What's the highest percentage bodyfat you started at before dieting for a show?

[TOOLifter]

...and how long did you diet for? Just curious- dieting for a show right now and wanted to see where everybody else started at!

TL

[atherjen]

Im a lil less then 12 weeks out right now.... havent had my bf% tested but Im going to guesstimate 14%?? ....i have no clue. lol

[Fyre]

Originally posted by atherjen
Im a lil less then 12 weeks out right now.... havent had my bf% tested but Im going to guesstimate 14%?? ....i have no clue. lol

judging by your pics hun, I would say you were lower than that. Your abs are already looking quite sharp and at 14%, I don't believe they would be quite that sharp. How are the legs coming along for cuts?
That's always the last to come out on me!

[Fyre]

It really depends how far out you are from the show. When I work with men, at twelve weeks, they should be no higher than 10%. If you are too high, you end up having to do drastic dietting and may jeopardize muscle. For women, it depends on what they are competing in, bodybuilding, fitness or figure.

[atherjen]

Originally posted by Fyre
judging by your pics hun, I would say you were lower than that. Your abs are already looking quite sharp and at 14%, I don't believe they would be quite that sharp. How are the legs coming along for cuts?
That's always the last to come out on me!

lower? wowie, in that case I have no idea.. I dont know hwo to guess bf% at all. lol
cuts are coming out in legs a bit...but as most woman they sure are stubborn.. they'll be my main priority to cut up.. id chop them off and trade em in anyday for a better pair.

[bigbuffstaples]

Originally posted by atherjen
lower? wowie, in that case I have no idea.. I dont know hwo to guess bf% at all. lol
cuts are coming out in legs a bit...but as most woman they sure are stubborn.. they'll be my main priority to cut up.. id chop them off and trade em in anyday for a better pair.

Your crazy,,, they look fine from those pics, and if you've been workin on them then they probably look great.

Alright, i'll give you my legs if you give me yours?

[TOOLifter]

Well, I'm at about 13% at 13 weeks out, weighing 250. I want to compete at the very top oh HW at 225. I'm going to have a lot of help (gear, t3, etc.) but my diet is absoultely spot on and my training is grooving right now. Just being positive seems to help progress! Sounds dumb, I know! Two things I wanted help on were carb cycling (do you have an example?) and training protocol as I get closer. Right now I am just steadily decreasing carbs and training balls to the wall intense...any thoughts!?

TL

[Fyre]

Originally posted by TOOLifter
Well, I'm at about 13% at 13 weeks out, weighing 250. I want to compete at the very top oh HW at 225. I'm going to have a lot of help (gear, t3, etc.) but my diet is absoultely spot on and my training is grooving right now. Just being positive seems to help progress! Sounds dumb, I know! Two things I wanted help on were carb cycling (do you have an example?) and training protocol as I get closer. Right now I am just steadily decreasing carbs and training balls to the wall intense...any thoughts!?

TL

Okay well 13% is workable providing your diet is clean. What have you eliminated from your diet?
Obviously the gear and whatnot will help but you will need to stay clean with your diet at 13%. Maybe you could post a sample of how you are eating, and we can take a look a little closer at it and make some adjustments where need be. Just a thought.

[TOOLifter]

Sweet!

Here is a sample of what I'm eating on a daily basis right now:

7am- 20g whey
24g casein
1 C oatmeal (dry measure)
* will substitute 7-8 eggwhites for the casein on occasion

10am- 1.5 C cottage cheese
1 medium sweet potato
1 C steamed broccoli

12pm- 8-10 oz grilled chicken breast or 6 oz tuna
1 1/4 C brown rice, cooked

3pm- Myoplex Carb Sense powder (25g casein blend)
2 scoops whey
1 can black beans w/ 3T salsa

5pm- 2 scoops whey
1 med sweet potato
(pre-workout meal)

7pm- 75g dextrose
50g whey
5g creatine, 20g glutamine
(post workout meal)

8pm- 8 oz lean steak or grilled chicken
1 C oats or 1 can black beans or 1 1/4 C brown rice
2 C steamed broccoli or asparagus

10pm- 1.5 C cottage cheese
2 T cod liver oil


I know I ned to work more fat in for sure- I have this Cod Liver Oil that is lemaon flavor and good to go! Just don't want to mix it with carb meals, so not sure where to stick it in?

Anyway, there you go- rip it up! I didn't total the macros/cals, so I will if you want me to

Remember- I'm 250 13% BF right now at 13 weeks out, want to compete at no more than 5% or so, but 6 could be acceptable in this show (not that big, but I want to be the BEST!). What do you think?

Thanks for your help, ladies!

TL

[TOOLifter]

Does that help at all? Anxious to hear how you would switch it up for me if necessary!

[Fyre]

Too Lifter, your diet looks really good actually. At this far out, you shoud be fine. What's the breakdown in protein/carb/fat? (percetnages)
Obviouslyk, the closer you get to the the show, you will have to adjust accordingly.
I'm also curious about this lemon cod liver oil. What is the caloric breakdown for that?

[TOOLifter]

I'm trying to stay at a 40/40/20 right now and just watch the calories...I will eventually work into a 50/20/30 the closer I get to the show. The lemon cod liver oil is amazing- tastes like real lemon oil- no fish taste- and I think it is 15g fat per T. It has a great EPA and DHA profile, too. I don't have the bottle with me right now (at work), but I'll check it out for ya! So, nothing you would change right now?

TL

[Fyre]

Originally posted by TOOLifter
I'm trying to stay at a 40/40/20 right now and just watch the calories...I will eventually work into a 50/20/30 the closer I get to the show. The lemon cod liver oil is amazing- tastes like real lemon oil- no fish taste- and I think it is 15g fat per T. It has a great EPA and DHA profile, too. I don't have the bottle with me right now (at work), but I'll check it out for ya! So, nothing you would change right now?

TL

I think that split is perfect right now hun.
I would suggest taking in little more of the efa's though.
That lemon stuff sounds awesome! I really want to try it. I'm tired of gagging down my oil....lol
when are you thinking of cutting out the dairy?

[TOOLifter]

Well, not really sure, actually...you mean the whey and casein? What do you recommend? Also, what are your thoughts on carb cycling? Been reading alot about it and it sounds interesting...Thanks for all the help, sweetheart!

TL

[Fyre]

Originally posted by TOOLifter
Well, not really sure, actually...you mean the whey and casein? What do you recommend? Also, what are your thoughts on carb cycling? Been reading alot about it and it sounds interesting...Thanks for all the help, sweetheart!

TL

You don't need to worry about cutting your dairy now. I was just wondering. I'd love to see some progress pics if you're comfortable.
If you're not comfortabe posting them, shoot me a pm and I'l give you my email addy. Take care.

[MDC]

I cycle my carbs depending on the workload for that day, for larger bodyparts I have med to high carbs for smaller bodyparts I have low carbs.
EX.
chest delts moderate carbs
Quads calves high carbs
off low carbs
back hams moderate carbs
bis tris abs calves low carbs
off low carbs cardio
off low carbs cardio
I decrease my fat intake as I increase carbs and vise versa
I also cut out dairy 6-8 weeks out.
good luck.

['tensity]

Originally posted by Fyre
I think that split is perfect right now hun.
I would suggest taking in little more of the efa's though.
That lemon stuff sounds awesome! I really want to try it. I'm tired of gagging down my oil....lol
when are you thinking of cutting out the dairy?

FYI. That oil is Carlson Norwegian Cod Liver Oil, looks like a green pint bottle, alway find it refrig'd in the store somewhere. Worth the search