Tips to keep in mind post competition , complete diet and workout tips for lean muscle gain and avoid excess bodyfat
Ones you get involved in competitive bodybuilding for a point of time in your life you would surely know that what is "post contest rebound" and how a bodybuilder goes through phases of bodybuilding from getting hard as granite with shrinked and water retentive catastrophe because this is common to all of them , all the bodybuilders as bodybuilding goes through certain phases . We have described them as follow :
PHASE 1 :
Competitor will be more amped about eating the junk stuff than the traning days when he was trying to make improvements in the muscle for the contest he had to fight but post contest but will ultimately regret his this act of gluttony as this can cause severe problems such as muscle cramps , blood pressure and many more
PHASE 2 :
After the competition the competitor has planned that he will take a week off from the schedule he is following of training , cardio and eating and will do whatever he feels like and eat whatever he desires to but this will uncertaionly demotivate him as by the end of that week you start to follow the schedule again and the week off break will leave you in a poor postion as the muscle clerity and growth would have vanished as body fat will accumlate in the sweetspots
PHASE 3 :
After the competition you have mapped out of the game plan as before you were strickly embedded in a nutritional program for more than about 15-20 weeks and also brought up your body fat percentage to abnormal levels .
Also body hormones may have shifted as Ghrelin is a gastointestinal hormone which get hightened to extreme when calories get deprived from the body as hunger level is soaring , as will put you into make or break situation . Also Leptin a hormone for appetite suppresssing , carbohydrates have great impact on it as compared to protein and fat . It is found in fat cells gets decreased drastically from fat cells which are depleted .
Once the competition you were working for is finished you should be extemely cautious about the diet you are taking in and the amount of calories being loaded as we can say that you are having a 180g carbs diet n your competition days and post competition you have increased it to 1000g , instead you can double it off as if consuming 180 g earlier you can now have about 360g a day as this will increase leptin levels and lower ghrelin production in body . Adding to it you can add 25g per week till it comes to your optimum level .
After few months you body fat will at an optimum level and leptin , ghrlin and thyroid hormones get stable that is a the diet when we recommend you to take some measures
The protein needs almost remain same around the last phase of the competition but as you increase carbohydrates after the competition you will lower your protein intake as higher amount of carbs wont necessitate high protein . If you will follow this simple rule post competition , the discipline will make the lean muscle gain possible
In the end we would like to conclude that gradually bringing body weight up is a much healthier way so instead of planning to have all kind of junk togther , try following these measures will help you get better results and leanest muscle gains .