Importance of staying lean as a powerlifter?

[dtaps24]

That's what I'm thinkin. Sub 15% is pretty damn impressive especially if you have any mass to you at all.

Yeah people don't have a concept of what 15% actually looks like. You have walking around abs at that point. I can think of one regular on here off the top of my head that is consistently sub 15% and he's under-weight. Well I guess 2 since he and Arian are built the same. There are outliers, but generally you can't maximize strength at 15%. Not even close.

[TrettinR]

Yeah people don't have a concept of what 15% actually looks like. You have walking around abs at that point. I can think of one regular on here off the top of my head that is consistently sub 15% and he's under-weight. Well I guess 2 since he and Arian are built the same. There are outliers, but generally you can't maximize strength at 15%. Not even close.

I used to have "walking around abs". Gave that up cold turkey, now I just have abs while flexing in the right lighting. But my squat and bench have gone up considerably. WAY BETTER.

[runtocatch]

Yeah people don't have a concept of what 15% actually looks like. You have walking around abs at that point. I can think of one regular on here off the top of my head that is consistently sub 15% and he's under-weight. Well I guess 2 since he and Arian are built the same. There are outliers, but generally you can't maximize strength at 15%. Not even close.

Yepper! I'd love to say that I'm bout 20% but in all reality I'm prolly closer to 25% but my body in no way shape or form resembles the fat slobs in them body fat pics at 25%. And I agree he is prolly right at 15% or sub 15% at all times but like you said he is under weight by about 40 pounds. He is a freak though for sure.

I used to have "walking around abs". Gave that up cold turkey, now I just have abs while flexing in the right lighting. But my squat and bench have gone up considerably. WAY BETTER.

I know that lighting trick too. HAHA!

[j2nicee]

I would be willing to bet that under 10% of the people who compete in powerlifting are sub 15%. Hell make it 5%.

Preach brotha , prreeaacchhh

Theres also a huge difference in staying lean at 165lbs and under VS staying lean at 200lbs and over, naturally of course.

[doctor220]

[QUOTE=j2nicee;1262465671]Preach brotha , prreeaacchhh

Theres also a huge difference in staying lean at 165lbs and under VS staying lean at 200lbs and over, naturally of course.[/QUOTE

I mean someone at 165 lbs and 15 % looks extremely different than someone 200 lbs and 15 %, assuming they are the same height. The more muscular you are, the more BF you can carry and still look good visually.

[dtaps24]

I used to have "walking around abs". Gave that up cold turkey, now I just have abs while flexing in the right lighting. But my squat and bench have gone up considerably. WAY BETTER.

The people at Cosmo are going to be so disappoint.

[Retardo-pex]

Yepper! I'd love to say that I'm bout 20% but in all reality I'm prolly closer to 25% but my body in no way shape or form resembles the fat slobs in them body fat pics at 25%. And I agree he is prolly right at 15% or sub 15% at all times but like you said he is under weight by about 40 pounds. He is a freak though for sure.



I know that lighting trick too. HAHA!

There is always that too. I haven't really seen any more than the outlines of my abs since I started training. Caliper-wise when I was 125 lbs I was sub 10% bf but straight up Aushwitz mode. When I was competing at around 175 lbs I was 15% or under but at 5'9" was not really the best physical specimen for powerlifting. I have no idea what I am at currently but my guess would be anywhere between 15-20%. Things like gear and natty play a big role in the size you can get to while still "lean" but I don't think the question was about how reasonable or easy it is to get this way, simply the effect it would have on performance. From everything I have seen or experienced so far, for a natural raw lifter filling out your weight class with a much muscle as possible while finding a good body fat balance is the best route for optimal performance. Obviously some will do better with more or less fat, some will deadlift 700 lbs while looking like an average gym rat etc but the idea of increasing the amount of muscle mass you have while remaining in the same weight class isn't that ridiculous.

[Legsneedwork]

Yeah people don't have a concept of what 15% actually looks like. You have walking around abs at that point. I can think of one regular on here off the top of my head that is consistently sub 15% and he's under-weight. Well I guess 2 since he and Arian are built the same. There are outliers, but generally you can't maximize strength at 15%. Not even close.

Ehhh, that varies a lot from person to person. I don't have anything resembling visible abs at a true 15%. That was measured via underwater weighing, so it's the most accurate measurement you can get outside of dexa.

[Mitch666]

Yeah people don't have a concept of what 15% actually looks like. You have walking around abs at that point. I can think of one regular on here off the top of my head that is consistently sub 15% and he's under-weight. Well I guess 2 since he and Arian are built the same. There are outliers, but generally you can't maximize strength at 15%. Not even close.

I think you're overestimating bodyfat more than the misc does. I'd say he's sub 10% easy

[InspecktaDeck]

All I know is Im probebly 10%, possibly pushing into single digits in the morning. I know that if I bulked up a little I would put an easy 100lbs onto all 3 lifts in a week or so. I just choose not to....

[j2nicee]

[/QUOTE

I mean someone at 165 lbs and 15 % looks extremely different than someone 200 lbs and 15 %, assuming they are the same height. The more muscular you are, the more BF you can carry and still look good visually.[/QUOTE]

No **** they look different its almost a 40 pound difference lol

Having more muscle is always better but as far as visually pleasing, that has nothing to do with powerlifting.

[BenSeath308]

Try to keep your body fat in the 10-15% range that is the optimal range for strength IMO.

You don't have to be fat to be strong.

[Mitch666]

All I know is Im probebly 30%, possibly pushing into 20%s in the morning. I know that if I bulked up a little I would put an easy 100lbs onto all 3 lifts in a week or so. I just choose not to....

fify

[doctor220]

[/QUOTE

I mean someone at 165 lbs and 15 % looks extremely different than someone 200 lbs and 15 %, assuming they are the same height. The more muscular you are, the more BF you can carry and still look good visually.

No **** they look different its almost a 40 pound difference lol

Having more muscle is always better but as far as visually pleasing, that has nothing to do with powerlifting.[/QUOTE]

Clearly. Your post was talking about how it's difficult to be relatively lean at over 200 lbs. I'd say that's dependent on someone's height. You're 5'8'', so yeah, I'd probably say 215-220 is going to be the point where it's pretty hard to get much more muscular and still be 10-15%. I'm a little taller so when all is said and done, I'm looking for around 230.

Also DLT is really lean IMO, I'd say sub 10% for sure. He's really muscular ( pretty sure he said his arms were like 19 or 20'' and obviously being that lean, that's huge), so to weigh 230ish or whatever he weighs and being that muscular, he's going to be really lean.

My goal for being 230 and and thus competing in the 105kg class wouldn't have me being that lean.

[Big Sexy J]

Try to keep your body fat in the 10-15% range that is the optimal range for strength IMO.

You don't have to be fat to be strong.

You're fat.

[BenSeath308]

You're fat.

Fat Dic.k Yeah I Know

[Big Sexy J]

Fat Dic.k Yeah I Know

Unfortunately, I know too.

[BenSeath308]

Unfortunately, I know too.

Gotta Love snapchat

[InspecktaDeck]

Try to keep your body fat in the 10-15% range that is the optimal range for strength IMO.

You don't have to be fat to be strong.

Wish I had the funds for that supplement bill...

fify

on spread haha

[TheMeier]

I guess Dan Green and Jesse Norris aren't real powerlifters since they are lean AF and eat clean.

[jked4life]

I think it depends on your genetics. I have a very small frame for being 6'2. I'm under sized for sure. Gaining body weight over 205 doesn't increase my lifts much. A little bit, yes. But I get weaker pound for pound above 205. Diminishing returns.

I've been as heavy as 260, and not stronger than the 205 I am right now.

[kmc06005]

I guess Dan Green and Jesse Norris aren't real powerlifters since they are lean AF and eat clean.

Don't know about Jesse Norris, but Dan Green does not 'eat clean'... Also eating 'clean' is not a thing.

Unless you are talking about spritzing your food with Pine Sol.

[kmc06005]

I think it depends on your genetics. I have a very small frame for being 6'2. I'm under sized for sure. Gaining body weight over 205 doesn't increase my lifts much. A little bit, yes. But I get weaker pound for pound above 205. Diminishing returns.

I've been as heavy as 260, and not stronger than the 205 I am right now.

You gained 55lbs of muscle and your lifts got weaker?

[doctor220]

Don't know about Jesse Norris, but Dan Green does not 'eat clean'... Also eating 'clean' is not a thing.

Unless you are talking about spritzing your food with Pine Sol.

Your posts are like the words of jesus, I swear. brb getting some clorox out so I can be leaner

[shadowroth]

As lean as you want to be. As long as your getting stronger.i will start bulking soon yeeaaaaaa.
About dan green u can eat like **** as long as you stay close to your maintenance you wont turn into a pig

[TheMeier]

Don't know about Jesse Norris, but Dan Green does not 'eat clean'... Also eating 'clean' is not a thing.

Unless you are talking about spritzing your food with Pine Sol.

That's a stupid comment. Obviously eating heavily processed with artificial additives is eating dirty. You're literally putting **** into your body. Eating clean would be the opposite.

But you're probably the type of person who just likes to stir **** up for the sake of it.

[Mitch666]

That's a stupid comment. Obviously eating heavily processed with artificial additives is eating dirty. You're literally putting **** into your body. Eating clean would be the opposite.

But you're probably the type of person who just likes to stir **** up for the sake of it.

bro this isn't 2003. No one is lean because they eat chicken and rice. I'll keep my birthday cake oreos and fast food, you can eat clean.

[kmc06005]

That's a stupid comment. Obviously eating heavily processed with artificial additives is eating dirty. You're literally putting **** into your body. Eating clean would be the opposite.

Okay I'll give in to the farce that there is such a thing as eating clean v. eating dirty. The bottom line is that it doesn't matter to body composition what types of foods you are eating IF your macros are in check.

Lets look at 2 people that have the same level of activity and TDEE. We'll say that their BMR is exactly 5K.

If Person A eats 8500 calories a day of chicken and broccoli they will gain 7lbs a week in fat and muscle tissue.

If Person B eats 1500 calories a day of McDonalds and Wendy's they will lose 7lbs a week in fat and muscle tissue.

The %'s of fat and muscle tissue gained and wasted will be dependent mostly on Macronutrient makeup and the types of activities they are doing.

But you're probably the type of person who just likes to stir **** up for the sake of it.

No, you said something that you had no clue about, and there needed to be a counterpoint available so that readers could make an educated decision.

[Retardo-pex]

bro this isn't 2003. No one is lean because they eat chicken and rice. I'll keep my birthday cake oreos and fast food, you can eat clean.

This, I watched my buddy go from 350 to 195 in less than 2 years simply by keeping an eye on his macros. His favorite snack is gummy bears. Obviously you want a strong chicken/beef to gummy bear ratio but you don't have to eat only grilled skinless chicken and steamed asparagus to be lean.

[Big Sexy J]

This thread is dumb.

Bill, I command you to close it.