Essential fat means that level below which physical and physiological health would be negatively affected. Controversy exists as to whether falling in a particular category of these body fat percentages is better for one's health than any other, but there seem to be enhancements in athletic performance as one nears the ideal body fat percentage range for one's particular sport. The leanest athletes typically compete at levels of about 6-13% for men or 14-20% for women. Bodybuilders may compete at ranges even lower than these levels. Certified personal trainers will suggest to male bodybuilders that they aim for a body fat percentage between 2–4% by contest time. However it is unclear that such levels are ever actually attained since (a) the means to measure such levels are, as noted below, lacking in principle, and (b) 3% is generally considered a physiological minimum for human males.
I basically would advise on packing up some muscle not alot to make you look unattractive but just enough to avoid the misshap of gaining weight after a small binje.
