I started mass building 3 months ago and i've put on a good 25pounds of muscle and fat. Now its time to get ripped. I'm at around 18% body fat right now and I'm hoping to get it down to around 4-6% by march.
Is this a reasonable goal? How do I go about this and keep the mass that i've gained? What kind of diet? What kind of weights? Should I just keep lifting and put on more mass instead?
Honestly, if I"m 6'1" I'd bulk up some more if I'm just 185. I'm just basing this on a "imaginary" picture of a six footer na 185lbs. If you cut, you'll drop to around 175-170 maybe? You'll probably look thin for your height.
I'd continue bulking kung ako yan, but stick to cleaner food choices to minimize fat gain.
Now that's just my speculation, I can only dream about being 6'1 hehe (I'm 5'7 only).
I don't think 4-6% is a reasonable goal, that's just too dangerously low, pang competition weight na yan kasi. If you drop that low, you can expect to see your muscles get catabolized since you don't have enough fat. Shoot for 8% or so.
BTW, how did you compute your BF%?
If you do decide to cut.
I'd suggest you follow a relatively low carb (mga 40% of your total intake) of low GI carbs, LOTS of vegetables, keep the protein intake high. I believe my mga articles about fat loss sa Fat Loss Section (or sa Diet, forgot na hehe)
You have to continue lifting, only the diet should change dramatically, your lifting sessions should remain in moderately high intensity, you wouldn't want to lose strength and muscle definition. You might want to reduce the frequency of your weight lifting and increase cardio (at least 45 to 60mins of moderate to high intensity)
I decided to keep bulking up. I'll probably start cutting when I hit the 200ibs mark, maybe more.... hehehehe....
I got by body fat percentage using two methods:
I used the Caliper test which yielded the result: 7% but i didn't feel it was accurate since the organization that did it didn't take measurements from by abdomen and back (where most of the fat I've gained is)
I also tried the OMRON BP monitor which said I was 18%, this felt this was more accurate.
Check this guy out. http://home.comcast.net/~stevemay/DSC01654.JPG
He's at 14% BF so imagine a 4-6% bodyfat range. It'll be competition condition na, which guys often cramp up backstage and throw up often due to massive dehydration and lightheadedness.
For BF measurement, do the 9 point method. Measure when the skin is dry, before exercise, and when you're not overheated. Measure each skinfold 3 times and use the 2 which agree--pinch from the top, measure from the bottom. The standard caliper measures in millimeters, so if yours measures in inches, you'll need to convert the numbers before going on (1 inch=25.4 mm).
you cant go playing around with a 4-6% BF. Well, you will look great with it but still you cant last long in out hot country. My friend Michael Burinaga competes around 3-4% BF. Sabi nya sakin na nahihilo sya.
About your weight, add some more, You'll look better if youre 230-250lbs at 12% bodyfat, going down to 8% is i think is still safe for a non competing guy.
quote: Originally posted by: jayson_expy99 "you cant go playing around with a 4-6% BF. Well, you will look great with it but still you cant last long in out hot country. My friend Michael Burinaga competes around 3-4% BF. Sabi nya sakin na nahihilo sya. About your weight, add some more, You'll look better if youre 230-250lbs at 12% bodyfat, going down to 8% is i think is still safe for a non competing guy."
si brent javier (model) kaya ilan percent body fat? kasi parang ripped na ripped yun abs niya pati yun muscles niya eh...
normally ripped guys go around 7-8%. all of you ab muscle would be popped out by this percentage.
i wouldn't bother going down 7% unless ill be competing besides its unhealthy and very hard to maintain...
IMO if you plan to to be ripped by march i suggest you start cutting. Cutting to fast will also so cut alot of muscle. IMHO small incremental cutting of fats is the way to go so that you loose lesser lean mass there.
slow cut is the same as slow bulk, do it slowly (whether you're adding calories or reducing) over several months is better than cutting big amount of calories in a short period. Adjust carb/fat intake but keep the protein % the same.
Basta measure your fat percent every 2 weeks. I also belive in high protien low carb diet because it really works. Pero wag mo sya gawin ng matagal kasi baka hindi kayanin ng kidney mo yung too much protien. And also take at least 1 gallon of water everyday.
