maintainable body fat %

[woof]

Hi everyone,
I just finished reading the "leaning out big legs" threads and was curious about Gladiola's comment that a woman must be about 12%BF to lose that layer of fat on her legs. I am a competitive cyclist, about 13%BF, and, much to my dismay, DO have some unwanted fat on my legs! I am so jealous of my male friends (and even a few female racers) who have nice lean legs and more defined muscle . Two questions:
1) What do all you competitive BB/figure/Plifters think is a maintainable BF level for a natural woman?
2) What are your contest and off-season BF%
Oops, just thought of one more question:
3) Does the use of AAS change the answers to 1,2 much?
and 1 more silly question:
4)Does anyone else carry fat on the inside of the thigh, just above the knee? I know better than to think I can spot reduce this but are there any exercises that might firm up the muscle in this area?
Thanks in advance for your replies!

 

[Gladiola]

Gladiola's comment that a woman must be about 12%BF to lose that layer of fat on her legs.

Well, just to clarify I said a lady PROBABLY has to be lean & threw 12% out there as a "Maybe" number. I honestly have no idea what % it will be, I just know that quad separation is something most ladies have to be pretty lean to achieve (i.e. probably lower than 15%).

What % bf is maintainable varies widely based on genetics. I do believe AS changes what is 'maintainable' because it allows you to gain muscle mass while staying lean - or even simultaneously lose bf & gain muscle.

I consider myself pretty lucky in that my fat is concentrated around the hips - upper inner thigh, belly below the navel, & a little bit butt & right by hip bones... I consider that lucky b/c clothes fit well & the rest of my legs (while in shorts) & upper body including upper portion of abs, still look nice & have some visible definition at a BF that is easy for me to maintain.

 

[MS]

I don't consider my legs look lean (as in defined) until I'm under 10%bf. Everyone is different, and I have noticed how many of the fitness/figure chicks are able to lean out their thighs at higher %bf with the use of AAS. Of course, this also some times comes with an increase in waist size, so it's a two edged sword (not to mention all the other sides that can show their face with AAS use). I definitely lose thigh fat when dieting even early on in a diet, but it doesn't come off anywhere near as fast as upper body fat.

I am unlucky My thighs are too big and my butt too small to fit into normal girly clothes, so I resort to wearing track pants or guys clothes. But unlike guys, I don't have anything close to lean thighs.

 

[wilson6]

In or off-season body fat has to do with diet, independent of AAS. While AAS have lipolytic properties, diet is the key player. AAS don't lean you out per se but they do alter leptin to fat mass ration and metabolism. Moreover, the additional muscle mass and ongoing protein synthesis increases metabolic rate.

Body fat distribution has to do with AAS. In many cases, AAS will redistribute body fat to a more central location. When combined with diet, the loss is more proportional (upper and lower), vs primarily upper body. Thus, the end result is more proportional vs a look of two different bodies connected at the waist (one ripped and one fat). That is why even in figure where muscle mass is minimized, AAS are still used. It is the workout that dictates the outcome (i.e., light weights and high reps vs BB or PL routines). Genetics also plays a large role, effects somewhat independent of AAS.

W6

 

[woof]

Hello again,
Thanks for the replies so far.

But what about sustainable bodyfat %? How low is reasonable to maintain all year?

Or what about reasonable on/off season for a woman? Is it reasonable to try to be 11-12% for 5 months and maybe 14-15% the rest of the yr? No AAS or stimulants.

Ive been doing ~13% in season/ 15-16% off and kind of feel like I am always hungry.

Thanks again.

 

[Cheetarah]

Just adding my 2 cents here. I think that genetics accounts for at least 75% of both at what bodyfat level is comfortable to maintain AND what kind of definition you get at a certain bodyfat level. It also has to do with how much muscle you have in the FIRST place, determined by both training and genetics. For example, at my present bodyfat of 16%, I've got both quad definition and a six pack (but only when flexing). I've also got a decent amount of muscle on my frame which I believe helps that definition "come out" so-to-speak. In other words, I believe it is more difficult to get definition if you've not got a decent amount of muscle mass in the first place.

I really think these are questions that are gonna vary for each individual. And for me, so far 16% bodyfat seems to be the lowest bodyfat I can maintain on a clean diet WITHOUT having to restrict my calories. And with speed skating being my main focus, calorie cutting is not a wise option at this point.

Anyway, hope this helps.

 

[MS]

"But what about sustainable bodyfat %? How low is reasonable to maintain all year?"

Yeah, what Cheetarah said. It varies tremendously, and has a lot to do with how fat you've been in the past, your genetics etc.... The fatter you've been, the harder it will be to maintain bodyfat levels much below that highest level. However from a long term health point of view, it's not such a bad idea to be a little bit hungry most of the time, and ocassionally well fed. I go with the middle ground which means that I'm never hungry, but I rarely eat all I want either. This keeps me between 16-18%bf in the off season. Whether or not it is reasonable to maintain 11-12% for 5 months depends on how much you are willing to put up with the hunger and cravings that go along with staying well below your setpoint. It takes discipline and sacrifice.

 

[VeggieLifterChick]

Re: Re: maintainable body fat %

I consider myself pretty lucky in that my fat is concentrated around the hips - upper inner thigh, belly below the navel, & a little bit butt & right by hip bones... I consider that lucky b/c clothes fit well & the rest of my legs (while in shorts) & upper body including upper portion of abs, still look nice & have some visible definition at a BF that is easy for me to maintain.

Hmm, looks like we've got more in common than just the sugar cravings. You described my body to a tee, too!

 

[wilson6]

Also agree with Cheetarah.

15% bodyfat with alot of muscle is going to look far more defined than 15% with very little muscle.

It is relative. Put 10 lbs of muscle under 5 lbs of fat and the muscle will predominate. Put 3 lbs of muscle under 5 lbs of fat and the fat will predominate.


W6

 

[MS]

"Put 10 lbs of muscle under 5 lbs of fat................"

Of course this will change you *percent* bodyfat (effectively reducing it). There is nothing defined about me at 16-18%bf. I am just big. But if you punch me in the arms or thighs, you will still bruise your knuckles!!