Lowering percent of body fat

[Guest guest]

Occasionally, I look through body-building sites to see the

application of nutritional principles to achieve outstanding

physiques. This does not necessarily result in longevity, but it

requires caloric restriction. Here are the pictures of a mother(age

71) and daughter(42) bodybuilders:

http://www.agelesstraining.com/gal-03.htm

In one of the articles in their web page they mention the proportion

of nutrients in their diet, but if you count protein and carbohydrates

as 4 cal/gram and fat as 9 cal/gram, the total calories indicated

don't add up. Nevertheless, there is severe caloric restriction going

on in order to achieve the 6% body fat for competition, but it is not

maintained for long.

Tony

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Here is Colleen's 12-week eating plan prior to winning the 1998

National Masters title.

WEEK CALORIES . PROTEIN . STARCH . FIBER . FAT . . BODYFAT

.. . .PER DAY . . GRAMS . . GRAMS . GRAMS . GRAMS. . . %

1-4 . 2,000 . . . 200 . . . 100 . . 100 . . 50 . . 15%

5-8 . 1,600 . . . 200 . .. . 50 . .. 50 . . 25 . . 10%

9-12 . 1,360 . . . 230 . . . . 0 . .. 50 . . 10 . .. 6%

WEEK 1-4: Cut fat to 20% of total calories.

WEEK 5-8: Cut fat 15%. Cut calories 20%. No starch after 4pm.

WEEK 9-12: Fat cut to 10%. Cut calories 15%. Increase fiber to offset

reduced starch.

WEEK 13+: Increase calories 15 to 20% and commence off-season growth

period.

This program is for leaning out. Keep in mind that Colleen weighed 140

at the start and 124 at the conclusion. If the goal is to gain muscle

mass you reverse the process as Colleen alludes to in week 13+.

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