Post-comp diet and training

[firegirl]

Hey All,

I'm about to do my first figure comp tomorrow! (NABBA South ISland champs). Feeling pretty good about things but already stressing a little about putting all the fat back on after the comp and wondering if any of you have any tips about getting back into a good post-comp routine with diet and training. Like how long to take off from training (I want to get back to the gym on Monday!) what kind of a diet to use as a maintenance programme (generally) etc. I know this is all pretty dependent on the individual but I'm just after some general tips and opinions here.

Thanks heaps!

[weener lad]

Firstly good luck and enjoy the day.

Follow the link.

http://www.nzbodybuilding.co.nz/viewtopic.php?f=3&t=13076

[firegirl]

Thanks WeenerLad,

There was a lot of useful info in that link but it was mostly targeted at male bodybuilders. Any ladies (or gents who train figure ladies) out there who could pipe up? Or perhaps I should have posted this in the ladies room..?

Cheers

[weener lad]

Thanks WeenerLad,

There was a lot of useful info in that link but it was mostly targeted at male bodybuilders. Any ladies (or gents who train figure ladies) out there who could pipe up? Or perhaps I should have posted this in the ladies room..?

Cheers

There is no difference, Mrs Weener does exactly what I do and it works

Key is not to go overboard and just keep up with the training and you will be fine. Hope the comp went well, now go get drunk :pfft:

[firegirl]

Hehe, I'm yet to actually get drunk but I've been tipsy since, quite a few times! :pfft: Maybe I'm too good at the moderation thing...

I came 3rd in my category but only 3 entrants, sooo... I'm happy with the outcome, anyway.

Went back to training 1 day after comp and decided to do what seemed like a light allover body "athletic" routine from M&F Hers... well, f**k me, I could barely walk for the next 5 (!) days and had a ski trip that weekend! :shock: :pfft: Was that because my muscles were depleted post-comp (the workout did have a lot of plyo jumps in it) or what??

Since then I've recovered and back to a 4-day split. Wanting to put more muscle on delts, back, glutes and hammies, and jsut maintain the rest. Still hugely paranoid over putting on fat, i reckon after the ski trip 1 week blowout I'm probably almost back to where I started before comp meal plan... :shifty:

Got a question about cardio - how much of it should I be doing (to try to keep bodyfat under 18%, hopefully) but still be putting on muscle? At the moment I walk a lot (prob 2-3 hours a week, in 30 min increments) plus do about 30 medium intensity spin bike after my workouts. Is this enough??

Thanks for the advice so far

[cantygirl]

Hi firegirl,

Firstly congrats on your comp prep and results, awesome effort.

Its so easy to blow alot of hard work and put too much weight back on in no time at all. Best advice I can give is to half your cardio workout from what you did post comp, keep up the weight training with good intensity, stick to good clean eating mon-fri with protein in every meal and carbs, fats etc and then relax a little in the weekend, I like to have a cheat meal on Saturdays then back on track during the week. You need to get good balance in your off season life otherwise it all gets too hard.

[firegirl]

Hi Cantygirl,

Thanks for the tips! I am trying hard to maintain balance...

Just to clarify - by saying I should halve my cardio from what I'm doing post-comp, do you mean halve what I'm doing now, or half of what I was doing pre-comp??

Cheers

[mike27]

half what u were doing pre comp

good job on the 3rd placing! :nod:

[firegirl]

Thanks man! I'm probably doing about half or maybe 2/3 of the cardio that I was doing pre-comp so that's cool. The diet is where I need more discipline... Harder to stay off the bad stuff now that no comp is looming, hehe! Thanks everyone for the replies.

[trainlikeafreak]

Thanks man! I'm probably doing about half or maybe 2/3 of the cardio that I was doing pre-comp so that's cool. The diet is where I need more discipline... Harder to stay off the bad stuff now that no comp is looming, hehe! Thanks everyone for the replies.

your comp is over, enjoy some bad food for a while you have earnt it.