At what BF % do the legs start to come in

[tiramisu]

I believe I'm sitting at about 12% abs are clear but not sharp yet. The abs will be crsip around 10%. The legs on the other hand are smooth. They look like about like my abs did when I was 15/16% BF.

So when do the legs start to show blurry but visible? crisp?

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=867

[natenator]

Good question and each person is different. I always have 3 heads showing and split between hams/quads in a side pose regardless of bodyfat it seems.

I've found after you diet down to a low bodyfat, keeping the leg separations to be easier for some reason. I don't know why.

[bigtavi8]

Agreed nate. Before i dieted for my first show my legs were sooo smooth. then after getting down to that point even in the offseason they had all heads and never got smooth again. dont no why but maybe when you do a show you burn that stubburn fat from the legs and it never comes back.

[drdnj]

Good question and each person is different. I always have 3 heads showing and split between hams/quads in a side pose regardless of bodyfat it seems.

I've found after you diet down to a low bodyfat, keeping the leg separations to be easier for some reason. I don't know why.

I completely agree.....strange eh?

[Delt King]

Totally varies from person to person.
I spent several years neglecting my legs and they stayed separated and striated even in the off season. then this year i concentrated my effort into bringing them up and i lost most of my definition. Weird. i'll see what they look like after a couple more months of dieting.

[JonnyO]

One guy I trained legs didnt come in until the last 10 days before his show, and he was peeled.

I find that after competing my bodyfat is distributed a lot differently than it used to before.

[steve_d]

I completely agree.....strange eh?

I used to agree with this, and still do (to a point). But for me, I got really ripped in 2000, and since that show, I couldn't get to a % bodyfat without seeing cross striations in my triceps, and good separation in my hamstrings...even at 15-16% bodyfat, my hams and triceps looked like they normally did at sub 8%.

However, its been 4 years since last show, and slowly everything has come back, and I would say I hold my fat everywhere equally head to toe. weird

[steve_d]

Totally varies from person to person.
I spent several years neglecting my legs and they stayed separated and striated even in the off season. then this year i concentrated my effort into bringing them up and i lost most of my definition. Weird. i'll see what they look like after a couple more months of dieting.

Maybe that is the problem with my legs...I focus more on them now, and they are less ripped. Probably water from always being so pumped and fibre tears trying to be repaired

[Delt King]

Maybe that is the problem with my legs...I focus more on them now, and they are less ripped. Probably water from always being so pumped and fibre tears trying to be repaired

That's my best guess as well.

[gregdoucette]

ive seen cross striated thighs on a man with a beer belly. I cant get lean looking quads till I am below 5%. I lose fat upper body first legs last. hams and calfs are shredded long before quads. Honestly I still have yet to get the totally shredded quad appearance.

[tiramisu]

Thanks for all the replies on this one. Seeing as I fully intend on giving up @ 8% this year I may not get to see what's underneath till next year. 16 weeks of dieting is as much as I'm willing to put up with.

[Rhinobolt10]

I've got veins coming out in my quads all over the place, but I'm not even close to as lean as you in the midsection... just holding fat in different areas I guess.

[natenator]

I've got veins coming out in my quads all over the place, but I'm not even close to as lean as you in the midsection... just holding fat in different areas I guess.
yup, I routinely have veins in my quads and calves as well but not nearly as lean as him either.

[Praetorian]

Doesnt really matter...everyone carries fat differently and the stubborn areas are last to come...if you focus on your glutes...when they start to come in your legs will be cross striated trust me....you dont need to worry about it then.
For most people thats going to be a very low BF% 3-5%.
P

[steve_d]

thats my motto. Pick you're worst area of holding fat, and when you see tuns of definition in THAT area, diet hard for another 3 weeks, then you're ready.

[Praetorian]

thats my motto. Pick you're worst area of holding fat, and when you see tuns of definition in THAT area, diet hard for another 3 weeks, then you're ready.

Bingo!
P

[tiramisu]

That's a fine motto but it kind of assumes that they will hold the contest date for 3 weeks after you bring your worst area in.

I'm still stopping at 16 weeks :).

[Praetorian]

That's a fine motto but it kind of assumes that they will hold the contest date for 3 weeks after you bring your worst area in.

I'm still stopping at 16 weeks :).

You should factor the time in before hand...16 weeks is plenty to get into shape...being pealed at week 13 is even better.

[tiramisu]

... back to the subject of legs. Mine are actually really hard to the touch. Much leaner felling than my abs. It doesn't feel like there is significant fat on them or even between the muscle.

Is it possible that the 2 - 1 hour session of walking on the dreadmill everyday are making them flat?

[tiramisu]

You should factor the time in before hand...16 weeks is plenty to get into shape...being pealed at week 13 is even better.


Not if you start at 20% :) I'm pretty sure you need to start around 12/13% to come in contest condition without killing yourself.

[natenator]

... back to the subject of legs. Mine are actually really hard to the touch. Much leaner felling than my abs. It doesn't feel like there is significant fat on them or even between the muscle.

Is it possible that the 2 - 1 hour session of walking on the dreadmill everyday are making them flat?
Flat is possible but I don't see any definition at all so that tells me they just aren't lean enough yet.

It'll come :)

[Praetorian]

Not if you start at 20% :) I'm pretty sure you need to start around 12/13% to come in contest condition without killing yourself.

16-17% BF iv had some clients and they come in pealed...very hard to get guys to stay around 12-13% when offseason...they like to eat too much.
P

[Praetorian]

... back to the subject of legs. Mine are actually really hard to the touch. Much leaner felling than my abs. It doesn't feel like there is significant fat on them or even between the muscle.

Is it possible that the 2 - 1 hour session of walking on the dreadmill everyday are making them flat?

Drop the L from flat and thats what they are ;o) (sorry T had to do it) but all kidding aside thats one of the most famous lines out there....im just holding some water...trust me unless you spell water F-A-T it aint water. Keep dropping body fat they will come.
P

[tiramisu]

I'm listening. At this point it's all new ground for me. I have never been this lean before so it's all kind of a surprise from here on in.

[ta-kid]

LIPO Suction for those tough areas.Just kidding

[steve_d]

My legs didn't start coming till about last week. And I would guess I am around 7.5%. Although, my abs and shoulders are leaner than they usually are relative to my back. I find my back is holding onto fat way more than last show. Usually my back is the first thing to get lean.

But like I say, wait until you're weakest point is sheredded, then diet a FEW MORE weeks, then you're ready.

[bigtavi8]

Im the same way T my legs and all three heads take until 2 weeks out no matter what im always worried but they come of last always.

[JonnyO]

Drop the L from flat and thats what they are ;o) (sorry T had to do it) but all kidding aside thats one of the most famous lines out there....im just holding some water...trust me unless you spell water F-A-T it aint water. Keep dropping body fat they will come.
P

Yep hear this one all the time.

[bluesteal]

with legs i think it a lot to do with genetics, both me and my brother have always had ripped legs regardless of diet for as long as i can remember. this doesn't me you can get legs that look like they are chiseled out of stone. your obviously on the right track because judging from your shins it looks like you calves are in good shape. so your quads will be popping out soon. good luck with the diet:)

[riccosuabe]

i would say its all down to how much mass is on the muscle in question and the thickness,even when im offseason most of my muscles look semi cut even when im sitting at 16-17% bf because ive got quite a bit of thickness but ive got a wide waist so i dont put any thickness on my abs just condition work and my abs dont show until about 6%.i would say try more mass work on your legs and you should see those babys more.i agree with everyone else regarding competing .once you lose that fat if you dont go overboard in the offseason it never seems to come back

[tiramisu]

i would say its all down to how much mass is on the muscle in question and the thickness,even when im offseason most of my muscles look semi cut even when im sitting at 16-17% bf because ive got quite a bit of thickness but ive got a wide waist so i dont put any thickness on my abs just condition work and my abs dont show until about 6%.i would say try more mass work on your legs and you should see those babys more.i agree with everyone else regarding competing .once you lose that fat if you dont go overboard in the offseason it never seems to come back

I'm not convinced that this is true. Fat distribution appears to be more genetic than environmental from what I have observed looking at the local novice and provincials competitors.

[riccosuabe]

I'm not convinced that this is true. Fat distribution appears to be more genetic than environmental from what I have observed looking at the local novice and provincials competitors.

well this is in my experience anyway,i used to be naturally chunky/fat but after years of training the only way i would look fat now is if i went nuts on my nutrition in the offseason

[Andre Gregoire]

I seem to have a similar type of fat distribution as you, my abs are visible when I am 15% and come in nicely when I am around 12% on the 9 site caliper reading and my legs don't show up until I am below 8% on the 9 site.

I would say in those pics posted you are about 13-14% on the 9 site caliper.

[Praetorian]

I'm not convinced that this is true. Fat distribution appears to be more genetic than environmental from what I have observed looking at the local novice and provincials competitors.

Very true...it is 100% genetic...everyone is different when it comes to what bodyparts come in first....however the point is moot because it really doesnt matter....when your worst body part is shredded...your done....who cares what the number is...
P

[ironwill]

Very true...it is 100% genetic...everyone is different when it comes to what bodyparts come in first....however the point is moot because it really doesnt matter....when your worst body part is shredded...your done....who cares what the number is...
P

Yup, good post........I do however find it strange that my legs were the last to come in last yr, but now even in offseason, they are still seperated and didnt take on the fat they had previously....It was the first time i ever got them real lean, then the fat never came back near as much...:confused:
Tiramisu, judging by those pics, you still got a good journey ahead to get shredded legs...Your abs are visible, but barely and i see a good amnt of fat to go prior to legs coming in real nice....We are our worst enemies when it comes to body perception....And you wont ever know until you stick right through it and get shredded back, obliques, serratus, and abs and legs....Everything, then you will know the steps your body will take in ridding itself of fat...Id say still at 15 percent in the pics, maybe 14.....Legs will get dicey i predict about 7-8 percent for your bodytype....IMO...

[Praetorian]

Yup, good post........I do however find it strange that my legs were the last to come in last yr, but now even in offseason, they are still seperated and didnt take on the fat they had previously....It was the first time i ever got them real lean, then the fat never came back near as much...:confused:
Tiramisu, judging by those pics, you still got a good journey ahead to get shredded legs...Your abs are visible, but barely and i see a good amnt of fat to go prior to legs coming in real nice....We are our worst enemies when it comes to body perception....And you wont ever know until you stick right through it and get shredded back, obliques, serratus, and abs and legs....Everything, then you will know the steps your body will take in ridding itself of fat...Id say still at 15 percent in the pics, maybe 14.....Legs will get dicey i predict about 7-8 percent for your bodytype....IMO...

So true....and there is nothing worse than guys blowing smoke up someones ass instead of being 100% honest and telling them the truth. Telling guys they are doing well is great and motivational....telling them they look awesome and shredded when they are not is going to hurt them in the long wrong....I see this on the boards all the time...the truth may hurt but its better to know so you can improve before walking on stage and looking bad.
P

[ironwill]

^^^^I agree, i enjoy criticism as long as it is true, and respectfull.Negative is great....For example in my gym i feel great, get compliments etc...big fish, small pond.......big deal, i come on here and other sites for a reality check and realize there are so many better, and i need to get my ass moving and keep working and learning......Nothing makes one better than continuous improvement, its slow in this sport, but its always there if you work hard, and be honest, and listen to those with enough respect to tell you the truth.....

[GYMBRAT]

totally right IDUB!