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Healthy Weight & Height for Bodybuilding

by
author image Sarka-Jonae Miller
Sarka-Jonae Miller has been a freelance writer and editor since 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor. She graduated cum laude from Syracuse University.
Healthy Weight & Height for Bodybuilding
Man bodybuilding in gym. Photo Credit Ibrakovic/iStock/Getty Images

Bodybuilders cannot use normal height-to-weight ratio charts because they are designed for people with less muscle mass. Muscle weighs more than the same amount of fat, so a bodybuilder consulting a chart that doesn't take more than average muscle into account will appear to be overweight; even obese as compared to standards for non-bodybuilders.

Ideal Weight to Height

Weight to height charts let you know inch by inch what your ideal weight should be as a male bodybuilder. The amount of weight increases by five to 10 pounds per inch. If you're 5 feet, 5 inches, then your ideal weight is 160 pounds. If you're 5 feet, 6 inches it is 165 pounds. The ideal weight for someone 5 feet, 7 inches is 170 pounds and for 5 feet, 8 inches it is 175 pounds. Ideal weight increases by five pounds per inch until you get to 5 feet, 11 inches. From an ideal weight of 190 pounds for someone 5 feet, 11 inches, the ideal weight jumps 10 pounds to 200 pounds for someone six feet tall. It then increases by 10 pounds per inch.

Ideal Measurements

In addition to checking that your weight is ideal for your height, you can also measure yourself to make sure that your muscle to bone ratio is best for your frame. Having these sizes makes you look like your muscles are bigger than they actually are. Even if you are in the correct weight range for your height, that doesn't mean that you have the right proportion of muscle to fat. The measurement ratios give you a general idea if your weight is coming from enough muscle and not too much fat. First, measure your wrist, ankle, head, pelvis and knee. Then, multiply your wrist size by 2.52 to discover your ideal arm size. Measure at the bicep. Multiply your ankle size by 1.92. This is your ideal calf size at the largest part of the calf. Your neck should be .79 of your head measurement. Multiply your pelvis by 1.48 if you're a man to figure out what your chest measurement at the nipples should be. Your waist measurement at the belly button should be only .86 of your pelvis size. Multiple the size of your knee by 1.75. This is your ideal thigh size at the largest part of the thigh. If any part of you doesn't measure up right, increase the amount of exercise you do for that body part.

Losing Weight

If you're overweight for your height, it's a good time to cut back on your portions and do more cardio. Add 60 to 90 minutes of moderate intensity cardio to your workout routine and cut out 500 to 1,000 calories per day. Moderate intensity activity increases your heart rate but shouldn't make talking too difficult. Hiking or swimming are examples. The goal is to lose weight slowly at a preferred rate of one to two pounds each week so you don't lose muscle or stress out your body. Adjust your calories and exercise if you're losing more weight than two pounds a week, such as only doing 60 minutes of cardio and only eating 500 fewer calories.

Maintaining Weight

To maintain your ideal weight, it is important to keep eating the same number of calories.Your body needs calories to maintain muscle. If you're already at a healthy weight, don't make changes. If you cut calories and add cardio to lose weight, then once you reach your ideal weight slowly decrease exercise and increase calories. Weigh yourself often so you're sure that you're neither losing or gaining.

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