FEMALE MUSCLE

After weeks of strict diet and intense training, show day is finally done. You’re now entering the post-show phase. When you’re new to competing, this phase can cause a lot of anxiety; images of out-of-control weight gain flash through competitors’ minds.

As an IFBB pro and someone who has worked with countless competitors over the years, I know that this phase doesn’t have to cause fear. If you know how to navigate this part of the journey, then it can be put to good use.

Here are a few tips that will help you:

1. Be realistic. You cannot and should not try to stay in contest shape (except if you have another show or photo shoot coming up soon). It’s not healthy, and it can really prevent solid progress for your next season. Some of the health risks of staying too lean include hormonal disruption, reduced immune function, anxiety, and binge-eating behaviors.

2. Find a balance. What keeps people mentally and physically healthy varies from person to person. You must factor in all facets of your lifestyle and develop a keen ability to listen to your body. Don’t just blindly follow your coach. It has to feel right to you in order for it to work.

3. Go anabolic. Post-show is an effective time to make muscle gains. The body is very anabolic after a state of depletion. As you introduce additional calories and nutrients back into the body, your muscles will get a prime dose of nutrition. Many competitors use this as a time to fuel exceptional growth. They can build new muscle and still stay leaner.

4. Take a week off. I always recommend a week off right after a show. It’s a rule I have always followed and that I also use with clients. The average show prep is 12 to 16 weeks, and it’s hard on the body. A one-week rest period is wise to reduce the risk of overtraining. If you constantly overtrain, you could push your body into such a hormonal mess that you’ll never be shredded again. I urge you to resist the fear of fat gain and rest your body.

5. Increase your food intake gradually, especially the carbs. You can give yourself a day or two to indulge right after your show with no guilt. Your body will use those nutrients, and you may even get leaner! But then after that, the rest of the week should resemble your contest prep diet two or three weeks out, with an added 50 grams of low-glycemic carbs or so per day.

In the second week, you can start increasing carbs, healthy fats, and calories more. You should be in a new phase of training, so your body will be ready. Increase your carbs gradually by 75 to 125 grams, and keep it there for the three or four weeks. This lets your body adjust. Make sure 40 or 50 grams of these carbs are high-glycemic and fall post-workout with your protein shake. You can plan for another increase after the three or four weeks. Your body will want more for muscle growth, not fat storage.

As always, remember that everyone is different, so you must have a plan that works for you, and you must listen to your body. Keep a journal and pay attention to the changes you observe. Plan to have a transition program in place that allows for a gradual gain over eight to 16 weeks. Follow my tips, and any post-show rebound fear will be a thing of the past.

For an article about reverse dieting from Dan Kennedy, that ties in PERFECTLY to this topic, click here!