Bodybuilders: Need Advice - $$ At Stake

DaveRCF
DaveRCF Posts: 266
edited December 2024 in Fitness and Exercise
I am down to the last month of a competition at work that takes into account % weight loss, % BF loss and % lean muscle gain (I work with a lot of engineers). This competition has been going on for almost a year and we are down to the wire, with the final weigh in/caliper measurements on September 27th. This is serious business. Winner take all, $3,500 at stake.

I think the competition is down to two of us. I'm the old guy (49, 6'2") and there is a younger guy (32, 5'10"). I won't be able to size him up (so to speak) until weigh-in day as he works in Australia. When I entered the comp, I just put the numbers in that would win me the contest, without too much thought. To my surprise, I was able to hit my weight target quickly (18 pounds from weigh-in, down to 170 lbs) but the BF target has been stubborn to move the needle. I started at 22% based on calliper measurements and I am down to 18% using various BF calculators. I've been combining heavy lifting with cardio (cycling, kayaking) and in honesty, I am in the best shape of my life.

I am surprised my BF% is so high. To be honest, my "plug number" to win the contest , 13% was unrealistic for a guy my age, but I was just guessing. I've been shooting for 15% so I am ticked that I am still way off this. If you saw me you would say that I am lean and modestly muscular (a vast improvement from the past, believe me). My diet has been very good and I get lots of sleep.

So my question to the bodybuilders/lifters is: what can I change up for the last month to maintain my body weight more or less but lose a bit more fat (i.e. reduce BF percentage)? Maybe going from 18% to 15% is unreasonable at this stage but directionally, what can be done? I don't want to lose any muscle if possible and I'm committed to maintaining the strength workouts 3X a week but probably increasing reps (I was in the 5 rep range, going to 10) but reducing the weight as well. Cardio will be maintained at 2X per week.

I suspect the answer is eat at a deficit of 300-500 cals per day but any tricks of the trade that I can use for my cut as I go into the weigh in? Apologies for the long-winded post but I felt I needed to get the details in.

Thanks in advance.

Replies

  • DaveRCF
    DaveRCF Posts: 266
    Bump
  • wellbert
    wellbert Posts: 3,924 Member
    Check out 'protein sparing modified fast.'
  • ahamm002
    ahamm002 Posts: 1,690 Member
    I started at 22% based on calliper measurements and I am down to 18% using various BF calculators. I've been combining heavy lifting with cardio (cycling, kayaking) and in honesty, I am in the best shape of my life.

    Well done!

    Now, what "various BF calculators" are you using? It's a very inaccurate science, and you might be surprised and find out that according to calipers you're actually lower than you realize. 18% is still a great improvement regardless.
  • usmcmp
    usmcmp Posts: 21,219 Member
    http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook
  • JShreds
    JShreds Posts: 1 Member
    Losing body fat while retaining muscle is all about your nutrition and cardio. I am curious too about the body fat as well. You cannot compare a hand-held bf device to calipers or under water measuring at all.
  • californiagirl2012
    californiagirl2012 Posts: 2,625 Member
    At this point in time you are pretty lean. Probably more lean than than the calipers say. At this level of leanness fat loss is VERY SLOW. I would invest in a hydrostatic test for more accurate results. When I first got lean I started having weird hunger issues and inaccurate measurements said I was at 17%. I thought what the heck is wrong with me? Well the hydrostatic test showed me at 10% (that is low for a female), so duh yeah the body has hunger issues then.

    The leaner you get the less your body has to draw from and then you have to taper up your calories. There is no such thing as starvation mode for women over 12% body fat or men over 6% body fat.

    I'm under 12% and I found a way to lean out recently in just a few weeks. I wrote a thread about it. I used http://vacationbodyblueprint.com/ (its free)

    I will find the post with my story on how it worked (with pics). It was pretty fun!!
  • silentnemesis
    silentnemesis Posts: 45 Member
    go on youtube and look up intermittent fasting. It sounds crazy, but I was doing it before I even knew what it was.

    what supplements are you taking (if any) ?
  • jcr85
    jcr85 Posts: 229
    go on youtube and look up intermittent fasting. It sounds crazy, but I was doing it before I even knew what it was.

    what supplements are you taking (if any) ?

    I agree with trying out IF (8 hours eat, 16 hours fast) and go keto with >30g of carbs eating at maintenance... it has helped me with dropping body fat.
  • californiagirl2012
    californiagirl2012 Posts: 2,625 Member
    My previous post listed that Vacation Body Blueprint. Basically it talks about IF like the other guy mentioned but the key for me was working out fasted. Workout in the morning before eating, no calories, no cream in your coffee, etc. Do light cardio for 20-30 minutes (I actually did one hour some days) right after hitting the weights. Then try to wait at least one hour to eat. I usually waited two hours. OH My Gosh it worked. I just did this my story below. PRETTY FUN STUFF!

    I do a women strength training workout called the Venus Index (Adonis Index is for the guys). Last week I went to Las Vegas to meet some girlfriends who I became friends with at the Venus Index Community Forum and we met one of the owners of the company. I wanted to look good while there so for several weeks ahead of time I followed something I found on http://fitnessblackbook.com/ called the "Vacation Body Blueprint" although I couldn't do a full IF because I am too lean (under 12% BF). I did learn how to do the fasted workouts (first thing in the morning before eating). I always said I could not do this, but I realize now it's just a limitation in your head because I got over it and did it.

    I tend to drink a lot of water but for the 12 hour drive I didn't drink much because I didn't want to have to stop all the time. My husband didn't feel like hanging around Vegas with me and the girls so I dropped him off at a trail head on Hwy 395 and he went back packing on a grueling high elevation trail. I then had 6 more hours of driving and was stressed and ended up eating a huge ice cream cone when I stopped for gas in Beatty, NV. I was stressed for a lot of reasons (driving through the desert alone, worried about my man who I love more than anything, a country girl going to a big city, etc). I guess this is stress eating. I had already eaten my allotment of calories but I didn't care.

    Anyway between the lack of drinking water, the previous 3 weeks of slowly leaning out, and the carb load ice cream cone, I accidentally did what body builders do on purpose for contests, LOL, I woke up the next day like this:

    Woke up ripped

    http://www.flickr.com/photos/bobbiesfitness/7909835600/in/photostream/lightbox/

    Then I drank tons of water and found a gym, ate lunch and then dinner with the girls (I had 2 glassed of wine!) LOL I drink wine about twice a year at the most.

    Then the next day we went to a bar pool party and I was blown away at my abs side view in the picture (I guess I was still carb loaded and slightly dehydrated). I am in the green Costco bikini on the far right. That's right. I want hung out with people who paid $3000 a day for their pool lounge area while wearing a Costco bikini! LOL And I did get asked fitness questions and no one cared about the bikini.

    http://www.flickr.com/photos/bobbiesfitness/7909829548/in/photostream/lightbox/

    Anyway we had a blast. Country girl in a big city. I'm glad to be home and back on my normal routine even if I am full of water and not carb loaded anymore!

    http://www.flickr.com/photos/bobbiesfitness/7909835344/in/photostream/lightbox/

    http://www.flickr.com/photos/bobbiesfitness/7909835092/in/photostream/lightbox/

    http://www.flickr.com/photos/bobbiesfitness/7909832776/in/photostream/lightbox/

    http://www.flickr.com/photos/bobbiesfitness/7909831620/in/photostream/lightbox/

    http://www.flickr.com/photos/bobbiesfitness/7909828850/in/photostream/lightbox/
  • CBRobert
    CBRobert Posts: 1
    At 170# 1% bodyfat is 1.7 lbs. If you drop 5 pounds of fat you can drop 3% BF, but can you add 5lbs of muscle to replace it and stay at 170#. Since 5lbs of muscle is not likely you'll need to add 5lbs of something else....water should work. Creatine could be a good way to add some water weight to the muscles, or other water retaining substances like salt. good luck!
  • ninerbuff
    ninerbuff Posts: 49,043 Member
    IF and low carb. When I used to compete, my contest prep was about 10 weeks long so that I didn't lose too fast and retained as muscle as I could. Sucks, but for $3500, I'd do it again.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • davenportk83
    davenportk83 Posts: 44 Member
    I am not a trainer but I have recently added tabata training to my other fitness training and quickly dropped 2% BF. It was introduced to me, believe it or not, by my daughters (40+) dance instructor that was getting her Sr. Dance company in shape over the summer. This 2% drop happened without altering my nutiriton, simply adding this to my current workout schedule 3 times a week for the last 2 weeks.

    Check it out: http://tabataprotocol.com/

    and FYI - I am 47
  • ninerbuff
    ninerbuff Posts: 49,043 Member
    I am not a trainer but I have recently added tabata training to my other fitness training and quickly dropped 2% BF. It was introduced to me, believe it or not, by my daughters (40+) dance instructor that was getting her Sr. Dance company in shape over the summer. This 2% drop happened without altering my nutiriton, simply adding this to my current workout schedule 3 times a week for the last 2 weeks.

    Check it out: http://tabataprotocol.com/

    and FYI - I am 47
    Tabata is more for VO2 max, but if done correctly can help enhance metabolic rate slightly.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • bombedpop
    bombedpop Posts: 2,240 Member
    X for later
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook

    This. Only for short term with a deadline IMO.

    12 days of this for me earlier this year. Both unflexed.

    2012%2B-%2B1


    2012%2B-%2B1

    Read the book and do it exactly as it says.
  • Lift_hard_eat_big
    Lift_hard_eat_big Posts: 2,278 Member
    Are you willing to take supplements? Yohimbe/Caffeine and Ephedra/Caffeine/Aspirin stacks along with fasted cardio, carb cycling do wonders.
  • DaveRCF
    DaveRCF Posts: 266
    Thank you all for the outstanding advice. I'll follow up with researching the various ideas put forth and then go from there. We'll see if this elderly body can outgun a youngster.
  • californiagirl2012
    californiagirl2012 Posts: 2,625 Member
    You can do it! I'm 51 and I outgunned all the young girls on the Venus Index contest! Venus Index Blog -> contests and transformations.. I'm the 51 year old in the pink bikini. LOL Yeah old guys rule!
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    Well basic would be lift as heavy as possible, eat high pro\lowish carb. Use EC stack. You don't really need to get too crazy to get from 18% to 15%

    Now based on dude aboves 12 day progress pics, it would seem like the bodyrecomp article (didn't look at it) would be worth a check. I have read many other articles from that site myself.
  • DaveRCF
    DaveRCF Posts: 266
    Update: I have purchased Lyle Macdonald's Rapid Fat Loss Handbook, continued with the lifting 3X/wk but no cardio. Can't follow the handbook to a "T". Hitting my protein numbers comfortably but not goingentirely "no carb" as I eat fruit as snacks. Taking fish oil. Probably 200-500 cal/day deficit resulted in dropping down to 166.5 lbs quickly (water loss I assume) and I am now at 168. Don't want to go any lower. Strength remains good; compound lifts are at 90% plus of PRs. I'd actually say that I feel more alert. Only get a bit hungry mid-morning and late afternoon.

    Thanks again for your help.
  • grapegorilla13
    grapegorilla13 Posts: 32 Member
    Found this thread randomly searching for weight lifting ideas/advice... so, did you win?

    How did the book work out for you?
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