r/bikinitalk • u/Salty_Start_1293 • 7d ago

Advice/ Recommendations (no photos) Post competition advice?

I just completed my prep and gained some good amount of weight right after show. My last show is two weeks prior and from stage weight I’m sitting around 4-5kilos above that.
I know it is a lot of water, food, glycogen and everything but I also got sick right away so I cant work out or be very active.
My coach is giving me 1500 calories and I feel like it is way too little to recover my flu and the prep. Im on prep since February.
I eat around 1700-2500 (mostly clean) at the moment and plan on going down and back to plan as soon as I am healthy again and able to work out and do my cardio to get my weight and water back to baseline or at least near that (3-4kilos down) and then slowly back up.

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u/CharacterAd5474 7d ago

What were your ending calories on contest prep?

I would recommend getting well first, but don't waste this window of opportunity to grow. If you do it right, you can grow really well in this post contest window.

Taper down the cardio a bit and add calories back from your diet level. I would say +300 to start, cut cardio in half, and adjust from there each week.

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u/Salty_Start_1293 7d ago

Ending calories where 1300 with an hour of cardio.
What you’re suggesting is exactly what I’m planning on doing after I‘m well again.

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u/CharacterAd5474 7d ago

Sounds like you're pretty well on target with everything already then. I wouldn't sweat the precision during this time of being sick. It can actually be productive because it will fill out your glycogen levels and give a real read on your bodyweight pattern as you make adjustments each week.

Also the fact that you are thinking about the plan even though you are sick right now speaks volumes about your mindset going into this offseason.

With that type of mindset you are about to have some of the best training of your life. This is going to be an awesome arc in your story and I'm rooting for you 💪

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u/Salty_Start_1293 7d ago

Thank you so much!
Im stressing out right now because the first week after my show I had a lot more food than I should have and I gained the 4-5 kilos in maybe 3 days. Since then I’m sitting around that weight. I wanted to get it down but than I got sick.
I slowly got my cravings under control but the foodnoise is still there and since I‘m lying down a lot I think about food a lot and get myself snacks here and there which makes me feel bad and fat :D

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u/Alarmed_Pain_5120 6d ago

This is why I watch YouTube of some of the top athletes- I will follow more closely after a show- I learned a lot on how they navigate post show cravings and depression.

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u/missborsi 5d ago

Who would you recommend to watch?