This week’s episode breaks down everything athletes get wrong after show day — and how to fix it. The first eight weeks post-comp are the make-or-break window that determine whether you rebound with control or lose progress fast. We dive deep into recovery structure, calorie increases, mindset shifts, and smarter training strategies to rebuild strength, performance, and health after the stage.

We cover:

✅ The first 14 days post-show — the most important phase of the entire reverse; nail these weeks and the rest falls into place.

✅ Early weight regain — aim for ~3–5% of bodyweight within the first 10–14 days; expect glycogen, food volume, and water, not just fat.

✅ Calorie increases — why most athletes need a bigger bump than they think, and examples of how to set initial targets.

✅ Mindset reset — stop chasing the stage look; focus on performance, sleep, energy, and recovery.

✅ Training structure — take 2–3 days off weights, keep intensity high but strip back junk volume, then rebuild gradually.

✅ “Less is more” — why reducing total sets and improving execution delivers better results post-show.

✅ Female recovery markers — faster regain supports hormonal health and menstrual cycle restoration.

✅ Tracking post-comp — stay structured with a base plan, 150–200 cal flex, and one relaxed meal per week to prevent overeating.

✅ Meal timing — eat earlier and more frequently (every 3–5 hrs); avoid large late-day backloads that slow digestion.

✅ When to increase food — after ~3 weeks of consistency, if weight and training stall, it’s time for another bump.

✅ Weak-point focus — use show photos and judge feedback to target lagging areas earlier and more often.

✅ Volume tracking — monitor sets per muscle group to balance stimulus and recovery without overreaching.

✅ Off-season structure — use maintenance and mini-growth phases to stay strong without unnecessary “fluff.”

✅ Season A prep timelines — start points depend on condition and show date; many athletes have already begun their runs.

✅ Prepping through holidays — structure around Christmas and New Year so celebrations don’t derail progress.

🎧 Real talk on reversing smarter, training better, and shifting from stage-lean to performance-ready.

LISTEN 🎧

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Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.