– How to Get 4% Body Fat Competition Ready.

The information I am sharing that works for me may work differently for everyone, much of the program I am going to talk about depends on your current body fat and how your body responds to low fat situations.

Cutting down to super low 5% body fat will be much easier if you are already at a fairly low body fat percentage, I would say at least under 10%. For people that are in the 15-20% body fat ranges I would advise you to get down to around 10% and stay there for a while to allow your body to get used to lower body fat levels as this will help getting down to sub 5% body fat levels tremendously as your body will fight you less along the way………

Summary of what is covered in this video:

-Start your cut already somewhat lean, (10% or under is best)

-3-4 month out, ramp up your workout loading and intensity. Train to gain!

-2-3 months out, start cutting calories from your diet, I suggest 1000 calories per and then adjust if needed as you near competition time.

-2 weeks out, switch to a high protein low cab and low fat diet consisting of mainly white fish, egg white, some checked breast and none sugar vegetables.

-1 week out start water loading, as much as you can intake.

-3-5 days out add back in some carbs in the form of rice and sweet potatoes to restore glycogen levels.

-2-3 days out cut out as much salt as possible.

-1 day out cut back on water, on the evening before only sips of water.

-Day of competition only sips of water and chow down on high sugar and none bloating food, some fat is also good like peanut butter and a nice small piece of steak in the morning.

Checkout the full written post for this video on my GetFitOver40.com Website: