MAXIMUM DEFINITION and staying that way

[dennett343]

I'm a model that does photo shoots constantly. I have to be pretty defined all year long.
I don't have to be big but the abs need to show clearly always. So I'm wondering how much more cut I can get without compromising my health.

I do cardio twice a day, burning 500cal each time doing HIIT.
I drink daily about 150~ 180g's of protein. I try to minimize my carb intake.
I live on protein and wheat bread/soup/veggies. I make an effort to never eat till I'm full- only till I'm satisfied. Although, I have my occasional cravings/binges.

So to all those who've competed professionally, my question is

1. When do you know you've reached your peak in terms of definition?

2. How long can you maintain your contest shape? Days? weeks? months?
Is it unhealthy to do be in that shape for long?


Whenever I crouch and let it all hang, I can see a good amount of fat in my abdomen. This to me means as defined as my abs are when standing up, there's still some fat I can lose. And it seems that when you are defined as you possibly can be- you don't have to bother flexing your abs whatever position because you can't help but look cut all the time.

[simpleguy4]

Big difference in contest condition (sub 5% BF, dry to the bone, etc.) and fit model condition....true contest condition can be maintained for a couple of weeks, backed off, and brought back for another short period of time if doing a string of contests relatively close together. The condition you are describing, and need to maintain, can be held indefinitely. Just maintain your diet, keep the heavy weight training, and daily cardio will keep you where you need to be. If you need to tighten up for a shoot you can manipulate your carbs, water, sodium, etc. in a matter of days for a better look.

[AustrianOakJr]

Agreed, there is a big difference between model lean and stage-lean. Either level of leanness (maybe not final water and carb manipulation stuff) can be held for extended periods of time. Holding stage lean conditioning is just more painful. ;) Holding conditioning is a matter of eating at or slightly under maintenance calories, while maintaining heavy weight training and a proper macro nutrient balance. You should learn how many calories it takes to maintain your current condition and start counting your daily intake.

[Rsardinia]

The honest answer is to stay flat damn near year round. When I maintained 5-7% bodyfat year round you have to be very strict on your diet. I kept carbohydrate intake to something like 150g a day and could carb deplete for a week (<100g of CHO) and carb up the day before. It's a rough deal and you have to be very dedicated but it can be done. And that was with no cardio btw. If you have the metabolism/body type for it, you can do it but its no fun.

[Barn01]

I agree to keep yourself in tight shoot condition you have to always be watching your diet. At least with bodybuilding it's temporary and you always see the light at the end of the tunnel.

You won't make any significant gains in size. Likely you'll lose muscle and it will be hard to stay tight for more than a couple months. Your body and mind will really fight you to get yourself up to around 8%BF ish ... I find under that is just too hard to maintain for months. 8% is really good by most peoples standards but it's not usually good enough for sports model type shoots. For that you should be in the 5-7% range. So as long as you can maintain abs all the time and then diet for a couple weeks before a shoot you're ok.

Like I said it's not easy and certainly not for everyone. Good luck if you decide to do it and I hope you can make a few $$ for all the effort.

[dubcplaya069]

I too am a fitness model. I actually am competing in the top 5 for the bodyspace spokesmodel search next week and I usually stay around 7-8% year round. Then when I have a shoot or competition such as this, it does not take all that much effort. However, it does suck dieting year round as everyone has said but if you want to succeed in this business as a fitness model its pretty much expected you do so. I would calculate your caloric expenditure for the day and take in a small calorie deficit. I stick to low carbs, roughly 150gs/day and higher fats and protein content. I do weekly carb-up days as well, maybe double the carbs and cut the fat down real low that day. One quick tip from your original post, I do not eat bread at all. I tend to notice a "cloudy" looking abdomen when I consume bread so I have eliminated it all together. This could be one of your issues. My main carb sources are green veggies, yams and oats. I stick to 99% lean turkey, egg whites, lean red meat and a shake a day for protein. My fats come from strictly almonds and one serving of naturally more before bed. Here is a quick shot from my last shoot, which was this past weekend.

http://i34.photobucket.com/albums/d105/Dubcplaya069/Untitled-1.jpg