The recent reverse dieting debate brought up some interesting points regarding post-competition nutrition for physique athletes. While there wasn’t a fiery clash of opinions, the convergence of ideas from influential coaches within the fitness community offers valuable insights.
Two pragmatic takeaways emerged from the discussion. First, increasing calories during the off-season is generally beneficial. This supports better gym performance, contributing to greater muscle growth. It may also allow for dieting at higher calorie levels in subsequent cutting phases.
The second key takeaway challenges the conventional wisdom of gradually increasing calories back to maintenance levels after a competition. Instead, it suggests a more direct approach: immediately returning to maintenance calories. Slowly increasing calories creates an unnecessary buffer zone and can prolong the period of suboptimal calorie intake.
A common argument for the gradual approach involves the fear of fat gain. However, by definition, consuming maintenance calories shouldn’t lead to significant fat gain. Instances of weight loss during a “reverse diet” often indicate the individual is still in a caloric deficit, not at true maintenance.
For competitors, the goal post-competition shouldn’t be further weight loss unless another competition is imminent. If psychological barriers prevent a return to maintenance calories, seeking professional guidance from a specialist is recommended. As coaches, encouraging a healthy perspective on fat gain as a necessary component of long-term progress is crucial.
Going straight back to maintenance may not be the optimal strategy for all competitors. For those significantly below their settling point, maintenance calories might still feel restrictive, leading to cravings and potential binging.
A more effective approach involves setting a weight cap, perhaps 10% above stage weight within the first four months post-competition. As long as the athlete is mentally prepared for fat gain, the speed of reaching this weight cap is less critical. This provides flexibility, especially during social engagements common after competitions, where adhering to strict macros can be challenging.
A concern with rapid weight gain is the potential for uncontrolled binging. While this is a possibility, it can be managed by focusing on consuming complete, satiating meals, prioritizing physiological hunger cues over emotional eating. Setting a protein requirement per meal (e.g., 25-40 grams) provides additional structure.
This approach allows for greater flexibility and minimizes restrictive dieting behaviors. If tracking macros feels overly restrictive, focusing on intuitive eating until the weight cap is reached, then transitioning to more structured tracking is an alternative.
Strategies to mitigate overshooting the weight cap include setting clear goals and reviewing them daily, incorporating non-cardio morning walks for mindful reflection, and utilizing motivational tools like calendars to track adherence to healthy eating habits. Self-compassion and understanding are vital if binging episodes occur.
Another argument against rapid fat regain involves the desire for muscle and fat gain to occur at similar rates. A rapid increase in body fat might lead to a temporary decrease in leanness compared to pre-competition physique. However, this is a transient phase.
The optimal approach depends on individual preferences. Those comfortable with faster weight gain must accept a temporary decrease in leanness. Conversely, those prioritizing maintaining a leaner physique can opt for a slower approach.
Ultimately, the athlete’s comfort level with fat gain should guide the rate of calorie increases during the post-competition phase. This personalized approach ensures both physical and psychological well-being during recovery.
