JohnOvManc

Nice guide.

There's another one here that is very good also...
http://forum.bodybuilding.com/showpo...40&postcount=9
worth a look.

Peg

Yup, that is where I found the book resource and used the sliced picture from there. They've got some good examples, too.

Just waiting for one of our members to get to sliced.

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JohnOvManc

That is some incredable condition getting BF that low isn't it.

Peg

It is amazing conditioning and discipline!!!!

Have you ever been sliced?

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JohnOvManc

no sorry, now where near
the lowest I have ever been is proabaly about 8% and that was when I was boxing a long time ago.
Since doing weights I don't think I have been much lower than 10 or 12%
To get to single figures is hard enough so max respect to those who can retain muscle and go lower... it's not just determination and it's knowledge as well as they say knowledge is power and all that.

Peg

Agreed. 100% + respect for those who go single digit. You have to know how to coerce and trick the body into losing the fat and maintaining the muscle.

It takes the strictest of discpline as well. I'm happy around 10% to 12%. it's hard enough for me to get to that, but I'm working on changing my lifestyle to maintain that level of bodyfat.

I don't think I will compete. I weight train more for my health and the feel good high strenuous exercise gives me. I like to be efficient with my time too, so I kill 2 or 3 birds with one stone in that time period as they say.

It really amazes me that the public perception of bodybuilders is that of dumb brutish men when by far they are some of the most disciplined and knowledgable about the health of the body.

How do you maintain your bodyfat% and muscle mass?

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Tatyana

This man works with Jay Cutler.


Chris Aceto's Instruction Book for Bodybuilding Championship Bodybuilding

Page 194 section Staying Lean

I will summarise:

Muscle builds the metabolism, more muscle, more calories required.

Fat is dormant, the more fat you carry, the more difficult it becomes to lose fat and the harder it is to build muscle.

Muscle and fat act as a see-saw.

Both have receptors for insulin, insulin is a double edged sword.

It can store and divert the calories eaten towards both muscle and fat.

Lot of muscle, little fat, ratio of receptor sites for insulin are more favourable towards muscle.

When calories are consumed and insulin released, the calories will have a greater affinity for muscle.

Therefore the greater muscle mass you begin to carry, the greater likelihood that what you eat will be funneled towards building more muscle as long as body fat levels fall within the 12% range for men and 17% range for women.

This is sometimes referred to as 'repartioning'.

Once body fat levels are out of control, the repartioning effect to favour muscle building wanes, leaving the foods you eat more likely to begin to favour fat storage.

A person who is fat and eats a 700 calorie meal will release more insulin than the person who is lean and muscular. The fat person will more easily store fat.



This is the good news. It may take some effort to get to these body fat percentages, but once you are there, as long as you are sensible, easy to maintain.

However, don't become complacent as I did and think your body is then 'bomb-proof' cause it is not.

Healthy diet and training are a lifestyle, not just to a means to an end. It gets easier, but that doesn't mean you can stop.

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Tatyana

I think people confuse the men's and women's body fat percentages.

I am 10-12% bodyfat in these pics.

In some ways I don't like these pics, cause with dehydration, being tired, feeling weak, you do look like POO but your body will look better.


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NPA SE Qualifier Sept 2005 Photos by Eric Guy

My side symmetry is really bad as well! Posing is an art form unto itself!

Attached Images

	ok side tri (2).jpg (64.1 KB, 642 views)
	ok lats (2).jpg (63.5 KB, 639 views)
	side symmetry (3).jpg (136.2 KB, 642 views)

Nine Pack

I know this thread has fizzled out but thought I'd add a little note. This year, just before the UKBFF Britain, I had my skinfolds done (as I do anyway periodically). Using a four site method of bicep, tricep, sub scapular & supra illiac, the sum total of all four sites came to 4mm. All the charts I have put me so far off the scale at the bottom end I cannot accurately say what it was, but the chart goes down to 10mm, where for my age it quoted a BF% of 5.05.
James Llewellin has a pic of me on his fridge door taken backstage last year at Leamington when I was in the same condition. I presume he uses it as an appetite supressant!

It's not nice when you get that low, sitting down becomes painful as there's no padding anywhere. Even the soles of the feet can suffer. Nice. Coupled with that, my wife won't go near me so I can forget about any 'physical contact' till I'm fat & happy again!

supercell

Sadly the picture has now gone but it was certainly an eye opener and motivator. I have seen Paul at these low percentages and it is a little scary but then the places Paul goes to get like that are also scary; places very few will dare venture!!

I think we all have to step back a little and draw the line when BBing becomes a dieting competition and health and mental function are severely comprimised. My body fat never gets that low even on stage but when you carry a lot of muscle (as I do) I think you can look more conditioned than you actually are especially if you have carbed up enough and the muscle is pushing hard against the skin.

However in saying that a really conditioned BBer is a real sight to behold and just shows you what the human body is actually capable of esp if that person within the body has the resolve and dedication of a true warrior!!

James

Nine Pack

James has hit the nail on the head there. Although I do go to extremes with the condition thing, I actually believe a balance of condition and size is what we should be aiming for, not just freaky, horrible ripped.
Having said that, as I am not blessed with the slabs of muscle James has, next time I'll get so cut you'll be able to see the non return valves opening & closing in my veins!

DB

oh paul thats the worst when sitting down hurts as u have no fat or water on your ass... :(

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Nine Pack

Yup, it's a hoot. It was uncomfortable sitting on the sofa, let alone a hard chair. In reality, I was in that state for only about 3 weeks so it's not too bad. Next time, whenever it will be, I'll go further down as even at the skinfiold levels I had, there was still a bit to come off here & there.

DB

lol yeah he last 6 weeks on a hardchair but the last 2 weeks were somethign else i had to lay down all the time!!

its nice having a big ass back lol

i use to have to put a cushion on my exercise bike it was so painfull!!

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Da Goon

Where can I get a decent pair of body calipers from and is it difficult to do your own 4 site test for body fat?