Help! What to do/how to deal with post comp..........

[deeepsouth_nz]

The fluid retention is probably the worst part of it all and also some of the pyschological stuff about how you feel post comp.

Yep you need to eat anytrhing you want and get it oput of your system but I found eating 5-6 meals of whatever every 2-3 hours and not going whole hog all at once and just doing that for the first few days after anyway.

You have to replace what youve lost and its been a hell of a stress for your body.

Otherwise off season I always take 5days off for every 6weeks or so of training - found thats about the right amount of time for me, not too long or short and saves my sanity....just :wink:

[Evie]

It's hard!!! My first 2 comps left me following other peoples advice to eat what I wanted to 'get it out of my system' and to have at least 7 days off from training... well mentaly the freedom to eat what I wanted and how much I wanted really screwed with me if I'm honest. At first you think you are un-touchable, hey you trained and dieted you butt off and you look perhaps the best you've ever looked so you 'Deserve' a break, plus surley all the muscle you have and cardio you've been doing will mean that you have a really high metobolic rate... right??? Well thats what I thought :roll: and within a few weeks I had lost my abs, lost fitness & strength and lost my mind because I'd keep saying every day that I was going to stop eating bad and start training hard again. But it took a while to get truly back into the process.

I have found that yes you do need to relax a bit, but everyone is different and you do need to re-introduce the foods you have placed 'off limits' and fulfill cravings. But for my mind and bodys sake I need to have a plan in place.

Have a few days rest (your body will be sore from posing if you did it properly on stage), have a few sleep ins if you were doing early morning cardio -

Then get back into the gym, if you were doing 1 hour cardio sessions try to do 30 mins. If you were lifting 6 days a week try 1 day on, 1 day off etc ...

Go back on an eating plan, look back to what your meal plan was 12-8 weeks out, this should be a reasonable plan still with a good amount of Protein, Carbs, Vegs and fats. Follow this for a few weeks while re-introducing other foods you have deemed on limits, and have cheat meals or snaks.

Bodybuilders are creatures of habit, so we thrive on routine so put some back in place in your life. Following a comp your body can produce some amazing lean mass gains, but it is not an excuse to let loose and go crazy! I should know. :twisted:

This is what I am calling my 'Back out gracefully' plan, instead of stoping the training and dieting I am backing out of Comp preparation gracefully... in the hopes of not blowing up like a balloon. Plus I worked hard to wear a bikini on stage and be judged by a panel - I want to be able to wear a bikini on the beach too... and perhaps not be judged on how I look.

But hey who knows, Christmas is coming, lots of dinners and parties and office shouts, gift baskets with goodies... temptation can take over when I don't have the fear of a deadline to get back on stage until next year.

Well opps - I have gone on a bit haven't I - nothing new there, best of luck, and happy end of season to everyone who has had the guts to compete in 2008, well done! Many dream of doing it but only a few following it through. Train hard. And don't be too hard on yourselves.

[Matrix]

Thats good advice Evie!

I like to try and give myself 7-10 days off, get the treats out of my system, get rid of niggling injuries and then get back on an eating and training plan.

I too think that having a plan is crucial as if you dont, you can just end up eating too much junk or sleep walking through/missing workouts. After a week or to off its a good idea to start planning and working towards your next competition goals.

Re introducing larger portions of clean carbs can do wonders for your muscle gains and your energy levels in and out of the gym are always bolstered by consuming higher amounts of low G I carbs following pre contest reductions.

Personally i'm enjoying putting healthy quantities of Brown Rice, Kumera and Oats back into my eating plan! and getting back into some volume training.

As Evie said best wishes to everyone who fronted up this year for comps and best of luck to everyone planning on competing next year.

My advice is that if you have ever thought of competing, get some good advice, plan a date and go for it. The are classes for everyone/bodytype and you will learn alot about hardwork, disipline and overcoming adversity in the process!

[Android]

It's been 5 days since the North Harbours and here's what I've experienced so far.

The Sunday I woke up dog tired, and had to have an early nights sleep. I had a post comp breakfast with friends and had a big eggs on toast and sausages, an orange juice and a banana split. Then I had to go into work where I was almost falling asleep in the afternoon, we had pizza and a beer before leaving work (just one Heineken!). I took cooked chicken with me and had that in between the late breakfast and the pizza.

I had a normal chicken dinner and an early night.

Monday morning woke up dog tired and head was a bit cloudy (I experienced the same thing the weekend before after the comp). I had porridge and chicken for breakfast and cooked a kg of chicken to take to work, and took 300gms raw oats with me (it makes about 5 bowls of porridge....I just fill up a shake with dried oats and it happens to weight 300gms you put some in a bowl and add water and wait 5 minutes before eating). I also started loading up on Creatine/BCAAs and by lunchtime in the gym doing back my arms were solid and skin-splitting for real. I was as strong as an ox but I kept to my 30-40 rep sets and pumped up my back as per usual.

Went back to post-workout shakes which I had shunned for the last 4 weeks before the contests. Rest of day carried on eating chicken and oats. Nighttime had steak (hadn't had marinated steak for 6 weeks) for dinner and vegetables.

Tuesday woke up better (6:30am everyday) and same as Monday except I was having lunch out. So morning porridge and then cooked chicken, took less chicken with me to work but took the 300gm oats. Had 100gms of it at 9am, then had 4 toasted sandwiches at 10:30am, lunch at 12, and the rest of the oats and cooked chicken in the afternoon. Also loading on Creatine during the day.

Workout at night was Arms and they blew up solid for the whole hour, again 30-40 rep sets and I honestly didn't recgonize myself in the mirror it looked like I was on roids no kidding. Post shake and chicken dinner when I got home, shake before bedtime, and a Paddle Pop (chocolate).

Today, same deal but took 600gms chicken, did legs at tonight and they blew up until my shorts were tight which I gauge as the biggest they've been.

They've lost definition, my abs have gone blurry but I still have abs, and I can see I am retaining water as sock marks remain 5 minutes later around the ankles.

I just love it! I am feeling so anabolic, stretched, and huge right now and since I don't do heavy weights but go for the pump I am not going to hurt myself. I'm not fat...yet but have gone from 91kg on stage to 97kg and I don't look like an Ethiopian in my face anymore. I can easily see how I can gain muscle while I feel this strong and my muscles feel solid as.

I liken my muscles to a garden hose right now, they are so full of carbs, creatine, and water they are like grabbing the end of a garden hose running water and blocking it. The hose is solid in the middle and strong - crazy good for bodybuilding imho!

I will back off loading creatine this weekend and in about two weeks slow down with the carbs, back to limiting them after 4pm is critical for leanness but protein will go back to just under 1kg of meat a day and about 2 shakes.

That's my post-comp progress, will take a pic on Friday in the gym and a contest pic so you can compare, pics speak louder than words

[Evie]

Hey Android

Thats a great post! Thanks for sharing, always interesting reading about other peoples approaches and results. Sounds like you are making the most of an amazing growth phase opportunity.

[Android]

Thanks!

It's always interesting to hear how other people do things, we're all so unique in our bodies :-)

[Cronus]

That is interesting android. Its always good to see what other bb do with their diet

Couple of Questions, what are your stats?

Why do you choose to keep a low bf through year when bulking?

Have you tried a bulking using high carb high calorie ( 4000-5000kcal/day)?

[bj powerL]

thats you mate not me!!!

i always have full blood work 6 weeks after every show i do!!! red blood cells, estergen, test,GH, liver and kidney, blood presure the hole nine yards. the highest cholestrol level ive had is 2.4, i have never had anything other than the docter telling me im as healthy as can be!!!!! and the first time i went and seen the doctor that i use for those tests, i told her that i use steroids and to try and find something wrong with me. ive had tests done just before comps and just after, those tests have been off, but that has to be expected. The docter tells me that those tests are no different than what a test would be after a week on the piss.

this is what has worked time and time again for me! take it only as that!

haha, nah Nato I wasn't referring to you mate when I made that comment, I meant people in general, and am only making the comment after dealing with well over 100 competitors before and after comps, for over more years that I can count

[Android]

That is interesting android. Its always good to see what other bb do with their diet

Couple of Questions, what are your stats?

Why do you choose to keep a low bf through year when bulking?

Have you tried a bulking using high carb high calorie ( 4000-5000kcal/day)?

Hey Cronus,

I'll start a thread on this when I get home, don't want to hijack another persons thread :-)

[Android]

That's my post-comp progress, will take a pic on Friday in the gym and a contest pic so you can compare, pics speak louder than words

Here's 5 days before the comp with water-levels lowering and veins popping out at 92kg:

Here's 5 days after the comp loaded with creatine and water and a softer look at 98kg:

[biggurl27]

Wo pic 2 is huge, looks great :nod:

[Android]

Wo pic 2 is huge, looks great :nod:

Cheers Biggurl! How does your post-comp look after a good workout, care to share a post-comp pic?

[biggurl27]

Hell no! I have hardly trained and sick as a dog. Don't want to scare everyone :pfft:

[boostinggtir]

looking good, what bf are you at here?

[Android]

looking good, what bf are you at here?

Not sure, she looks about 7% ay

[Grego]

Well Well

I think it is just as important to eat like a pig after comps as it is to diet for a comp. I mean eat everything and anything!!! I gain the most muscle in the weeks after a comp, when im not training and being a pig and when you got back to a plan.............. it works!!!!

I competed at NABBA nationals at 104kgs, im already 115kgs.............. not even 2 weeks after. I wont start training again till im well over the 120kg mark.

you have got to have your down time!!!!

I agree with you Nato, I just finished the Asia Pacific Champs in CHCH and I scoffed right through to the Tuesday being it was Easter, then hit back into a low carb day on the Tuesday, shed the water retention over the next few days, and I have come back leaner and definately bigger and harder (in an athletic kind of way!). Bit like a good old "metabolic day" around a month out from a comp, that works for some people too.

I have done the big feed in the past, but not reigned it in for around a week. Too long for me. I retained most of the water and also a bunch of fat. Not so athletic!

I guess it always comes back to the individual, but there are guidelines you can follow. Good luck anyway Love.Me.Oats

Grego

[luv.me.oats]

what class did you compete in grego?

I was there watching, and got some snaps of everyone too!

Yeah, live and learn ay. bingeing - taken me 4months to drop that festive season fat.

[Grego]

what class did you compete in grego?

I was there watching, and got some snaps of everyone too!

Yeah, live and learn ay. bingeing - taken me 4months to drop that festive season fat.

I was in Athletic Asia Pacific champs. Got 2nd place, Phil Musson came first. He looked sharp!

[luv.me.oats]

yes he was quite chiselled I must say, but you were looking mighty fine as well.

Whats next on the cards for u comp wise?

[Grego]

yes he was quite chiselled I must say, but you were looking mighty fine as well.

Whats next on the cards for u comp wise?

Thanks for that! Did you come all the way from Auckland? (just noticed from your profile you are from there?)

My comps are as follows - Deep breath!

11th April - NABBA Asia Pacific Champs - COMPLETE

2nd May - NABBA Auckland

31st May - NABBA Counties / Manukau

?? June - NABBA Worlds in Spain (money permitting)

18th July - NABBA Bay of Plenty

1 Aug - NABBA HB Champs

8 Aug - Nabba INTERNATIONAL PRO-AM (if I am invited chuckle chuckle)

22 August - INBA South Pacific Champs, Taupo (if I am still alive)

25 Oct - NABBA NZ NATIONAL Championships (see above, and if I qualify - More laughter (already have from Asia Pacific...))

Open Athletic Tall Class

\:D/

[luv.me.oats]

Yes indeedy, I came to support our local talent and it seemed like a good reason to get away from Auckland over easter, never been to CHCH and loved it.

Wow thats heaps of shows, how u going to keep lean / motivated through that stretch?

I'll see u at Nats ay.

I'll be doing novice class physique.

Yeah I'd like to do the Pro-am too, hint hint.

Rip it up & train hard.

[Darwinstef]

yes he was quite chiselled I must say, but you were looking mighty fine as well.

Whats next on the cards for u comp wise?

Thanks for that! Did you come all the way from Auckland? (just noticed from your profile you are from there?)

My comps are as follows - Deep breath!

11th April - NABBA Asia Pacific Champs - COMPLETE

2nd May - NABBA Auckland

31st May - NABBA Counties / Manukau

?? June - NABBA Worlds in Spain (money permitting)

18th July - NABBA Bay of Plenty

1 Aug - NABBA HB Champs

8 Aug - Nabba INTERNATIONAL PRO-AM (if I am invited chuckle chuckle)

22 August - INBA South Pacific Champs, Taupo (if I am still alive)

25 Oct - NABBA NZ NATIONAL Championships (see above, and if I qualify - More laughter (already have from Asia Pacific...))

Open Athletic Tall Class

\:D/

Hmm...Nelson Bays seems to be missing from your list ?

[Grego]

yes he was quite chiselled I must say, but you were looking mighty fine as well.

Whats next on the cards for u comp wise?

Thanks for that! Did you come all the way from Auckland? (just noticed from your profile you are from there?)

My comps are as follows - Deep breath!

11th April - NABBA Asia Pacific Champs - COMPLETE

2nd May - NABBA Auckland

31st May - NABBA Counties / Manukau

?? June - NABBA Worlds in Spain (money permitting)

18th July - NABBA Bay of Plenty

1 Aug - NABBA HB Champs

8 Aug - Nabba INTERNATIONAL PRO-AM (if I am invited chuckle chuckle)

22 August - INBA South Pacific Champs, Taupo (if I am still alive)

25 Oct - NABBA NZ NATIONAL Championships (see above, and if I qualify - More laughter (already have from Asia Pacific...))

Open Athletic Tall Class

\:D/

Hmm...Nelson Bays seems to be missing from your list ?

Ha ha, you got me! I was making sure you were watching....

Please add:

Oct 3 NABBA Nelson Bays!

And perhaps minus Counties..... Need to keep in shape for the worlds in June!

Grego

[Grego]

Yes indeedy, I came to support our local talent and it seemed like a good reason to get away from Auckland over easter, never been to CHCH and loved it.

Wow thats heaps of shows, how u going to keep lean / motivated through that stretch?

I'll see u at Nats ay.

I'll be doing novice class physique.

Yeah I'd like to do the Pro-am too, hint hint.

Rip it up & train hard.

The motivation is in the mirror. I made a promise to myself to stay lean this year. I was a bit inconsistent last year, but it was only my second season. I have a wicked diet and I enjoy doing cardio..... oh and I am single, that helps! ha ha.

Might see you before, but otherwise, Nat's!

Grego

[luv.me.oats]

Amen to that - am single as well, no distractions or bs when dieting and training for comp.