Post-Competition Nutrition Advice

[Melina81]

I posted this in the nutrition section but didn't get any responses, so I figured I would come here.

I competed in my 1st two figure competitions in March and April of this year (took 3rd and 5th). I hired a nutritionist back in November whose prep was questionable at best. Basically he took me from a lean 115lbs, put 15lbs on me in less than 2 months (most of which was fat) and crash dieted me down to the show. I was sustaining on 700 cal/day 3 weeks prior to the 1st show and 1,200/day for 3 weeks up until the second show. Additionally, I was doing 2 cardio sessions everyday (30 minutes, fasted in morning and then at night). BTW none of his practices I agree with but I was so far into it I just followed through... that is neither here nor there.

Fast forward to present (and minus said nutritionist)...
After the 2nd show I took my diet to 1800 (training days) and 1500 (non training). Prior to working with him my maintenance calories were set at 1900 and 2200 which has obviously changed. I am now maintaining at 121lbs, I am "fatter" than before, both strength and "good" measurements have gone down with waist measurement having increased. My goal is to get to where I was pre-nutritionist.

After doing some thinking I can only think of two ways to obtain this goal...

A) I cut more calories taking me to 1500/1200 which is really low. Once I plateau add in 100 calories/week to create a new metabolic set point since I refuse to drop any lower. Either I will be happy with my weight or once I have created a new set point I will have to drop calories again.

B) I create a new set point from where I am and drop accordingly. This is the less favorable option because I dislike how I look now... and it's summer! In most cases I would agree that looking as you would on stage is not desirable year round, but I have had many people comment I looked better/leaner before working with this individual and I agree. My pre measurments also tell me this is an accurate statement.

Any suggestions here on how I can do some course correction? I feel stuck

Oh and if you need to see my diet I have that as well. I document everything!

Thanks in advance and sorry if this is long.

Melina

[Whomper107]

The timing of this post actually coincides perfectly with the end of a big discussion about proper post-contest diet in Squizzzer's log. Check out the last two pages or so when you get a chance, there is a lot of good info. and advice regarding exactly this.

http://forum.bodybuilding.com/showth...340651&page=82

[Melina81]

Thank you and I just took a read. Yes, I suppose everyone's body is going to react differently. I can say regarless of prior efforts to cutting/gaining I have NEVER had my body fight me like this. While I did not have so much as a cheat meal after the second show (I did after the 1st because I was in comp prep 2 days later), I think I bumped my calories too quickly. After eating 700 cal/day and then 1200/day I just coudn't take it any longer. I guess now I have to drop my cals and do a very slow increase unless someone has better advice.

[Slovation]

Originally Posted by mmelder

Thank you and I just took a read. Yes, I suppose everyone's body is going to react differently. I can say regarless of prior efforts to cutting/gaining I have NEVER had my body fight me like this. While I did not have so much as a cheat meal after the second show (I did after the 1st because I was in comp prep 2 days later), I think I bumped my calories too quickly. After eating 700 cal/day and then 1200/day I just coudn't take it any longer. I guess now I have to drop my cals and do a very slow increase unless someone has better advice.

More importantly what do your macros look like?

[Melina81]

Per my new "lower calorie" plan I have it at 41% coming from protein, 35% carbs and 24% fat. This changes on non training days as I lower my carbs (pre and post workout carbs are minimized) and replaced with higher protein and fat.

[FATHER FLEX]

Last thing you need is another caloric deficit, specially if its just for vanities sake. Go back to whatever maintenance calories currently are, and gradually raise them as your metabolic rate recover. In time your body will recomp a tad bit on its own, but no more deficits for your own sake. Women's bodies even are especially stubborn when it comes to bouncing back from these things because they are so good to adjusting.

Your bodies main purpose is survival.

In the future be weary as to who you decide to work with, too many stories like these. Eat at maintenance for a while, and just let this mess unwind a bit on its own.

[Melina81]

Thanks for the advice Father aka Alberto. Yes, that was Plan B. Easier said than done even though I agree...vanity can be my greatest helper at times and also my greatest enemy. It's just hard looking in the mirror and knowing I paid and agreed to have this done to me... trophy or not, not worth it. I turned to Layne during my prep seeing all that was wrong and he pretty much told me to run for the hills and pick another show w/him and/or someone else. I should have listened...
Yes, I agree next time I will be more careful with who I chose to subect my body too... much more careful. I will admit me being new to competeing, this person being a big name around here, and having many friends go to him blinded me. After the fact I thought about why my said friends like him so much? Come to think about it they never knew crap about nutrition before him... not saying I am an expert but I read quite a bit. Once I saw the plethora of red flags and mentioned it to them, they saw no issue? IDK pointless weight gain, starvation and water depletion are all horrible red flags to me. Live and learn...
So you think I might be able to pull off a recomp? That was my thought. It is pretty apparent to me I had muscle loss during the prep and thought as things "even out" I might be able to make some muscle gains at my "new" maintenance, hence leading to some fat loss.