If you’ve been following the log of my offseason and show prep you’ll notice I’ve said several times it is impossible to write a how-to for getting on stage and competing with success. I do not believe the same is true for explaining the proper process/concepts for getting OFF the stage and transitioning either into normal life or a productive offseason.
Most competitors will compete, blow out on the cheat meals for a week, gain 40lbs, get kankles and pitting adema, and consider PCTing (if they’re not on a b/c schedule). This is a perfect storm to absolutely fuck yourself into hating life and poses some legitimate health risks as well. I propose instead the following, noting that this applies to anyone who’s dieting hard; not just competitors.
THIS IS NOT MEDICAL ADVICE. THIS IS MY OPINION. YOU CANNOT SUE ME FOR FUCKING YOURSELF UP.
Also of note, I intend to follow this very process after my show.
Drugs:
Lets start here since it’s why we’re on Meso. Two situations exist here;
For blast/cruise guys, enter a cruise the day after the show (assuming you’re not doing another) and ride it until the other compounds clear and you’re feeling normal. For PCT guys I believe extending your cycle with some low dose test 3-4 weeks beyond the show is important to balance what you’re asking of your body. Get diet, sleep, daily routine back to normal, feel normal, then cycle off.
Regardless of b/c or PCT, i personally feel getting back to equilibrium accompanied by post show blood work is key; get yourself to a stable level of test and e2, confirm you’re in range, assess any issues and then go about your business; whether that’s PCT or cruising with the appropriate actions to address any bloodwork concerns.
Training:
You will see this range from training harder than ever to guys taking 2 months off from training entirely. I think this needs to follow the same concept as above and align with your gear. You will undoubtably consume some tasty extra cals and hold some water. Continuing training and do cardio at a moderately high level (assuming you’re healthy) does two things:
It should go without saying that you SHOULD NOT cut your cardio to zero after you just did months and months of 30-60+ mins a day. Keep it in. Taper down duration and frequency, and make every effort to keep some cardio in for the long haul for general health and performance.
Food:
The most important factor. You only get ONE shot at a productive rebound and reverse diet.
Go out to breakfast with your family and cool sword trophy or medal around your neck the next morning. Enjoy some snacks. And consider getting RIGHT BACK where you left off with cals before peak week for a week or two. Once normalized, begin adding cals like an offseason with the intent to increase metabolic capacity without gaining significant fat. It is tricky. It is annoying (because all you want to do is smash pizzas and milkshakes). And it is hard. But it will set up the most productive offseason of your life. By all means, have some cheats. Enjoy food again. But there’s a fine line between moderate indulgence and abuse here. And your body will tel you when too much is too much. Listen.
Reverse dieting speed will be dictated by your own pace and progress. The slower it’s done, the less fat is gained. Limiting the speed at which cals are added here until you’re in a new offseason period will have you with plenty of headroom for peak offseason cals and a nice starting bodycomp.
If you’re successful at leveling off hormones (into PCT or a cruise), maintaining a certain level of training intensity and cardio (tapered down over time), and can manage to keep your fork under control as you taper calories back up you’ll find after 2-3 months you’re up a couple lean lbs of muscle, lower in the bf% scale than before prep, and in a position to fire up an offseason down the road with a decent basal metabolic rate, a rested body and mind, and clean bloodwork and health for maximum progress towards the next go.
The last bit to mention here is coaching. I HIGHLY recommend you pay to stay on with your coach (assuming you had one) past the show to get help (assuming they’re capable and comfortable doing so) with the reverse dieting for the same reason you got help for prep. After a show you think you’ve earned 2 cheeseburgers, a box of donuts, and a bag of skittles a day. Maybe you have. But I can promise the struggle will be fucking real.
Happy to have some experienced stage vets chime in here as well as any coaches. This is my opinion. It may be incomplete or flat out wrong. Nothing is ever black and white. It’s just what I believe to be the least taxing way to get back into a groove after a show effort.
I have found and seen that this period is ignored by all but the most dedicated competitors and it shouldn’t be. Even if you pay none of this any mind, HAVE A PLAN for your post show/diet rebound.
Most competitors will compete, blow out on the cheat meals for a week, gain 40lbs, get kankles and pitting adema, and consider PCTing (if they’re not on a b/c schedule). This is a perfect storm to absolutely fuck yourself into hating life and poses some legitimate health risks as well. I propose instead the following, noting that this applies to anyone who’s dieting hard; not just competitors.
THIS IS NOT MEDICAL ADVICE. THIS IS MY OPINION. YOU CANNOT SUE ME FOR FUCKING YOURSELF UP.
Also of note, I intend to follow this very process after my show.
Drugs:
Lets start here since it’s why we’re on Meso. Two situations exist here;
- You pulled all aromatizing compounds and crushed E2 for the crispiest physique possible
- You rode your cycle through the show
For blast/cruise guys, enter a cruise the day after the show (assuming you’re not doing another) and ride it until the other compounds clear and you’re feeling normal. For PCT guys I believe extending your cycle with some low dose test 3-4 weeks beyond the show is important to balance what you’re asking of your body. Get diet, sleep, daily routine back to normal, feel normal, then cycle off.
Regardless of b/c or PCT, i personally feel getting back to equilibrium accompanied by post show blood work is key; get yourself to a stable level of test and e2, confirm you’re in range, assess any issues and then go about your business; whether that’s PCT or cruising with the appropriate actions to address any bloodwork concerns.
Training:
You will see this range from training harder than ever to guys taking 2 months off from training entirely. I think this needs to follow the same concept as above and align with your gear. You will undoubtably consume some tasty extra cals and hold some water. Continuing training and do cardio at a moderately high level (assuming you’re healthy) does two things:
- Allows you to take advantage of the post show rebound, letting your body put to use all the extra cals in building some muscle
- Helps maintain body comp and keep water retention down as much as possible for health and comfort
It should go without saying that you SHOULD NOT cut your cardio to zero after you just did months and months of 30-60+ mins a day. Keep it in. Taper down duration and frequency, and make every effort to keep some cardio in for the long haul for general health and performance.
Food:
The most important factor. You only get ONE shot at a productive rebound and reverse diet.
Go out to breakfast with your family and cool sword trophy or medal around your neck the next morning. Enjoy some snacks. And consider getting RIGHT BACK where you left off with cals before peak week for a week or two. Once normalized, begin adding cals like an offseason with the intent to increase metabolic capacity without gaining significant fat. It is tricky. It is annoying (because all you want to do is smash pizzas and milkshakes). And it is hard. But it will set up the most productive offseason of your life. By all means, have some cheats. Enjoy food again. But there’s a fine line between moderate indulgence and abuse here. And your body will tel you when too much is too much. Listen.
Reverse dieting speed will be dictated by your own pace and progress. The slower it’s done, the less fat is gained. Limiting the speed at which cals are added here until you’re in a new offseason period will have you with plenty of headroom for peak offseason cals and a nice starting bodycomp.
If you’re successful at leveling off hormones (into PCT or a cruise), maintaining a certain level of training intensity and cardio (tapered down over time), and can manage to keep your fork under control as you taper calories back up you’ll find after 2-3 months you’re up a couple lean lbs of muscle, lower in the bf% scale than before prep, and in a position to fire up an offseason down the road with a decent basal metabolic rate, a rested body and mind, and clean bloodwork and health for maximum progress towards the next go.
The last bit to mention here is coaching. I HIGHLY recommend you pay to stay on with your coach (assuming you had one) past the show to get help (assuming they’re capable and comfortable doing so) with the reverse dieting for the same reason you got help for prep. After a show you think you’ve earned 2 cheeseburgers, a box of donuts, and a bag of skittles a day. Maybe you have. But I can promise the struggle will be fucking real.
Happy to have some experienced stage vets chime in here as well as any coaches. This is my opinion. It may be incomplete or flat out wrong. Nothing is ever black and white. It’s just what I believe to be the least taxing way to get back into a groove after a show effort.
I have found and seen that this period is ignored by all but the most dedicated competitors and it shouldn’t be. Even if you pay none of this any mind, HAVE A PLAN for your post show/diet rebound.
