Optimal Body Fat for a Bodybuilding Competition

Competing in a bodybuilding contest is worlds apart from just training to look good on the beach or get that cover-model six pack. You need to go past the stage of lean and muscular, and find yourself at shredded and huge. Bodybuilding competitions are judged on the amount of muscle mass you have, your body fat, and muscular definition and symmetry. You can't just rely on having big muscles -- a very low percentage of body fat is required too.

  1. Fat Percentages for Men and Women

    • To step on stage in the same condition as top professional bodybuilders, your body fat should be around 3 to 4 percent as a man, or 8 to 9 percent for a woman, according to nutritionist Leigh Peele. This will bring you from having visible abs and bulging veins, that you'd see at 10 to 14 percent for men and 15 to 18 percent for women, to the level needed for bodybuilding. You'll also see striated glutes and hamstrings, along with definition around your chest, upper back and calves.

    Pre-Contest Manipulation

    • In the week leading up to a show, many bodybuilders will manipulate their water, carbohydrate and sodium intake to reduce body fat even further, according to nutritional scientist and pro natural bodybuilder Dr. Layne Norton. These methods include cutting down on fluid intake and reducing your carbohydrate and salt consumption right up to the day of the show, when you then increase your carbs and sodium to make your muscles appear fuller and skin tighter. However, many of these techniques are not needed, according to Norton, and you should only try them under a doctor's supervision.

    Muscle Mass and Higher Body Fat

    • Carrying more muscle mass can make you look leaner without reducing your body fat. A muscular person at 12 percent body fat will look leaner than a skinny person at the same percentage. You can compete in bodybuilding at a higher body-fat percentage, but you may be better suited to different forms of competition. Classic physique contests are for men, and look more at overall aesthetics and appearance rather than pure muscle mass and body fat. For this, most competitors are typically between 5 to 8 percent fat. The women's equivalents of these are bikini and fitness bodybuilding, where the percentages rise to 11 to 15 percent body fat.

    Considerations

    • You need a certain amount of body fat to function properly, as fat is needed for reproductive functions and to protect your internal organs, according to a report from the University of Pennsylvania. Trying to maintain contest levels of body fat for more than a short period of time can be extremely detrimental to your health. Take your time getting into contest shape, advises Norton. Ideally you should drop fat at a rate of around 1 to 1.5 pounds a week to preserve muscle mass and avoid having to use any extreme methods of dieting.