Transition & post-comp rebound...

[MrsJnuts]

Has anyone had issues w/post-comp. rebound or getting back into a mind-frame of being alright when your body returns to a normal level of BF?? I'm already seeing some h20 retention as its unrealistic to maintain the level of leaness that I got to the last week before my comp. I'm not sure if I'm making sense, but I'm trying not to be too anal about my diet and changes that are happening, but on the other hand don't want to go hog wild and screw up what I've worked so hard at the past months.

Anyone feeling this way and how to you transition or balance it all out?

 

[Gymgurl]

i have heard alot about this and I am sure someothers on here who have competed can help you out...I have often wondered this question myself....did you compete yet? and how did it go?

 

[MrsJnuts]

Yep, I competed last wekend and also did one on June 11, both NPC Figure. I loved it and def. have the comp. bug. I'm done for the summer, going to pack on some more muscle and work on my legs alot more. I'm sure its one of those things that we esp. competitors have to deal with after a contest, I'm going to stay on my eating plan but give myself a cheat meal on the weekend.

 

[Gymgurl]

Good for you...the hubby must be proud...did you send him pics? If I remeber right he is away? How old are you if I can ask lol

 

[*Bunny*]

Has anyone had issues w/post-comp. rebound or getting back into a mind-frame of being alright when your body returns to a normal level of BF?? I'm already seeing some h20 retention as its unrealistic to maintain the level of leaness that I got to the last week before my comp. I'm not sure if I'm making sense, but I'm trying not to be too anal about my diet and changes that are happening, but on the other hand don't want to go hog wild and screw up what I've worked so hard at the past months.

Anyone feeling this way and how to you transition or balance it all out?

I think Sassy referred to this as post show depression... very common... could get very serious and very ugly as well ... in the short time I've been 'round these parts, I've had this happen to a few friends...

IMO, you should be ok as long as you realize your body is re-adjusting to "non comp" shape and you ease back into what's 'normal' for you...

Easier said / done I'm sure...

 

[nikkita]

Has anyone had issues w/post-comp. rebound or getting back into a mind-frame of being alright when your body returns to a normal level of BF?? I'm already seeing some h20 retention as its unrealistic to maintain the level of leaness that I got to the last week before my comp. I'm not sure if I'm making sense, but I'm trying not to be too anal about my diet and changes that are happening, but on the other hand don't want to go hog wild and screw up what I've worked so hard at the past months.

Anyone feeling this way and how to you transition or balance it all out?

yup! I know what you are talking about....
Last year I got so lean to the competition, however it was pretty hard for me to stay in track for all the H20 I retained because after the carb load I was still feeling so weak that I did a cheat meal too and bloat! I ate a mango and some enchiladas... so in my desperation for getting back on track... I got to the gym and continue to train as intense as before... bad for me because it made me harder to get back to my normal bf% and muscles took longer to respond.
So... with lessons learned from this... the last competition I made early this year I just started to incorporate slowly the food to my diet as not to shock my body... as well as the training... because the body is under no-normal levels of stress and needs to readjust... bloat usually goes away after one week so...take it easy and relax!

 

[Sassy69]

Has anyone had issues w/post-comp. rebound or getting back into a mind-frame of being alright when your body returns to a normal level of BF?? I'm already seeing some h20 retention as its unrealistic to maintain the level of leaness that I got to the last week before my comp. I'm not sure if I'm making sense, but I'm trying not to be too anal about my diet and changes that are happening, but on the other hand don't want to go hog wild and screw up what I've worked so hard at the past months.

Anyone feeling this way and how to you transition or balance it all out?

Apparently you haven't been reading my journal or lack thereof. After past competitions I"ve rebounded pretty badly a few times. The first point is to keep it all in perspective and also do everything you can to avoid feelign let down after your show. I found it to be a huge anti-climax coming off a show after beign 1000% focused on it and the way it consumes your life, esp the first time you do a show.

This last show I did, I've kept things in perspective, however I've had a bitch of a time conveyign to my trainer just how MOFO important it is for me to have a rigid diet (doesnt' mean it is restricted, just well planned) and that I am held accountable by continuing to do my weight & bodyfat. And this just didnt' really happen so I've had a MOFO time trying to not just not give a shit about competition. (BTW I also recommend to 1) NOT diet over the summer when it screws up all your relax / vacation / fun time and 2) don't leave 3 months between your shows where its too long away to ride the results of your last show and yet you have to dive right back into the whole dieting thing and do it all again for 3 months.)

But yes there is such thing as "fitness depression". Pros go thru it and most everyone coming off an extreme diet or anything that focuses all your energy for an extended period of time. First physically, your body has been conditioned for looking a certain way at a certain time of day on a particular day. Then the last week you go thru very specific depletion and increase. This is going to have immediate consequence such as water increase, etc. because first you are now eating differently, so your body is goign to respond. And just as you pushed the edges of your energy both physically and emotionally, your body is gonna want some down time. So yes, expect it. And it isn't unusual to rebound weight-wise literally back up to where you started dietign down from. Easily 20 lbs. But also note that you can't just gain FAT back that fast -- so its mostly water weight. So the important thing is to keep that in mind and depending on how well adjusted to eating a normal meal (vs binging ... i.e. ME) you can immediately set up a new diet to meet the needs of your next goal. You can't expect to start cutting immediately unless you have maintained a diet that is comparable to your diet 2 weeks ago for an upcoming show (within a few weeks). Otherwise set your diet to first allow EASING back into eating carbs, dairy, sodium, water, --anything you have been depleting. If you jump right back into that stuff you can expect to bloat up. Then focus on whatever is your next goal -- buildign muscle or whatever.

As far as training, I got right back into it the Monday after my show. Because I'm used to being up early & training. And just listen to your body as far as how much you will actually do, and adust up as you complete recovery from your show.

And continue to look at your pix and all teh things that you got out of your show too so you dont feel like a COMPLETE anti-climax. It helps keep you motivated.

 

[MrsJnuts]

Sassy- I didn't read your past posts as the past weeks been pretty focused on the pre-comp. prep. Thanx for all the info again. I was back at the gym Mon. as its just part of my life and my job to be there. ( I teach 3 classes a week). I didn't binge too much , mainly M & M;s and wine at the show. After I had a margrita and a good dinner. I felt terrible/bloated and tired on Sun. The h20 is coming down as I'm keeping my h20 up/cardio.
nikkita- I will incorp. my carbs slowly back in, Thanx
Gymgirl- Yep, hy hubby is really proud and now he's lifting and cleaning up his diet while in East Asia. I've sent him pics. all along, he is been really supportive and can't wait to get home!! I'm 40 , turning 41 in Novemeber, I'm healthy and more muscular than I was in my 20's and 30's. I think women get better w/age

 

[Sassy69]

I just mention my journal because I've really had a bitch of a time getting focused again because I didnt' have another contest until sept and I can't seem to convince my trainer of just how badly I need to have a tight plan IMMEDIATELY after I come off a show. And of course it backfired again. The last 2 months have really been a mutherf'er for me - partially because of the anticlimax of the first show, partially the monumentally boring state of my current job, etc. and other personal frustrations.

But aside from that, yes just ease back into everything. Your body likes consistency so when you force a particular situation like the depletions for comp day, you have to slowly ease back so your body has time to make the incremental adjustments --- so each day isn't a big adjustment but rather a small one back to your "maintenance" diet & lifestyle. Like you noticed - if you go pound nachoes & margaritas the day after your show - no you won't really get it all deposited as fat right away -- but its a carb load, a fat load (cheese) and a sodium load as well as short term sugar (margarita) load. Of course you are goign to bloat. So you get back on the clean diet, ease back into the water and in a few days most of it will go away.

Especially w/ bodybuilding stuff I totally agree that older is better. Physically because of "muscle maturity" and mentally / emotionally because you are probably more capable of dealing w/ the discipline of dieting / contest prep, can better appreciate the feeling / energy / well-being that comes from just staying in shape & eatign clean that a younger person generally takes for granted. And generally less prone to knee-jerk reactions to "I feel fat" or whatever and better able to deal w/ the current state & define & follow a plan to achieve weight loss or whatever. The only stinker is that when you do go thru the stress of contest prep & recovery, I think it starts to become harder on your body to go thru that and you have to work harder to get lean simply because your hGH levels are lower than they were when you were 21.

 

[ischia99]

I am so happy I have you guys.. My competition was 9 days ago and I have been totally depressed. My boyfriend and mom were both very afraid for me b/c right after my show I was still dieting and training.. and if I ate a cheat food, I would say something like "I shouldnt have had that" or " damn it I am going to get fat"....I have not gone crazy with the rebound as far as eating junk food goes, but I am slowly introducing certain foods back into my diet.. like eggs, ANPB, Protein pancakes, fruit.. I have decided to take up long distance running to lean out the quads and burn extra calories so that the increase in calories is balanced out..

I also am currently taking a break from the weight training and decided to circuit train and take classes keeping the heart rate high and the work outs fun and quick.. I must say I miss my abs.. the two days i consumed dairy totally washed out my abs.. but they are making their way back.. I am also taking interest in experimenting with different foods, such as soy milk, veggie burgers..etc..

Mrs JNuts.. All I can say is hang in there and that you are certainly not the only one.. Just whatever you do dont binge.. I make a concious effort not to do so b/c I am scared of losing what I worked so hard for.

Sassy: I agree with your above posts.. you really know your stuff girl and thanks so much for all the input. I was wondering how long it takes for a menstrual cycle to return??? I havent had my period in two months due to the low bf...

Mrs Jnuts: If you want, you can take a look at my log to see what i have been doing to keep myself lean and healthy during the off season, I know Bunny has some great ideas also..If you need anything just PM me

Ischia