Taking advantage of the Post-Contest Rebound

dalvare1 · Sep 22, 2008

So I did my first NPC show this weekend. It was an awesome experience to say the least! Placed 4th out of 9 guys in my division and got a sweet trophy.

But now I have the bug, I want to do more shows but I know I need a lot of improvements. I want to take full advantage of the rebound period.

ANy experienced competitors want to chime in with some advice?

My biggest problem is adding quality size because I am naturally very ectomorphic and at 5'10 I was only about 190-195.

How high do you take your calories?
Do you increase frequency on lagging parts or do any special protocol during this time?
Do you wait a certain amount of time to take a full week or two off?

I was in the gym the next day BLASTING myself because I have never felt so motivated. I just want to make sure I get the best gains that I can.

I have heard a lot of talk and especially in Jay Cutlers videos he always says he makes the most gains of the year in the month-two months after a show.

Thanks guys!

Loch Ness · Sep 23, 2008

some say to go back on you contest diet with more calories, and then go into full out bulk later on.

oldfella · Sep 23, 2008

I'll answer your quetion with a question. Within the questionlies your answer........

What did you do to build that muscle in the first place?

Contest rebound is a myth as far as I am concerned. It is an excuse to put on fat and eat poorly. Yes I have been there and done that and it serves no purpose. Just get onto the diet that got you there and train smarter.

PHIL HERNON · Sep 23, 2008

CONTEST REBOUND?

NONSENSE...........NOW, HOLDING WATER AND LOOKING LARGE TEMPORARILY BEFORE IT CONVERTS BACK TO BLUBBER MAKES A LOT OF SENSE.

MAINEVENT · Sep 23, 2008

oldfella said:
I'll answer your quetion with a question. Within the questionlies your answer........

What did you do to build that muscle in the first place?

Contest rebound is a myth as far as I am concerned. It is an excuse to put on fat and eat poorly. Yes I have been there and done that and it serves no purpose. Just get onto the diet that got you there and train smarter.

Basically eat the same foods that got you lean and just slowly bump up the calories while backing off of your cardio. For example if your appetite is still ravenous which mine usually is after a show, eat another ounce of protein per meal and add in another 1/2 cup of rice if thats what you've been doing. OR eat the same portions per meal but add in another meal.

I think you can take advantage to a point, but dont use the 'rebound' as an excuse to eat shit and get bloated to say your getting bigger. Doing that greatly increases the stress on the body, heart, blood pressure, etc.

pesty4077 · Sep 23, 2008

I like to see some pictures, Do you have any?

dalvare1 · Sep 23, 2008

Thanks for the tips guys. I wasnt saying as a means to get fat haha.

I meant that you can get good actual muscle growth in this period because your body has been in a state of depletion for so long.

But apparently its best to keep everything stable and slowly increase calories and stick to the same foods I would regularly eat while cutting back on the cardio and increasing the training intensity. Sounds like a plan!

In this pic I am 23 years old 5'10 and about 195. Like I said, I know I need improvements and I need to fill out my frame more especially my quads/hams

dalvare1 · Sep 23, 2008

pics:

oldfella · Sep 23, 2008

dalvare1 said:
pics:

Damn bro, you look good. Yes more size is needed but you have a very astheticly pleasing physique. Good job and you condition looks excellent. Just hammer away and you will add the size you want.

Shelby · Sep 23, 2008

**broken link removed**

lucian · Sep 23, 2008

....

the biggest "secret" to te rebound is getting back in the gym right away. take sunday off and hit the gym monday and begin training. too many people take a week off or more cuz they "need" it and just wind up slowing down their metabolism/gains. keep the foods good clean foods but just up the cals a bit, switch supps to mass stuff for about a month, and be consistant. yates allowed himself 1 glass of champagne and a cheat meal and would get right back in the gym for the next year. some people make the best improvements but dont look for lke 20lb of muscle. a few lb.....yeah its possible but a lot if it is water and glycogen why these guys blow up so fast. its not real muscle.

consistancy, and hard work.....thats the secret.
god bless
lucian

gooey · Sep 23, 2008

god do i...

have some war stories with the post show bloat. I say use it... ur bodies like a sponge use it and take advantage of it. ur soakn all those new nutrients straight into the muscle.

Goo

dalvare1 · Sep 23, 2008

oldfella:
Thanks so much, that really means a lot to me.

!berserker said:
**broken link removed**

This link was perfect thanks! The whole 4 week bulk, 4 week mini-cut makes a lot of sense.

Fill out, trim off the excess, then go into full offseason mode.

oldfella · Sep 24, 2008

dalvare1 said:
oldfella:
Thanks so much, that really means a lot to me.

This link was perfect thanks! The whole 4 week bulk, 4 week mini-cut makes a lot of sense.

Fill out, trim off the excess, then go into full offseason mode.

I personally do not agree with this 4 week bulk then 4 week mini-diet. Why yoyo like this when you can just go right back into a higher calorie clean diet to add lean mass and keep BF % down to a minimum. Yoyo ing is not a good way to go about things. Just start back in the gym after a day or two off, eat a higher protein, moderate carb and moderate (good) fat diet. Keep junk to a minimum and you will make better steady progress the whole time instead of interrupting the gains by throwing in this mini diet. Keep nutrition consistant, maintain a solid training routine and you will grow. Throw a cheat meal in every now and again and you should not gain fat! Of course after your show your body will put on a set amount of fat anyway, this is our genetics at work. You cannot walk around in contest condition all year long. It is not healthy.