Post competition and post diet, I want to display a healthy transition from stage lean body fat to a functional, healthy body fat. I always thought people who peached that, (most in my early naive years of training), were just lazy. But, after experiencing the physical and mental state of (5-6% body fat) compared to a healthy and athletic state of (8-10%) it is night and day.
Reverse vs recovery dieting⬇️⬇️
🔴not going to lie just by eating slightly more food and not restricting myself I've been happier, better sleep, more energy, mental alertness, the list goes on. 🔵am I saying don't get lean, absolutely not. But my point is there's a huge difference between stage condition and a "beach ready" physique.
🔵post show the diet is more of a recovery diet than a reverse diet. To get competitors at very lean percentages to healthy amounts relatively quickly. Without heavy restriction leading to a binge/depression cycle. ⚫️after a show there is no longer than binding goal of the competition and fighting cravings is much more difficult. But the goal is to give back enough food so that the competitor isn't food driven, lethargic, low drive, low physiological and psychological function
🔵getting into a healthy position initially to build muscle, be functional, learn to enjoy the sport and mesh it into a balanced lifestyle again, is the initial goal. This is the RECOVERY portion, and then the reverse begins
🔵first off, learn to love the off season body. This is bodybuilding, and being 6 percent body fat year round is not conducive of muscle or strength gains.
🔴the point now of the reverse is to build metabolic capacity. Working to slowly increase calories while keeping body fat relatively at bay at this point. Which will pay dividends for the next contest prep.
🔴an increase in metabolic capacity will allow you to diet on higher calories. Last diet I was on sub 100 carbs and sub 40 fats, while this go around I was on 275carbs and 65 fats a majority towards the end
🔵carbs and fats upped by 10-20% and 2-5% on subsequent weeks. 1 gram per pound for protein is sufficient. Maintain good macro proportionsons
🔴and remember, keep training hard!