Post-show

Post-competition bodybuilding can be one of the trickiest phases — not because of the training itself, but because of the mental, hormonal, and physical rebound your body goes through. It’s often called post-show blues or the reverse diet phase, and managing it well can make the difference between healthy recovery and an unhealthy rebound.

Here’s a detailed breakdown of what you’re dealing with and how to handle it:

1. Understand What’s Happening to Your Body

During prep, you’ve been in:

Prolonged calorie deficit

Low body fat (often below natural set point)High training and cardio volumeHigh stress hormones (cortisol)

Post-show, your body is primed to:

Store fat rapidly (metabolic adaptation + survival mechanism)

Increase hunger hormones (ghrelin) and decrease satiety hormones (leptin)Experience mood swings, fatigue, and sometimes loss of training motivationHave water retention shifts (especially if peak week involved sodium/water manipulation)

2. Have a Reverse Plan (Don’t Just “Eat Whatever”)

The worst rebound happens when competitors binge for weeks after the show.

Instead:

Gradually increase calories — ~50–150 kcal/week depending on how lean you got and your metabolism.

Start by adding carbs/fats back slowly while keeping protein high (~1.6–2.2 g/kg bodyweight).Reduce cardio gradually (e.g., cut 20–25% per week) to avoid sudden metabolic slowdown.

 

3.Prioritize Hormonal & Mental Recovery

Sleep: Aim for consistent 7–9 hours. Your body repairs faster post-show.

Stress reduction: Lower training intensity for the first 1–2 weeks.Mindset: Understand that stage shape is temporary, not sustainable.Some competitors benefit from body image support — therapy, journaling, or talking with other athletes.

4. Training Adjustments

Focus on strength and performance instead of purely aesthetics.

Reduce excessive cardio; bring back more resistance training volume for muscle gain.Use this time to fix imbalances and nagging injuries you ignored during prep.

 

5. Watch for Common Pitfalls

Binge/restrict cycle — leads to guilt and larger fat rebound.

Avoiding social eating out of fear — you need to reintegrate balance.Obsessing over scale weight — post-show water and glycogen gain can easily add 5–10 lbs in days.

6. Set Your Next Goal

Off-season muscle building

Strength PRsLearning a new skill (Olympic lifts, gymnastics work, mobility)Competing again in a set timeframe, or taking a long improvement season

💡 Key takeaway: Post-competition is a recovery phase, not an extension of prep or a free-for-all. The more structured you are here, the better your metabolism, mental health, and physique will be long term.