CANADIAN PHYSIQUE ALLIANCE July/August SUMMER ISSUE | Seite 91

T h e r e a r e u s u a l l y 2 p a t h s a c o m p e ti to r c a n ta k e p o s t
show . One , you go completely by how your body and
mind feel and give into all your cravings while
s t o p p i n g t h e g y m f o r a f e w w e e k s . O r tw o , y o u a l l o w
y o u r d i s c i p l i n e t o k i c k i n t o o v e r d r i v e a n d s ta y o n to p
of your nutrition and training as you slowly reverse
d i e t a n d t a k e a d v a n t a g e o f th e p o s i ti v e a s p e c ts o f a
p o s t s h o w r e b o u n d . T h i s c a n b e a ti m e w h e r e i f y o u
take advantage of it , you can gain a great amount of
m u s c l e m a s s i n a f a s t a m o u n t o f ti m e . Y o u r i n s u l i n
s e n s i t i v i t y i s a t a g r e a t p o i n t a l o n g w i th o th e r
h o r m o n a l a n d c e n t r a l n e r v o u s s y s te m p r o c e s s e s .
With the proper planning , you can end up in a very
very positive spot to have a solid muscle gaining
p h a s e . T h e b o d y i s p r i m e d t o s o a k u p n u tr i e n ts th a t
i t m a y h a v e b e e n d e p r i v e d fr o m a n d i t w a n ts to p u t
o n t i s s u e n a t u r a l l y f r o m t h e c a l o r i c d e fi c i t i t h a s
b e e n i n . B a s e d o f f o u r d e c i s i o n s , w e c a n i n fl u e n c e
w h a t k i n d o f t i s s u e w e p u t o n , b o d y fa t o r m u s c l e .
Which will you choose ?
Here are the main things you should do if your goal
i s t o t a k e a d v a n t a g e o f a r e b o u n d a fte r d o i n g a s tr i c t
diet :
CAREFULLY AND
SLOWLY ADD
CALORIES TAKE PROGRESS
PICTURES WEEK BY
WEEK
This will be different for
everybody and at what point
they ended their cut in. Protein
should always remain at 1-1.5
g/lb of bodyweight if your goal is
to have as much muscle as
possible on your frame. If fats
have been taken too low, you
want to reintroduce these first
to at least a minimum level for
optimal hormone production.
Once you have done that, then
carbs can be added. A safe
place to start is 200-400 calories
added at first in order to prevent
binging and being overly
hungry, and then adding 50-100
calories at a time from there. Do check ins with your coach or
with yourself. This is crucial to
see if you are gaining too much
body fat or if you are on the right
path to improving your physique
and gaining lean body mass.
LISTEN TO YOUR BODY
IF IT NEEDS REST
Immediately after a show, the body
might be fatigued and may need a few
days off. If you feel completely run
down and have no motivation to go to
the gym, take a few days off but remain
on your diet and even on some light
cardio. I have found that after 5-7 days
off from the gym most individuals want
to get right back to it.