number of questions for you:
1) How do you know your at 7%? Is this based on calipers or some other est. ?
2) How conditioned do you look ? Often the body fat is importent but how lean do you actually appear? Are you soft in certain parts of the body ? Do you have striations ? If yes then where?
For a contest you should be around 4% according to calipers which equates to about 7% in real life. This is pretty lean and you can usually get away with being a little higher but that all depends on the level of competition. The pro's you see at the Olympia are all around 5-6% in real life which is about 2-3% according to calipers. To give you an idea of where you are at I can outline the chart that was published in Flex about a few months ago:
6% - Striated glutes
9% - Xmas tree back , etched abs
12%- abs visable
15%- abs not clear
I would say if you are at 7% according to calipers at 3 weeks out you have alot of work to do. My recommendation is that you do the following:
- Do intense cardio for 30 mins before first meal and after training
- on days you don't traing do cardio before going to bed
- eat high protien ( at least 1.5 X bodyweight in lbs ) and eat low carbs and fat
- any carbs should come from wheat , oats , green vegetables
- keep the calorie intake low but not to the point that you feel like your dying ( I tried that , it doesn't help ).
- take ECA / CLen or anything else you can find.
I don't know what your weight is but if you eat 800 calories less then what your body needs that day you can shed roughly 1% body fat every 9 days , which means you can get to est. 5% before you need to carb up.
It could be better but you are much better off at 5% and loseing a little muscle then at 6% looking soft. Just renember every percent makes you more competitive and the lower you get the better your chances are. Also keep in mind that more muscle and bodyfat always looks worse then less muscle and bodyfat.
BTW: I'm doing a show on Oct. 20th in Canada , is yours on the same day?
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