Beyond-Brawn-2nd-Edition

Body hardness
YOUR HOW-TO OF PRACTICAL BODYBUILDING NUTRITION
20.145 e average adult male has about 13–17% bodyfat and the average adult
female about 7% more, i.e., 20–24%. ese are too high for showing muscular
definition, so aim for 10% for men and 17% for women if you want to look
well defined by the standards of non-competitive bodybuilders. To become
“ripped” like a top-level competitive bodybuilder of today, men need to get
down to no more than 5% bodyfat, and women to under 12%. e body
must have some bodyfat. e essential fat for a man is about 5%, and for a
woman about 12%. To get below those numbers is extreme, and fraught with
possible health hazards. It demands obsessive behavior and may necessitate
harmful drug assistance.
20.146 ese percentages assume the use of an accurate method of testing. e
accuracy of bodyfat determination varies according to the method used, and
the expertise of the tester. Using the same subject, but different methods of
fat determination, and different but experienced operators, percentages of
several points difference may result.
20.147 If possible, seek out someone with considerable expertise at measuring
bodyfat, and discover your current bodyfat percentage. en compare that
to the reading you get using your own skinfold calipers. en you will get
an idea of whether or not you are over- or under-calculating your bodyfat
count. But more important than whether your particular technique produce
accurate measurements, is the consistency of your technique and the changes
in the percentage you measure over time.
20.148 A well-lighted mirror and a discriminating eye will tell you when you are
defined enough. But keep in mind that your body has a “set point” for bodyfat.
To go below that set point will probably involve extreme discipline and
measures, and perhaps a heavy price in terms of lost muscle and might.
20.149 What is fat, what is smooth, what is lean, and what is very lean partly
depends on your perspective. e “ripped-to-shreds” condition of top competitive
bodybuilders is the extreme, and very unhealthy. A pinch of skin
and subcutaneous tissue at the waist of these men taken in contest condition
may be less than what most lean adult men have on the back of their
hands.
20.150 For general training purposes I suggest you keep yourself between lean
and smooth, or approximately 10–13% bodyfat for a man, and 17–20% for a
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