Originally Posted by Seanp156

I'm not an expert on such things, but don't a lot of people get really dehydrated for competitions? If so, a lot of the 15lbs could be water weight.

Originally Posted by gsmigel

I dont have a competition ahead of me just yet. I find myself debating whether or not I want to do this again because of the weight gain. I didnt expect to have to stick to such an insanely strict diet on an "off" season to keep my "normal" weight. before I could eat whatever I wanted and NEVER had to worry about weight.. but as I said about 2 weeks after competition and what I would call a "relaxed eating" put me ahead of what I ever weighed before in my life. Highly discouraging. Is there ever a "going back to normal" state after you have messed with your metabolism so much?

Originally Posted by juggernaut

hey p-funk you still doing the oats for PWO?

Originally Posted by P-funk

nope. rice cakes.

Originally Posted by juggernaut

why the change?

Originally Posted by P-funk

nope. rice cakes.

Originally Posted by juggernaut

Now there was where I seem to be having the problem-the spike was creating a small problem with fat gain. I took Emma's advice and it seems to be working quite well.

Originally Posted by Seanp156

How many rice cakes do you usually eat after a workout?

Originally Posted by gsmigel

I used Lipo6 during prep and kept taking them for a week after competition, but my trainer recommended I stop taking them to let my metabolism get back to it's "normal" state. As you responed that I will get back to normal in time... can you explain this process to me?... I think my discouragement comes from lack of experience and knowledge of this process. I did this competition for a mental and physical challenge, hired a trainer, followed a strict diet that makes you insane, did the competition, thinking that I can just quit the diet and go back to normal eating.... This did not occur, as I thought I would go back to normal, turned out to be gaining more weight in my stomach and ass then I have ever had before. I went from an ultimate high.. to the floor being ripped out from under me. I dont think I can follow this diet 24/7, I was hoping to follow and strict diet, compete, then be completely free of diet until I wanted to do this again.. although keeping my gym routine 6 days a week is a must for me.. I love that part of it.

Thanks for your response. i appreciate any knowledge I can get about the "process".

Originally Posted by IRON MAN

Okay hun keep in mind no one has the same metabolism and that’s the reason competitors diet on different amounts of carbohydrates.
For the bodybuilders I work with, I suggest adding around 150 grams of carbs a day after pigging out in moderation for 2 days. If you dieted down on 200 grams of you carbs each day, you can expect to grow without gaining bodyfat by taking in a total of 400 g of carbs daily for the first 3 weeks after your diet phase. But if you stat eating upwards of 500 grams plus of cabs per day you'll gain more body fat as opposed to muscle. Protein calories equals muscle. Fat-carb calories equals more fat gain.

Since your trainer did not have you follow this ZIG-ZAG plan to allow your body to adjust you'll need to start eating more protein every 3 hours in place of carbs inorder to replace some of the added fat gain with muscle. This will get your metabolism back on track. Heavy lifting to build muscle is also important because the body is craving to build muscle due to priming your body. After dieting the body cant wait to gain weight. You want to make sure that most of this weight is muscle. Remember the body is an overcompensation mechansism. Most of your carbs should come in the form of slow-burning carbs such as oatmeal, and put the simple carbs back into your diet by eating them before and after your workouts for the most part.

After 3 weeks increase your carbs some more. As you feed the body after a competiton/dieting phase, your muscle mass will increase and the metabolism actually increases. As it does, you should continue to add more carbohydrates and protein to compensate for the increase. You will eventually reach your set point with a few pounds of added muscle gain to boot!!! You should add more carbs or fats to the diet every 3 week depending on your somatotype. Failing to add enough calories through more protein will prevent your body from achieving the extra muscle gains due to a lack of energy and calories needed to support your rising metabolism.

Note: Change your training tactics ASP. If you did not take 2 weeks off to let your body recover then do so now. Then get back into training with lower reps and heavy weights to build the muscles. More muscles equals an increase metabolism. I highly suggest you take a look at my Bulking Routine.

I'll bet you look much better than you think.

Originally Posted by gsmigel

You Rock! Thanks for the info. I really wish I had this info before I put myself so far in a hole, I lost my motivation. I took off from gym and somewhat the diet for 1 week only. The competition was April 1st. Im guessing I put on about 15lbs. (devistating) I went up two pant sizes. Not expected at all. And I am by no means pigging out) I was always the type that could eat whatever I wanted and not gain. NOT ANY MORE APPARENTLY. All the info you gave me was great but to figure all that out and where to put what is confusing to me. I am going to include my recommended diet, if you could please tell me what you think, I would really appreciate it. I am not positive I will ever compete again but I want to look fit and slightly cut. Im 5'5" and 37yrs old if that matters any. I would like your opinion on modifying this to lose body fat quickly.... if at all possible. I work out 6 days a week (3 workouts and 3 cardio) my cardio is 20 mins on stepper increasing level each week.

Meal 1 - 1 cup egg whites or 1 scoop protein
1/2 cup oats
green veggies
Workout

Post Workout 1 -1scp protein
apple
1tsp creatine ( I am not taking the creatine cuz of the weight gain)

Post Workout 2 (1 hour later) 1sp protein (or egg whites)
1/2 cup oats
Meal 2 - 1scp protein
1 grapefruit
celery sticks

Meal 3 - 4oz chicken
2.5 oz sweet potatoe
green veggies

Meal 4 - (fatty protein) ex. Salmon
1oz almonds or cheese
carrot sticks

Meal 5 - (fatty protein) 4 oz beef
asparagus

Meal 6 - 3/4 sps protein and 2tbs peanut butter

Originally Posted by gsmigel

Ok one more question... what if I also drop the Post Workout meal 2?
I have decided I am not going to compete again but want to look fit and a bit cut so I dont want to lose muscle (or bulk) , just see it a bit.... ya know?

thank you, your awesome! it really helps to be educated from EXPERIENCED people.....