WHAT IS REVERSE DIETING
The words “post-contest rebound” are commonplace in the competing world, but they do not have to be. Reverse dieting means slowly adding calories back into your daily calories to avoid a sudden weight gain.
It has been proven that when a person implements this practice after a competition or the special event they can have great success in doubling or even tripling their carbohydrate intake with minimal fat gain.
HOW REVERSE DIETING WORKS
The following is an example of a typical competitor’s changes in his or her diet.
Here is an example of a post-competition diet that the client was consuming in a day:
150 g of protein
40 g of fat
100 g of carbs
After your event add approximately 100 calories a week mostly in the form of carbohydrates. So that would be about 20 grams.
At this time, continue doing cardio, but cut it in half. Adding heavy lifting to your workout routine.
FINE-TUNING YOUR REVERSE DIETING
If gains are kept to a minimum, add to your fat and carb calories slowly to determine how your body will respond. Only you will be able to tell how much by how your body responds. If you start to gain weight rapidly go back down slightly. Also, continue to lessen the amount of cardio in your workout.
The worst thing a person can do post contest is to stop training and overindulge on foods you haven’t eaten in months. Not only does it affect your blood pressure with the sudden weight gain, but it will wreak havoc on your stomach and intestines. This is is also when people can hold a ton of water from the extra salt and carbs. This can make you a mere shadow of the contest physique you so proudly displayed only days before.
Although this all sounds simple enough, after following a strict diet plan for 16 weeks, having to follow another diet can seem a little daunting.
So keep that discipline going into your off-season for optimal metabolic recovery.
TAMMY PATNODE
Tammy Patnode is an IFBB pro physique competitor and NPC judge. She is a certified personal trainer and sports nutritionist. She offers contest prep, general training and weight loss programs for men and women that are customized for each client.
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