In this episode, I'm joined by repeat guest, Jonathan Shane. Jonathan is a former client of mine who competed in his first show earlier this year. I originally had him on the podcast immediately following his first show and we talked about his competition prep strategy. I wanted to have him on again several months after so that he could describe what the post-show "rebound" and reverse diet has been like. We also dive into the importance of embracing each phase of body recomposition and being ok with some temporary increase in body fat. Jonathan tells us some of the lessons he's learned throughout the process and what he plans to do going forward. We talk about how to build muscle in a caloric surplus and the mindset around sacrificing! I really enjoyed this conversation, I hope you do as well!