Read a book about ''the post-contest rebound effect'' and asked myself one thing....

[TheSecondName]

Hi there.

Read a book called ''21 fast mass building'' which is created by vince delmonte and lee hayward... both are natruel competitors as you probably know.

Summary of the book:
2 week bulk phase (500-800cals over maintanence)
1 week cut ''primer phase''(500-800cals under maintanence)

They said: after about months of strictly dieting (contest), your body NEEDS calories.. the body is screaming... that's why a lot of competitors trigger new growth and make the most huges gains of their time at the first 2 weeks after a contest-prep diet. (huge meals ,lots of carbs, lot of fats)...

It's based on their own experience.

So, I think this would be the best place for this question!

Thanks guys!

[wheathins]

... what's the question here exactly? In any case, I think it'd be beneficial for you to read this: http://www.3dmusclejourney.com/articles-os-approaches.php

[bwelch1985]

You're right about one thing...after a long contest prep the body is definitely primed to gain a lot of mass, VERY quickly.

Unfortunately, the vast majority of that mass will come in the form of bodyfat. Muscle tissue is synthesized at a snails pace in the trained, natural bodybuilder....fat on the other hand has pretty much LIMITLESS ability to accumulate.

Gain the weight back at the same rate you lost it (if not slower). A pound or so per week is more than enough.

[TheSecondName]

Thanks so far, both... I read the article wheathins...

Just one thing/question too you bwelch1985: Do you think that the first 14 days of post-contest (clean,high calorie) bulking really turns into fat gain?

For example... most competitors go binge on chocolate, burgers, ice cream, soda's candies and pizza instead of clean foods (ofcourse) but this approach means a clean high calorie bulk for 2 weeks and without a slightly decrease in those calories switching to another (cut) diet with a large calorie dificit... so there is almost no room for dirty bulking foods in boths phases...

There are so many articles/ways/opinions on the internet... (LOL)

[B-Neva]

I did the whole eat like mad after my contest and gained about 30lbs in maybe 1-1.5 months. Of course I didn't feel very comfortable after eating so much food during that time but my strength shot up like crazy and I was the strongest I had ever been. There are times I regret not reverse dieting slow, but then I also think it's crazy to increase weight as slow as some people do. I remember seeing someone only like 6lbs heavier than stage weight and it was something like 3+ months after their show. I think somewhere in between is best.

[Slovation]

Thanks so far, both... I read the article wheathins...

Just one thing/question too you bwelch1985: Do you think that the first 14 days of post-contest (clean,high calorie) bulking really turns into fat gain?

For example... most competitors go binge on chocolate, burgers, ice cream, soda's candies and pizza instead of clean foods (ofcourse) but this approach means a clean high calorie bulk for 2 weeks and without a slightly decrease in those calories switching to another (cut) diet with a large calorie dificit... so there is almost no room for dirty bulking foods in boths phases...

There are so many articles/ways/opinions on the internet... (LOL)

An excessive caloric surplus post contest when your metabolism is shot will cause fat gain no matter the food source.

[bballbrett5]

yeah i think the whole "post-contest rebound" thing is just an excuse to stop trying when the show has come and gone and it's maybe even harder to stick to a diet

[B-Neva]

both approaches work, just pick whatever one appeals to you more.

some people can't get over the fact that they are losing all their definition and become depressed. I was kind of like this, I ate a ton and my definition wasn't what it was (obviously) so I almost didn't like what I was doing. BUT I realized how much better my workouts were and how much stronger I was getting so I continued to eat a large amount.

[red_cat]

For example... most competitors go binge on chocolate, burgers, ice cream, soda's candies and pizza instead of clean foods (ofcourse) but this approach means a clean high calorie bulk for 2 weeks and without a slightly decrease in those calories switching to another (cut) diet with a large calorie dificit... so there is almost no room for dirty bulking foods in boths phases...


Going straight from a contest diet into a 500 calorie surplus every day will put fat on your bones no matter how "clean" the food is.

[bwelch1985]

both approaches work, just pick whatever one appeals to you more.

some people can't get over the fact that they are losing all their definition and become depressed. I was kind of like this, I ate a ton and my definition wasn't what it was (obviously) so I almost didn't like what I was doing. BUT I realized how much better my workouts were and how much stronger I was getting so I continued to eat a large amount.

I agree w/ this 100%

As far as lifestyle and general happiness goes, there are positives and negatives to both sides.

Just know, you will not make any huge gains in the "post-contest anabolic window" by overeating whether it be clean food or crap.

[juliacheh]

I had a rebound after being competition lean, and even if I gained an extra ounce of muscle, it still wasn't worth it. Not a disaster but now I have to diet down for a few weeks again, and I have nobody to blame but myself. Especially since I knew about ghrelin, necessity of slow reverse dieting etc. :) Next time very slow reversing no matter what.

[HPNFormula1]

I had a rebound after being competition lean, and even if I gained an extra ounce of muscle, it still wasn't worth it. Not a disaster but now I have to diet down for a few weeks again, and I have nobody to blame but myself. Especially since I knew about ghrelin, necessity of slow reverse dieting etc. :) Next time very slow reversing no matter what.

I agree! I have been doing a slow reverse since my last show a month ago.
So far I am only up 2lbs, but most people think I actually look leaner now, because of how full the muscle are with the increased intake!
It feels great to look pre-contest AND make slow gains! If you have the discipline, a slow-reverse is the way to go!!!

[areya2005]

An excessive caloric surplus post contest when your metabolism is shot will cause fat gain no matter the food source.

Agreed. I competed this weekend. Had a gorge last night, a gorge about an hour ago, and that it. Reversing tomorrow. Slow and steady.

[TheSecondName]

Allright allright... so everbody suggest to add carbs and fats slowly instead of an addition of 1500 cals for 14 days straight right after a cut cycle?

The whole book of vince delmonte and lee hayward ''21 days fast muscle building'' is nonsense?

[red_cat]

Allright allright... so everbody suggest to add carbs and fats slowly instead of an addition of 1500 cals for 14 days straight right after a cut cycle?

The whole book of vince delmonte and lee hayward ''21 days fast muscle building'' is nonsense?

I don't know if the entire book is nonsense, but that particular bit of info sure is.

[fltallpaul]

Allright allright... so everbody suggest to add carbs and fats slowly instead of an addition of 1500 cals for 14 days straight right after a cut cycle?

The whole book of vince delmonte and lee hayward ''21 days fast muscle building'' is nonsense?

Without reading the book its not possible to say its nonsense. Any time you put your body in a negative caloric state for an extended period of time it will be primed for growth. The issue with immediate post contest for most is the feeling of completion and the mental adjustment that food is no longer controlled. If they wrote a book explaining how to make gains without gaining a ridiculous amount of fat then I applaud that. I hope they backed up the book with research and cited sources. Personally after two preps I found I liked to reverse diet much better. Strength gains were remarkable even with a controlled diet as PR's came at much lower bodyweight's.

In the end you have to read, decide what's right for you and apply it. Coming here was a good choice toward that goal. Great work.