Messing up on prep
Falling off during prep is a really common struggle, especially during competition prep when everything feels so strict and high-stakes. The important thing is not the slip itself, but how quickly and effectively you reset. Here are some points to keep in mind:
1. Don’t spiral.
One off-plan meal (or even a day) won’t ruin your prep unless you let guilt drag it into multiple days. Mentally detach from it and move forward.
2. No punishment needed.
Don’t slash calories unrealistically or add endless cardio the next day. That creates a binge–restrict cycle and messes with performance. Just return to your plan.
3. Hydrate and flush.
Extra sodium and carbs can cause water retention and bloating. Get back to drinking water as usual, and things will normalize within 24–48 hours.
4. Stick to routine.
Train as scheduled, prep your meals, and keep your sleep consistent. Structure is what resets your body and mindset.
5. Reframe it.
Think of the slip as data: maybe hunger is too high, stress is peaking, or food variety is too limited. Sometimes small adjustments from your coach (extra veggies, meal timing shifts, or even a controlled refeed) can help.
6. Get perspective.
One mistake won’t undo months of discipline. What matters is your overall adherence rate. Even 90–95% consistency across prep is usually enough for a successful stage look.
Day-After Reset Plan
1. Morning
Hydration first: 500–750ml water with a pinch of electrolytes or lemon.
Light movement: 10–20 min walk or stretching to get digestion going and reduce water retention.
2. Meals
Go back to your regular prep plan — no extreme cutting or skipping meals. If you don’t have a set plan, here’s a safe structure:
Meal 1 (Breakfast): Lean protein (egg whites, turkey, or whey) + oats/cream of rice + berries.
Meal 2: Lean protein (chicken, white fish, or egg whites) + green veggies + a small serving of complex carbs (rice, sweet potato).Meal 3 (Pre-training): Protein + carbs (e.g., chicken and rice) for steady energy.Meal 4 (Post-training): Lean protein (fish/chicken/whey) + carbs (rice, cream of rice, or potatoes).Meal 5–6: Protein + veggies, healthy fats added if your plan allows (e.g., avocado, olive oil).
Stick to foods your body is used to during prep — avoid introducing anything new that could cause extra bloating.
3. Training
Do your scheduled workout as normal — don’t add “extra punishment cardio.”
4. Lifestyle
Water goal: 3–5 liters depending on your size and plan.
Sleep: Aim for 7–9 hours to reset hormones and hunger cues.Mindset check: Acknowledge the slip, but mentally file it away — your body won’t even “remember” in a few days if you’re consistent.
5. Extra Tips
Green tea, black coffee, or dandelion tea can help with water retention.
Light walking after meals aids digestion.Journal or check in with your coach — accountability helps stop guilt spirals.
⚡ The key is normalcy + consistency. Your body balances out fast when you don’t overreact.