I got this off another site long ago, but the info inside is pretty solid. It's not %100 accurate, but it's a great generalization. We all distribute fat store differently and we all know someone that can get fat, but for some reason still have visual abs. This info is GENERAL
In the book "SLICED" (by Bill Reynolds & Negrita Jayde), the states of muscularity are objectified as follows (I'll summarize each):
1. Full house = Over or near 20% bodyfat with no visible muscle definition and only a hint of separation between major muscle groups if those groups are very large. Basically a person in this state could be confused for a football linebacker. If you're higher than this bodyfat percentage, you'd be considered overweight/obese.
2. Hard = Some muscle separation appears between delts and upper arm. Abs are still not visible. Approximately 15% bodyfat.
3. Cut = More muscle separation appears particularly in the chest and back, outline of the abs begins to appear slightly. Approximate bodyfat level = 12%
4. Defined = Muscle separations get deeper in the arms, chest, legs and back, and abs appear when flexed. Approx. bodyfat level = 10%
5. Ripped = Abs are clearly visible all the time, vascularity in arms is prominent, chest and back separation is obvious, and face is starting to appear more angular. Condition can be held indefinitely. Approximate bodyfat level = 7-9%
6. Shredded = Striations appear in large muscle groups when they are flexed. You look small in clothes, but look fantastic when you're not. Vascularity appears in lower abdomen and in the legs. Condition can be held for several days with careful dieting. Competitive bodybuilders often aim for this state for competition day. Approximate bodyfat level = 5-7%
7. Sliced = Muscles and tendons begin to appear in the face when chewing, striations appear everywhere and vascularity appears everywhere. Bodyfat levels are close to 3% and subcutaneous water levels are near 0. Condition can only be held for a few hours at a time. Not a healthy condition to stay in due to lower water level.
Anywho, perhaps you can use this guide to determine how far you're progressing. If/when you decide to cut, make sure you give yourself 12-16 weeks to do it. It won't happen overnight, but the results can be striking when you get into the final 2-3 weeks.
Hope this helps.
VISUAL BODY FAT
wow, this is very interesting, and pretty accurate
"The plates on each side of the bar...they keep us stable, like bookends...this our life, and another chapter is about to unfold"
joe- in you're opinion how long would you say it would take to cut from about 13-14% down to about 8% or so?
"The plates on each side of the bar...they keep us stable, like bookends...this our life, and another chapter is about to unfold"
I think that's a great guide to use as a starting point when you're cutting down, but I would definitely suggest getting a personal bodyfat analysis before beginning a serious cutting phase.
I especially love number six where it says "you look small in clothes..." At about five weeks out, people t work started telling me I looked skinny - not what you want to hear during contest prep. Then I'd get in front of the mirror and be like, "What are they talking about?"
Today I'm four days out and still sodium loading, and I could see massive veins throughout my midsection this morning. I've never really had much abdominal vascularity, even on contest day, so I don't know what's going on. I haven't done anything differently for this contest, but I've been going back through my notes trying to figure out what's going on. Oh well, I guess I should just chalk it up to my body learning to respond to the pre-contest diet the more I do it.
I can't wait to see what it looks like once I begin dropping water & sodium.
I especially love number six where it says "you look small in clothes..." At about five weeks out, people t work started telling me I looked skinny - not what you want to hear during contest prep. Then I'd get in front of the mirror and be like, "What are they talking about?"
Today I'm four days out and still sodium loading, and I could see massive veins throughout my midsection this morning. I've never really had much abdominal vascularity, even on contest day, so I don't know what's going on. I haven't done anything differently for this contest, but I've been going back through my notes trying to figure out what's going on. Oh well, I guess I should just chalk it up to my body learning to respond to the pre-contest diet the more I do it.
I can't wait to see what it looks like once I begin dropping water & sodium.
••Dave Minella, WNBF Pro••
Cool, guess I can say I'm shredded! Time to get sliced...
"Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength."
Cool post Joe thats a good guide!And Jeremy don't be so modest look at that pic of you and Matt again.You don't look small in your cloths....lol
The currents that determine our dreams and shape our lives flow from the attitudes we nurture every day.
Thanks Joe.
"The plates on each side of the bar...they keep us stable, like bookends...this our life, and another chapter is about to unfold"
Very cool article joe! Hill, i was curious about the same thing, so good question.
Personally, my goal is to be somewhere in between "ripped" and "shredded" in the next 4-5 weeks.
Personally, my goal is to be somewhere in between "ripped" and "shredded" in the next 4-5 weeks.
Without pain, without sacrifice, we would have nothing. You determine your own level of involvement.
It's a maze[ing].
It's a maze[ing].
i used on eof those elctrostatic body fat analyzers and it said i was at 13.4%
how accurate are those?
according to your post Joe i should be around 8-9%... but then agian i guess each is just an estimate...
how accurate are those?
according to your post Joe i should be around 8-9%... but then agian i guess each is just an estimate...
You are born with a spark; to search for the truth, for the best you can be. Practice, Disipline, Preparation. Try and try again. Then one day you are on top and they say you are an overnight success, a natural. You smile, you know. - Anonymous
From a friend's caliper measure I was 16%, but from the description in this thread I'm approximately 12%.
In any case, I should probably get a "professional" caliper measurement (he said he couldn't really grab any fat off my back or arms, and barely able to get any off of my stomach. Maybe his measure was wrong...
Anyway, I'm going to try for 7-9%. Wish me luck...it seems to be more about diet than my routine at this point.
In any case, I should probably get a "professional" caliper measurement (he said he couldn't really grab any fat off my back or arms, and barely able to get any off of my stomach. Maybe his measure was wrong...
Anyway, I'm going to try for 7-9%. Wish me luck...it seems to be more about diet than my routine at this point.
There are two types of pain: The Pain of Hard Work -or- The Pain of Regret.
Which are you going to feel after leaving the gym today?
Which are you going to feel after leaving the gym today?
That's a good point you make, Pure. We all pretty much have the training down and as long as you're hitting the weights and the cardio right, there's no problem there. Given that, the nutrition side is where we can really make the difference. If you get the nutrition right - timing, calories, macronutrient ratios, etc. - that is the difference between mediocre results and amazing results. I'm right there with you bro - have 8 weeks to go in my rip cycle to get under 10%. Wish you the best and keep us in the loop!
Ken
Just a sinner saved by grace
Just a sinner saved by grace
thanks for the info JOE....am in awe....reading the terms and definitions and characteristics itself gave a kind of boost..grins..
Trust unto GOD and HE shall lead thee aright

