post comp

[trainlikeafreak]

hey just wondering what all the bodybuilders on here do after a show with diet and training?

cheers

[Android]

pig-out and chill-ax.

Training:

It's into PCT for me so back into the gym but only like 3-4 days a week to maintain, no exercises to failure I just try and keep it heavy and slow down a bit after so much cardio and excessive sets. Main goal is to try and stay motivated and take advantage of the size rebound.

Diet:

I drop my protein back from the competition amounts to about 1kg a day and take up shakes again. Enjoy "normal" things like filled rolls, thai food, muesli, lattes, pizza, pancakes :shock: I want them now....

Blood tests due 6-8 weeks after the show when natural test should have kicked back in.

[trainlikeafreak]

pig-out and chill-ax.

Training:

It's into PCT for me so back into the gym but only like 3-4 days a week to maintain, no exercises to failure I just try and keep it heavy and slow down a bit after so much cardio and excessive sets. Main goal is to try and stay motivated and take advantage of the size rebound.

Diet:

I drop my protein back from the competition amounts to about 1kg a day and take up shakes again. Enjoy "normal" things like filled rolls, thai food, muesli, lattes, pizza, pancakes :shock: I want them now....

Blood tests due 6-8 weeks after the show when natural test should have kicked back in.

would u train the week after if u were a natty?

[Android]

Yes I have.

I did the Club Physical comp in 2007 natural and put on 7kg (84kg on stage and went up to 91kg) in 10 days afterwards, vividly remember those numbers was so surprised, my first time competing.

I really dieted down though for it which is bad to do....I didn't have clen or T3 just the old Hydroxycut supps and I wouldn't do much cardio, so there was a huge re-absorption from cutting food to get leaner.

I do remember going hard-out in the gym afterwards because I got beaten by a more shredded guy taking "stuff". Motivated the hell out of me!

[trainlikeafreak]

Yes I have.

I did the Club Physical comp in 2007 natural and put on 7kg (84kg on stage and went up to 91kg) in 10 days afterwards, vividly remember those numbers was so surprised, my first time competing.

I really dieted down though for it which is bad to do....I didn't have clen or T3 just the old Hydroxycut supps and I wouldn't do much cardio, so there was a huge re-absorption from cutting food to get leaner.

I do remember going hard-out in the gym afterwards because I got beaten by a more shredded guy taking "stuff". Motivated the hell out of me!

thanks for your insight. im just trying to figure out what im going to do after my comp this sunday (first time competing).very depleated atm. like you i have dieted down hard but have also done a bit of cardio. im goin to baloon up big time afterwards but i dont really i just wana EAT. just wondering if i should take a week or so off from the weights.

[ape]

pig-out and chill-ax.

Training:

It's into PCT for me so back into the gym but only like 3-4 days a week to maintain, no exercises to failure I just try and keep it heavy and slow down a bit after so much cardio and excessive sets. Main goal is to try and stay motivated and take advantage of the size rebound.

Diet:

I drop my protein back from the competition amounts to about 1kg a day and take up shakes again. Enjoy "normal" things like filled rolls, thai food, muesli, lattes, pizza, pancakes :shock: I want them now....

Blood tests due 6-8 weeks after the show when natural test should have kicked back in.

1kg a day of protein??? Is that correct? That sounds like a shit load. I'm prob wrong as I thought you ate 3 grams for every lean kg you are or something like that.

[Phedder]

pig-out and chill-ax.

Training:

It's into PCT for me so back into the gym but only like 3-4 days a week to maintain, no exercises to failure I just try and keep it heavy and slow down a bit after so much cardio and excessive sets. Main goal is to try and stay motivated and take advantage of the size rebound.

Diet:

I drop my protein back from the competition amounts to about 1kg a day and take up shakes again. Enjoy "normal" things like filled rolls, thai food, muesli, lattes, pizza, pancakes :shock: I want them now....

Blood tests due 6-8 weeks after the show when natural test should have kicked back in.

1kg a day of protein??? Is that correct? That sounds like a shit load. I'm prob wrong as I thought you ate 3 grams for every lean kg you are or something like that.

I'm going to assume Android means 1kg of meat a day? If he actually means protein, that's insane :shock:

[Android]

Yikes that's too much!

I mean 1kg of meat, with shakes it drops back to 300gms protein for my 100kg LBM.

Trainlikeafreak,

As a first timer I would go back into gym for a few weeks at least and enjoy seeing your body add lots of size with little body fat...looks and feels great! Lots of people think they look better a week later, bigger, fuller, and still lean. Then if u feel like a break go for it :-)

[trainlikeafreak]

Yikes that's too much!

I mean 1kg of meat, with shakes it drops back to 300gms protein for my 100kg LBM.

Trainlikeafreak,

As a first timer I would go back into gym for a few weeks at least and enjoy seeing your body add lots of size with little body fat...looks and feels great! Lots of people think they look better a week later, bigger, fuller, and still lean. Then if u feel like a break go for it :-)

yea man. im only 19 and havnt had any time off since new years. i have stuck to a strict diet for almost 2 years now (one dirty-clean meal a week)(apart from special occasions like bday, xmas). after my comp i wanted to give my mind and body a rest so thought id eat whateva i want for a week or so but keep training so i dont feel like a blob (i prob will anyway), and take as much advantage of the rebound as possible. then give the body a rest a week or 2 later. i dunno yet ill just see how things go. thanks for your feedback android

[crazyfacials]

was hoping you'd mention KFC Andriod...guess you fail the south auckland test buddy!

[Android]

was hoping you'd mention KFC Andriod...guess you fail the south auckland test buddy!

I don't do KFC so I'll never be allowed in!

Was hoping to train at Botany to catch up with Stan for some tips but him and Mateo are off to New Caledonia this weekend for a competition...that's the closest I get to Sth Auckland

[crazyfacials]

they're both good dudes and humble (apart from very few the times where they come with other massive dudes then there is a massive queue for the power rack lol) as a previous KFC employee seeing what I saw I don't blame you for not going there lol

[HumanPerformance]

Yes I have.

I did the Club Physical comp in 2007 natural and put on 7kg (84kg on stage and went up to 91kg) in 10 days afterwards, vividly remember those numbers was so surprised, my first time competing.

I really dieted down though for it which is bad to do....I didn't have clen or T3 just the old Hydroxycut supps and I wouldn't do much cardio, so there was a huge re-absorption from cutting food to get leaner.

I do remember going hard-out in the gym afterwards because I got beaten by a more shredded guy taking "stuff". Motivated the hell out of me!

This is your most anaboilc time you will ever experience as the body has been deprived of nutrition for an extended period of time. This is what I do with all my clients.I get them to hit the gym hard for the two weeks following a comp and it is not unusual to see them gain 10kg in that first week with little gain in bodyfat. It is a huge mistake to take time off during this period as you miss out on a chance to end up bigger ane leaner that you have ever been before.

Yes the body has been through alot and needs a break from training but I get my people to take this break 2 or 3 weeks after the comp after they have regained all thier lost muscle. By training hard during this time you also help to minimise any fat gain.

[thatwaslight]

pig-out and chill-ax.

Training:

It's into PCT for me so back into the gym but only like 3-4 days a week to maintain, no exercises to failure I just try and keep it heavy and slow down a bit after so much cardio and excessive sets. Main goal is to try and stay motivated and take advantage of the size rebound.

Diet:

I drop my protein back from the competition amounts to about 1kg a day and take up shakes again. Enjoy "normal" things like filled rolls, thai food, muesli, lattes, pizza, pancakes :shock: I want them now....

Blood tests due 6-8 weeks after the show when natural test should have kicked back in.

how long do you stay off for bro?

[Android]

After the comp I plan to go back to the gym 3-days a week and stay off until afer Christmas, so will be 8-10 weeks before I consider going back on again.

I suspect for half of that off-time I will be taking DHEA.

[trainlikeafreak]

Yes I have.

I did the Club Physical comp in 2007 natural and put on 7kg (84kg on stage and went up to 91kg) in 10 days afterwards, vividly remember those numbers was so surprised, my first time competing.

I really dieted down though for it which is bad to do....I didn't have clen or T3 just the old Hydroxycut supps and I wouldn't do much cardio, so there was a huge re-absorption from cutting food to get leaner.

I do remember going hard-out in the gym afterwards because I got beaten by a more shredded guy taking "stuff". Motivated the hell out of me!

This is your most anaboilc time you will ever experience as the body has been deprived of nutrition for an extended period of time. This is what I do with all my clients.I get them to hit the gym hard for the two weeks following a comp and it is not unusual to see them gain 10kg in that first week with little gain in bodyfat. It is a huge mistake to take time off during this period as you miss out on a chance to end up bigger ane leaner that you have ever been before.

Yes the body has been through alot and needs a break from training but I get my people to take this break 2 or 3 weeks after the comp after they have regained all thier lost muscle. By training hard during this time you also help to minimise any fat gain.

good point. do you get them to keep the diet up during this time?

[weener lad]

Keep at it fella.

After my comps I found I didn't really want as much crap food as I thought. So I tend to keep my 6-7 meals a day going in but with little regard to low fats ect then if I want a Boss combo or something I'll just have it.

The few weeks after the comp is where you will make alot of your muscle gains. Your body has been depleted for so long and the extra calories going in will help that muscle recover and grow. After 10-12 weeks of hard dieting and training what's another 2-3 weeks of hard training and reasonable eating!?

A few key things to keep in mind after a comp:

1. Water!!! It will come flooding back into your body like theres no tomorrow. This is where most people see those massive weight gains on the scales. It's not fat, it's not muscle, it's just water so don't stress and keep moving to help your body sort itself out. Also take a low strength herbal diuretic to help balance things.

2. Pineapple is your friend. There is a good chance that if you have carb depleted for any length of time before competing that your gut is going to struggle with all the carbs going back in. Don't ask why because I' not to sure (something about restoring good bacteria) but fresh pineapple will help keep your gut happy and stop any distension.

3. Go low key on training if getting straight into it on Monday. Your body has been given a thrashing over the weekend so a few days of low intensity training will help you avoid any injuries.

4. ENJOY!!!! You have just spent months killing yourself, family and a social life go have a beer.

[Jenna]

i dont have much experience here but i thought id through my 2 cents in.

keep training. afterwards. maybe dont do so much cardio but stay in the weights room. avoid the binging.. it lead to being very hot.. sweat. sick.. vomiting and laying in bed for two days.. bring back in your foods you have been craving slowly.

[greemah]

This is your most anaboilc time you will ever experience as the body has been deprived of nutrition for an extended period of time. This is what I do with all my clients.I get them to hit the gym hard for the two weeks following a comp and it is not unusual to see them gain 10kg in that first week with little gain in bodyfat. It is a huge mistake to take time off during this period as you miss out on a chance to end up bigger ane leaner that you have ever been before.

Yes the body has been through alot and needs a break from training but I get my people to take this break 2 or 3 weeks after the comp after they have regained all thier lost muscle. By training hard during this time you also help to minimise any fat gain.

If that's the case why wouldn't you do this before the competition & do the competition when you are "bigger & leaner than ever before"? Or is there too much water retention so don't look as hard

[trainlikeafreak]

Keep at it fella.

After my comps I found I didn't really want as much crap food as I thought. So I tend to keep my 6-7 meals a day going in but with little regard to low fats ect then if I want a Boss combo or something I'll just have it.

The few weeks after the comp is where you will make alot of your muscle gains. Your body has been depleted for so long and the extra calories going in will help that muscle recover and grow. After 10-12 weeks of hard dieting and training what's another 2-3 weeks of hard training and reasonable eating!?

A few key things to keep in mind after a comp:

1. Water!!! It will come flooding back into your body like theres no tomorrow. This is where most people see those massive weight gains on the scales. It's not fat, it's not muscle, it's just water so don't stress and keep moving to help your body sort itself out. Also take a low strength herbal diuretic to help balance things.

2. Pineapple is your friend. There is a good chance that if you have carb depleted for any length of time before competing that your gut is going to struggle with all the carbs going back in. Don't ask why because I' not to sure (something about restoring good bacteria) but fresh pineapple will help keep your gut happy and stop any distension.

3. Go low key on training if getting straight into it on Monday. Your body has been given a thrashing over the weekend so a few days of low intensity training will help you avoid any injuries.

4. ENJOY!!!! You have just spent months killing yourself, family and a social life go have a beer.

thankyou. very useful post

[weener lad]

If that's the case why wouldn't you do this before the competition & do the competition when you are "bigger & leaner than ever before"? Or is there too much water retention so don't look as hard

That 10kg will be mostly/all water so you will look big but be smooth and watery.

[MissMuscles]

it is not unusual to see them gain 10kg in that first week with little gain in bodyfat.

That's a heck of a lot muscle to gain in 7 days. Are you sure? I'm only an amateur at this, but even to me a 10kg muscle gain in one week sounds absurd.

[HarryB]

it is not unusual to see them gain 10kg in that first week with little gain in bodyfat.

That's a heck of a lot muscle to gain in 7 days. Are you sure? I'm only an amateur at this, but even to me a 10kg muscle gain in one week sounds absurd.

It's really just a case of regaining muscle and fullness that you lose in the last stages of your dieting process, plus water from an increase in sodium and glycogen levels etgc etc etc

The bigger guys can gain loads of weight and look as freaky as anything in the gym, but they don't have the peeled dry look they would have exhibited onstage.

[Android]

Totally Harry,

In addition, I don't know about the girls but most guys take some form of herbal or pharmaceutical diuretic and this does not discriminate water in the muscle cells from subcutaneous water...and so we invariably lose alot of body weight in taking these.

A better option seems to be to use sodium/ potassium manipulation as these target the water in those specific areas.