What do I do post comp???

[jimb0_12]

I'm 23 years old, I'll be stepping on stage at 152-155ish, peeled to the bone.

I'm going to reverse diet properly, but... Reverse diet to what? What are some options? Slow lean bulk to a certain weight? Or should I get heavy and move some heavy weight and add some good solid muscle?

At my age, I want to be able to add as much muscle as possible, but obviously do it as efficiently as possible.

Im really in the dark here and I'm looking for some of you vets out there to steer me in the right direction :)

Thanks, guys!

[alexwilson10]

I'm 23 years old, I'll be stepping on stage at 152-155ish, peeled to the bone.

I'm going to reverse diet properly, but... Reverse diet to what? What are some options? Slow lean bulk to a certain weight? Or should I get heavy and move some heavy weight and add some good solid muscle?

At my age, I want to be able to add as much muscle as possible, but obviously do it as efficiently as possible.

Im really in the dark here and I'm looking for some of you vets out there to steer me in the right direction :)

Thanks, guys!

I've only done 2 shows, so i'm not sure if this would classify me to be a vet or not. But after my post show expeirences, i took a few days off only to let my body re-absorb some of the lost water, and i went right back into my offseason mode. My appetite was threw the roof, hitting 600carb - 300+ protein days, and lasted like this for a good solid 2 weeks. I was up 30pounds i think it was 3 weeks post show. you're body is so depleted that the rebound effect i've had has been huge.

[pshickey]

I've only done 2 shows, so i'm not sure if this would classify me to be a vet or not. But after my post show expeirences, i took a few days off only to let my body re-absorb some of the lost water, and i went right back into my offseason mode. My appetite was threw the roof, hitting 600carb - 300+ protein days, and lasted like this for a good solid 2 weeks. I was up 30pounds i think it was 3 weeks post show. you're body is so depleted that the rebound effect i've had has been huge.

Don't do this unless you want to ruin all your hard work ad turn into a fat slob.

Anyways after you reverse diet if you're not planning on doing shows next year and will be taking a long off season a nice slow bulk is what I'd do. Just depends on your goals, but if you do plan to compete don't get too far from contest shape. Alberto Nunez wrote a couple good articles on this over at the 3DMJ website, check them out.

[AustrianOakJr]

Don't do this unless you want to ruin all your hard work ad turn into a fat slob.

Anyways after you reverse diet if you're not planning on doing shows next year and will be taking a long off season a nice slow bulk is what I'd do. Just depends on your goals, but if you do plan to compete don't get too far from contest shape. Alberto Nunez wrote a couple good articles on this over at the 3DMJ website, check them out.

I agree....a long, very slow bulk is probably most efficient. U def don't want to gain 30 lbs of "pure muscle" out of the gate......but imop, there is nothing wrong with adding 5-8 lbs of fluff real fast as long as you can put the brakes on and reverse out properly from there. Being super lean doesn't really help with adding muscle of properly rehabbing metabolism. But some people have a hard time bumping up their caps and then reducing them again after fattening up a little. So depending on who u are.....it might be smarter to only allow 1 or two days of treats and then go right back to strict reverse dieting.

[fltallpaul]

I'm 23 years old, I'll be stepping on stage at 152-155ish, peeled to the bone.

I'm going to reverse diet properly, but... Reverse diet to what? What are some options? Slow lean bulk to a certain weight? Or should I get heavy and move some heavy weight and add some good solid muscle?

At my age, I want to be able to add as much muscle as possible, but obviously do it as efficiently as possible.

Im really in the dark here and I'm looking for some of you vets out there to steer me in the right direction :)

Thanks, guys!

In my experience if you don't have a plan in place with regards to diet, training and something to look forward to then the urge to eat and avoid cardio will just take over. If I were you and you have intentions of competing again down the road then put together an off season plan that includes training goals, appearance goals and something that keeps you focused. I always find a reason to stay tight as well like a beach vacation or something along those lines. Post contest can be a big let down because all your energy for so long has been focused on one thing, and now that's gone.

[jimb0_12]

In my experience if you don't have a plan in place with regards to diet, training and something to look forward to then the urge to eat and avoid cardio will just take over. If I were you and you have intentions of competing again down the road then put together an off season plan that includes training goals, appearance goals and something that keeps you focused. I always find a reason to stay tight as well like a beach vacation or something along those lines. Post contest can be a big let down because all your energy for so long has been focused on one thing, and now that's gone.

Ya, the plan is to compete again, but maybe not for another 18-24 months. I wanna add some good muscle before I step on stage again. I'm 8 weeks out right now and want to have my plan set in place early. I'm someone who needs a goal to work towards, because if not, I fall apart.

What would you do? What does layne recommend?

Slow, lean bulk and get my met rate going again? Maybe 2-3 lbs per month?

I wanna do a PL meet sometime (if there's anything around here), so I might wanna put some weight on for that.

[fltallpaul]

Ya, the plan is to compete again, but maybe not for another 18-24 months. I wanna add some good muscle before I step on stage again. I'm 8 weeks out right now and want to have my plan set in place early. I'm someone who needs a goal to work towards, because if not, I fall apart.

What would you do? What does layne recommend?

Slow, lean bulk and get my met rate going again? Maybe 2-3 lbs per month?

I wanna do a PL meet sometime (if there's anything around here), so I might wanna put some weight on for that.

What I would do is jump straight into a program with some specific strength goals. The PHAT setup is great for that or if you want to do powerlifting you can follow a Sheiko hybrid with some bodybuilding movements thrown in to keep your shape.

I think Layne would tell you to do whatever keeps you motivated as that will determine success. Obviously he uses alot of powerlifting which I have done as well and love.

Try to find a PL meet near you and speak to someone about competing, this will help keep your eye on the prize. Ofcourse with diet make sure you are eating enough to make gains and recover while trying to keep your bodyfat in check.

[jaxfitguy]

In my experience if you don't have a plan in place with regards to diet, training and something to look forward to then the urge to eat and avoid cardio will just take over. If I were you and you have intentions of competing again down the road then put together an off season plan that includes training goals, appearance goals and something that keeps you focused. I always find a reason to stay tight as well like a beach vacation or something along those lines. Post contest can be a big let down because all your energy for so long has been focused on one thing, and now that's gone.

Listen to this ^. if you fail to plan, you plan to fail! I would slowly introduce calories back into your diet, allowing your metabolism to catch up.

[simpleguy4]

I've only done 2 shows, so i'm not sure if this would classify me to be a vet or not. But after my post show expeirences, i took a few days off only to let my body re-absorb some of the lost water, and i went right back into my offseason mode. My appetite was threw the roof, hitting 600carb - 300+ protein days, and lasted like this for a good solid 2 weeks. I was up 30pounds i think it was 3 weeks post show. you're body is so depleted that the rebound effect i've had has been huge. This is the best way to add a lot of unnecessary body fat....after months of dieting your insulin sensitivity will be severely compromised and you will have a much higher tendency to partition towards body fat if higher carbs are not gradually reintroduced. 30lbs. of water and fat is not the way to start the off season.....

[adamrochester]

i reversed well i gained 1lb a week some times 2lbs each week and cheated a bit had an awesome rebound 78kg stage 91.4kg now :)

[pshickey]

Ya, the plan is to compete again, but maybe not for another 18-24 months. I wanna add some good muscle before I step on stage again. I'm 8 weeks out right now and want to have my plan set in place early. I'm someone who needs a goal to work towards, because if not, I fall apart.

What would you do? What does layne recommend?

Slow, lean bulk and get my met rate going again? Maybe 2-3 lbs per month?

I wanna do a PL meet sometime (if there's anything around here), so I might wanna put some weight on for that.

I have the exact same goals dude! Plan is to compete in multiple shows in 2014, want to add muscle, and do some powerlifting comps during off season. I may give Sheiko a try also (currently doing PHAT). Also planning to go back to school to get my BS in nutrition and exercise physiology.

I'm 11 days out today and shredded thanks to my coach Layne, so I'll let ya know how it goes for me afterwards. :) I'm going to slowly reverse after a little fluff, but I want to be back to normal by the end of June since I'm going to Layne's VIP camp, can't wait!

Here's that article I was referring too that Berto wrote... http://www.3dmusclejourney.com/articles-os-approaches.php

[jimb0_12]

Awesome article, thanks.