So, I just finished competing recently and was just curious about everyone’s opinions of fats in their post-contest diet. Leading into the contest, fats and carbs are going to be relatively lower than normal. Post-show, you will introduce more carbs to start the rebound process, but what would you recommend as a baseline for fats? As we all know fats are responsible for aiding in hormone function and helps with satiety which are 2 keep main reasons for reverse dieting in the first place if some insight on this topic could be shared that would appreciated.
I would bring fats up to .3-.35g per lbs of lean body mass to start. This might take a couple weeks to get there if your cals are really low. You don’t wanna do anything drastic IMO.
Can you list what you were eating 2 weeks out and then what you’ve been eating since your show? How long since your show? Let’s see some pics!!!
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I was eating 1927-Pro/284 CHO/100 FATS/35. Since the show I’ve gained only gained 5.2 lbs and I just titrated from 2680cal to 2890- PRO 243/ CHO/298 FAT/71
How many weeks post show are you?
What is your height/weight?
2.5 weeks
Gonna be individual
I would stay where your at for 3-4 more weeks and see where your at. Your obviously going to put on weight. What did you weigh before prep and on show day?
How lean did you get?
216 prior to prep and I hit a low of 182 in prep(week before peak week) and walked on stage at 188.6.
Nice.
I would hold tight for a few weeks then start building calls back in two to three week increments.
Are you trying to grow or just stay kinda lean for the summer?
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Just get back to my regular dieting regimen without putting on a crazy amount of fat or being hyper-responsive to meals off plan. But ultimately, I plan on doing a national show next year, so I’m trying to start prep in a better position than I did this time.
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