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Bf for women?


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Posted by: Future star

Hey Guys!

I'm new to this forum, but not really new to bodybuilding/weightlifting.
I'm 5"8, around 130 with 13% bf. I want to compete, but don't know where to start.

I was wondering if any of you ladies (or men, if you know this) could please help me. How long before a contest do female bodybuilders peak (reach their lowest bodyfat levels)? I know people usually diet about 12 weeks before the comp, but do they reach their 6% or whatever the day before? Two weeks before? I don't want to do any damage by keeping my bf low for too long.

Thanks!


Posted by: largepkg

6% BF on a female would be quite low!


Posted by: largepkg

And before Robert says it.

Future star Welcome to IM


Posted by: Emma-Leigh

Quote:
Originally Posted by Future star
Hey Guys!

I'm new to this forum, but not really new to bodybuilding/weightlifting.
I'm 5"8, around 130 with 13% bf. I want to compete, but don't know where to start.
Hey! Welcome to IM.

Wow - 5'8, 130 and 13%. That is pretty good at the moment. Congratulations!

In terms of getting started - where are you located? Have you checked out your local BB organisations? Have you gone to watch some comps in your area?

The basics are always the same (diet and training). But once you find an appropriate show you then need to organise suits, music, work out a routine, organise tanning etc etc... It might be a good idea to hook up with an experienced trainer for your first show as it can be a little overwhelming!

Quote:
I was wondering if any of you ladies (or men, if you know this) could please help me. How long before a contest do female bodybuilders peak (reach their lowest bodyfat levels)? I know people usually diet about 12 weeks before the comp, but do they reach their 6% or whatever the day before? Two weeks before? I don't want to do any damage by keeping my bf low for too long.
In terms of dieting for comp - Most start about 12 weeks out.. There are some who will start 16 weeks out and others (who like to take things slower or those with more BF) start 20 weeks out.

At 13%, unless you plan on going REALLY slowly, you would probably only need 12 weeks... 16 weeks at a maximum (this would also give you more time - which may be needed as it is your first time).

'Peaking' is (hopefully) timed to fall at the time of the show (the last few days anyway - which is why it is called 'peak week'). This week is when it is all ment to "come together". You will usually hit a low in terms of BF% in this week and then the last couple of days (and especially the day of the show) are focused towards getting your hydration/glycogen levels correct (to dry you out and then to fill you out so you get that 'cut' and 'pumped' look).

As it was said - 6% is probably getting a little wishful for most females. You can aim for 6%, but ~8% a a more realistic target (some of the professionals can get down lower - but they usually have more than a little **cough** assistance **cough**)...


Posted by: Future star

Hey! Welcome to IM.

Thanks, this place is awesome. So much information just floating around...

Wow - 5'8, 130 and 13%. That is pretty good at the moment. Congratulations!

In terms of getting started - where are you located? Have you checked out your local BB organisations? Have you gone to watch some comps in your area?

I'm in Toronto. I don't know what my local bb organizations are. Any idea? I went to one comp at York University in April. It was such a great experience.

The basics are always the same (diet and training). But once you find an appropriate show you then need to organise suits, music, work out a routine, organise tanning etc etc... It might be a good idea to hook up with an experienced trainer for your first show as it can be a little overwhelming!

I take it when I find out what my local bb organization is, I will be able to hook up with a trainer through them.

In terms of dieting for comp - Most start about 12 weeks out.. There are some who will start 16 weeks out and others (who like to take things slower or those with more BF) start 20 weeks out.

At 13%, unless you plan on going REALLY slowly, you would probably only need 12 weeks... 16 weeks at a maximum (this would also give you more time - which may be needed as it is your first time).

'Peaking' is (hopefully) timed to fall at the time of the show (the last few days anyway - which is why it is called 'peak week'). This week is when it is all ment to "come together". You will usually hit a low in terms of BF% in this week and then the last couple of days (and especially the day of the show) are focused towards getting your hydration/glycogen levels correct (to dry you out and then to fill you out so you get that 'cut' and 'pumped' look).

Alright, so from this, I assume that let's say my competition is on the 10th, then I would be at 8% (if that's my competition bodyfat) from the 3rd to the 10th. Is that right?

As it was said - 6% is probably getting a little wishful for most females. You can aim for 6%, but ~8% a a more realistic target

Is 6% dangerous? I know I can do it, if I just try really hard. Can I maintain that for a week?

(some of the professionals can get down lower - but they usually have more than a little **cough** assistance **cough**)...

Maybe it's just me being dense, but what is the "assistance"?


Posted by: largepkg

Juice Sweetheart!

Sorry, steriods.


Posted by: Vieope

Quote:
Originally Posted by largepkg
And before Robert says it.

Future star Welcome to IM


Robot Robert says... Welcome to IM

beep


Posted by: Emma-Leigh

Quote:
Originally Posted by Future star
I'm in Toronto. I don't know what my local bb organizations are. Any idea? I went to one comp at York University in April. It was such a great experience.
Hmmm... Being in Australia I'm not too good on American local organisations... But someone might chip in with info.

Here is a list of BB organisations you could look into.

Quote:
I take it when I find out what my local bb organization is, I will be able to hook up with a trainer through them.
Yes - or you could ask some of the local gyms. They might be able to set you up with some contacts.

Quote:
Alright, so from this, I assume that let's say my competition is on the 10th, then I would be at 8% (if that's my competition bodyfat) from the 3rd to the 10th. Is that right?
Well... giving it 'spot on' dates might be a little hard (it often comes down to how your body responds in the final 2 weeks) but you would aim to get down to your target BF% at the beginning of peak-week (or at least 5 days out) so you can then focus on the water/glycogen, tanning etc etc...

Quote:
Is 6% dangerous? I know I can do it, if I just try really hard. Can I maintain that for a week?
Dangerous - well, it is getting there for females. It is certainly dangerous if it is maintained for anything more than a very short time... But it is more a case of being impossible for about 99.9% of the female population.

Quote:
Maybe it's just me being dense, but what is the "assistance"?
Yup - as largepkg said - Steroids...


Posted by: jaim91

Well... giving it 'spot on' dates might be a little hard (it often comes down to how your body responds in the final 2 weeks) but you would aim to get down to your target BF% at the beginning of peak-week (or at least 5 days out) so you can then focus on the water/glycogen, tanning etc etc...

What should I know about water and glycogen?


Posted by: jaim91

lol...never mind. Forget I asked


Posted by: Future star

Quote:
Originally Posted by Emma-Leigh

Well... giving it 'spot on' dates might be a little hard (it often comes down to how your body responds in the final 2 weeks) but you would aim to get down to your target BF% at the beginning of peak-week (or at least 5 days out) so you can then focus on the water/glycogen, tanning etc etc...
In terms of glycogen, I've heard that you're supposed to deplete your stores up until about 24 hours prior to the contest, and then carb up right before so you fill out a bit. Is this how it works?

And in terms of water, I think I read that most of the athlete drink a whole lot of water until the day of the contest and then pretty much stop drinking so they look more vascular.

If I'm totally wrong, please let me know.


Posted by: Future star

I would just like to know if what I know about carb and water consumption prior to a contest is accurate or not. Anyone who has competed before, your input would really be appreciated.


Posted by: largepkg

I've competed before. The compititon was cow tipping though. I'm not sure how that will help you.

Incidentally, I finished second. The bastard who won was 400+lbs. I'm still upset about that!


Posted by: IainDaniel

So is this Jaim91 with a new handle?


Posted by: jaim91

I've learned to stop asking questions...Future Star is on his/her own


Posted by: IainDaniel

LOL yeah whatever

Nice Try though



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