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sweatmachine
12-26-2003, 02:08 PM
What is a reasonable amount of bodyfat one can expect to lose per week in a contest prep diet. Im doing the numbers and Its looking like a LONG diet for me. Im all about maintaining size, but 15-20 weeks of dieting is hell on lean mass....
any input?

Skip
12-26-2003, 05:15 PM
2 lbs is about the best but if you are very heavy, you can get away with a pound MAYBE 2 more but that is pushing it. I wouldn't recommend doing this for weeks on end but if you lose 3-4 a week for a couple weeks I wouldn't worry too much.

Ideally, you would only want about 1 pound a week - 2 tops. However, these days most guys are going pretty large in the offseason and don't want to diet for 8 months so they have to drop a ton of weight.

Skip

sweatmachine
12-26-2003, 07:10 PM
In the past Ive lost as much a 40lbs. I lost way too muscle. To burn off 7000 calories a week seems like a max. Im concerned becuase Im looking at doing a warm up show 23 weeks from now.then a National Qualifier 7 weeks after that. Im 275-280lb right now @ about 13% BF.
If everything goes well, and I retain most of my lean mass I figure I could weight in around 230....Do you agree with those numbers? That fits into the 2 lbs / week phylosophy. Im thinking it time to start my diet. Id like to have a few more pounds of lean mass on me first, but....I think I got a little dismorphia going on here. any suggestions would be greatly appreciated. Ive seen your pics and you definitely show up in shape. Thanks in advance.

Skip
12-27-2003, 12:30 AM
It would depend on how "true" that 13% measurement really is. I am not saying I don't believe you, it is just that if this percentage is not correct, everything changes a bit. At 13% you looking at a loss of about 30 lbs. of bodyfat (roughly) putting you somewhere near the 250 mark, give or take. At that size, you are looking at approximately 8-10 pounds, on average, of water loss the last week. This would put you on stage somewhere around the 240 mark. Anything less than that would only prove that your bodyfat percentage is not accurate. If you like, shoot me a couple pics to my email and I will gladly give you my opinion on where you are as far as bodyfat goes. Measurements are one thing but a visual assessment is much better and, in my opinion, more accurate.

Now, if your numbers ARE accurate, your time frame should give you plenty of room to dial in nicely, provided everything goes the way it should go for your prep. Remember, don't run it up to the day of the show. Get your bodyfat where it should be at about the 3-4 week mark before the show and then slowly drop the cardio and keep your weight stable. This will allow you to come into the last month without being overtrained and overly depleted. Your legs will look MUCH better if you can do this.

I get long winded sometimes but in short, you should have very little, if any, problem weighing in at 230 or better, if you are currently a true 13%.

Skip

TEAMSKIP@musclechemistry.com
skip@cyber-rights.net

sweatmachine
12-27-2003, 12:08 PM
I'll try to get a few pics taken this weekend. I totally agree with your views.
And to be honest with you after this damn holiday season, Im probably more 15% BF ( hell maybe higher....dam it)
But I'll do the pics and let you eyeball it, I'll get the calipers out too.
Im thinking I should be able to be in good shape around 230lbs. But first things first... I shout back at cha, thanks for the response and have a safe new year.