Hello all
I know that the key to a successful physique is all about BF %, but I cannot seem to find guidance anywhere as to what is an "optimal" weight to height for someone who wants to compete. I suppose I'm trying to calculate when bulking can stop and cutting should commence. I seem to have plataeued in my training and need some advice.
I am 5ft 4inches tall, and weigh 150lbs. I have trained heavy with weights for years and want to move towards a more lean and tight look and compete in my first competition in July. My BF% is far too high at 28% but I'm not sure where I should be going with my workouts to move towards that goal, as I believe I should be lighter than I am.
Do I work on a calorie deficit and focus on cutting fat whilst lifting heavy for the next 22weeks; in an aim to shed lbs? Or should I eat for a surplus for the next 10 weeks to increase muscle mass and then cut like crazy for the 12 weeks pre-contest?
My mind cannot escape the fact that I am technically overweight.
I work out 6 days a week. 2 days upper. 2 days lower. One day LISS + abs and one day HIIT + abs. Rest 1 day a week.
Calorie intake for the past 6 weeks has been 1600 with a ratio of 40% protein, 30% and 30% carbs. Scales show no movement on weight during that time (other than a small variance of 2lbs which I put down to the menstrual cycle) and a BF reduction of 2%.
Am I on the right track with just over a 1% reduction in BF a month? If that's the case then I'll never be contest ready in 5 months :(
I know that the key to a successful physique is all about BF %, but I cannot seem to find guidance anywhere as to what is an "optimal" weight to height for someone who wants to compete. I suppose I'm trying to calculate when bulking can stop and cutting should commence. I seem to have plataeued in my training and need some advice.
I am 5ft 4inches tall, and weigh 150lbs. I have trained heavy with weights for years and want to move towards a more lean and tight look and compete in my first competition in July. My BF% is far too high at 28% but I'm not sure where I should be going with my workouts to move towards that goal, as I believe I should be lighter than I am.
Do I work on a calorie deficit and focus on cutting fat whilst lifting heavy for the next 22weeks; in an aim to shed lbs? Or should I eat for a surplus for the next 10 weeks to increase muscle mass and then cut like crazy for the 12 weeks pre-contest?
My mind cannot escape the fact that I am technically overweight.
I work out 6 days a week. 2 days upper. 2 days lower. One day LISS + abs and one day HIIT + abs. Rest 1 day a week.
Calorie intake for the past 6 weeks has been 1600 with a ratio of 40% protein, 30% and 30% carbs. Scales show no movement on weight during that time (other than a small variance of 2lbs which I put down to the menstrual cycle) and a BF reduction of 2%.
Am I on the right track with just over a 1% reduction in BF a month? If that's the case then I'll never be contest ready in 5 months :(
by Pittawithcheese via Bodybuilding.com Forums - Female Bodybuilding
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