Whats the best way to take advantage of grwoth after a show

[extremephysique]

Any adivce in terms of eating and training and AAs supplemntation after a show to take advantage of the rebound??


Whats the best way to take advantage of this window of opportunity?





My last show is on the sunday so im goina be back at the gym on the wedensday. Goina be eatin an absolute ton (mainly junk( for the first 3 days or so then start clenanin the diet up again towards the end of the week. plenty of good carbs and good protein sources


training wise goina cut back from 5 times a week (pre contest) to around 3 and stick to heavy basics


Gear wise ill already have been "on" 18 weeks" come show day. Was goina thorugh propinate in every day for 2-3 weeks to bang test back up then go onto PCT


any suggestions/adivce?

 

[oldfella]

First, you really want to keep your water intake very high after your show. Watch your sodium intake but by all mean go out and celebrate after your show. But you want to reverse your cutting diet for after, that is eat as much clean protein and good types of fats as possible. Slowly build up your carb intake over the first week after. Do not bang in truck loads of carbs over that week or you will rebound. Just get back into a high calorie, clean diet and water, water, water all day long. Keep up your cardio at about 30 minutes a day. You will grow very fast, so long as you do not rebound with water gain you should be fine.

 

[Big Dave Smith]

I would keep your diet very clean but high calorie. Get creative with adding cals and severe amounts of protein. Listen to oldfella... WATCH THE CARBS! Try to limit all sugars.

If you want some sick complex carbs for later in the off-season, make Jay Cutler's oatmeal cookie mix. I alter mine so that it's nothing but PB, Oats, eggs, splenda, splenda brown sugar, and chocolate protein powder. Easiest way to get down 3 cups of oatmeal with 200g protein and some omega-3's in one meal EVER! LOLOL!

I'm already planning my off-season attack and I'm still 12 weeks out. 285 this year or bust!

 

[PHIL HERNON]

Question

I dont understand why you guys need to get so fat in the off season. This is neither healthy or productive. I really think you are cutting your potential career short going this route. Going into a show is growth time, not after. You may see the residual effects after the show, but it is attributed to the contest prep, as it should be

 

[CaptainDominate]

i was planning on adding 50g of carbs per wk as i gradually increase, starting at 180g-200g, is this a decent strategy, by the time ill be done with shows, my weight will be around 165-170lb....

 

[cm]

I dont understand why you guys need to get so fat in the off season. This is neither healthy or productive. I really think you are cutting your potential career short going this route. Going into a show is growth time, not after. You may see the residual effects after the show, but it is attributed to the contest prep, as it should be

I personally agree here. I have been hoping for years after a show I would gain all this incredible mass and be the preverbial sponge and soak up nutrients and grow...but it never seems to come true. I think all the gains I make are leading up to a show when everything is perfect. More calories after just start to make everything blurry.

I do however totally agree about the water.

Driving home from a contest I had no water left in the car, and everyone knows how thirsty you get. All I had was diet pop that my wife had brought for the long trip. I don't know how many I drank, but the next morning was one on the scarriest transformations I ever experienced . I now know to drink the same amount of water after the show that I do leading up to it.

 

[cm]

I also think you should clean out after the show. I know, we all want to look that good all year, but you'll be better next time on stage if you clean your system IMO. Plus who cares what you look like at the amusement park

 

[eroc613]

I dont understand why you guys need to get so fat in the off season. This is neither healthy or productive. I really think you are cutting your potential career short going this route. Going into a show is growth time, not after. You may see the residual effects after the show, but it is attributed to the contest prep, as it should be

Do you mean Ronnie Coleman and Jay cutler fat? (off season) Or powerlifter fat?

If you mean Mr oylmpia fat, then I don't understand. Kia Greene made to over 300lbs off season, did he make a mistake?

 

[name_here]

Yeah, that was my question. Define "fat".

 

[mike1107]

Do you mean Ronnie Coleman and Jay cutler fat? (off season) Or powerlifter fat?

If you mean Mr oylmpia fat, then I don't understand. Kia Greene made to over 300lbs off season, did he make a mistake?

if his contest weight is around 220, then I would say yes

 

[oldfella]

There really is only one version of fat. No other way to describe. Yes you will add to your BF levels after a show, this has to happen. You cannot walk around on a day to day basis with low single digit BF levels. it is not healthy. But you do not need to lose sight of your abs either. 9-10% is healthy Bf range and will keep you close to comp weight. I agree with what PHIL is saying. You do not need to get fat in your off season. When I posted my reply I should have been a bit more specific about it. But you will of course increase calories after your show, but it should not be to the extreme.
If you were eating 4000cals off season and not gaining fat then this is where you should return to. (those numbers are only for example) I have always gained into all my shows in the past, all the while getting leaner.