Post Contest Anabolic Window: The Science

Are we primed for huge muscle gains post contest? Is this time after our diet a magic time where the metabolism and muscle building properties come together and provide a huge boost. Well unfortunately that is not the case, and I have some science to back it all up thanks to a great case study. Link to case Study here: www.fitnessforl...

[@ColinDeWaay]

This is seriously fascinating info!!!

[@PaulRevelia]

Thanks Brosef Stalin!

[@chellyfish]

Extremely helpful. So well presented. Thank you.

[@PaulRevelia]

Glad you enjoyed it. Thank you.

[@HaitianWarrior83]

Great information!!!! now I know exactly what my body has been going through post contest and reverse dieting is the way to go, something I've recently tried, I'm a natural bodybuilder, I was always taught to cut water during peak weak, but through studying and watch videos like yours I've learned that its not necessary to cut water, can you please do a video about water and sodium during peak week

[@PaulRevelia]

Sounds like a good idea. Thank you.

[@autie_kniggit]

This video as well as the metabolic video was so helpful.

[@PaulRevelia]

Thanks Natalie.

[@dangsickname]

Great video

[@lieuciferamsing7263]

Does not matter if you are enhanced or not, every individual will have a different rate of metabolic adaption, which we can see based on pre contest and contest prep data. This is where we regardlessly reverse diet based on that to rebound. However, rebound does not occur straight away. Potentiation must be created before a rebound occurs. How do we do this? This requires being in a health phase to mitigate the negative effects of dieting- managing fatigue, etc. Once this phase is completed then we can push for a rebound and grow muscle

[@ediethesalsafreak]

Incredible video Paul. Thank you. Lesson learned, and the truth hurts.

[@bkupniewski]

Keep up the great work Paul... I have seen plenty of people pack on a good 20-25 pounds and look leaner post show, and some people 3-4 weeks post show who are leaner the day of their show and below stage weight and fullet. Amazing how everyone is truly different in what approach works best for them. Some people are aggressive, some are conservative. But it will come down to personal goals and what the individual wants to do with their current goals. So it will always depend with Science and real life application. Some people soak up kcals and can take a ton of kcal bumps post show.

[@PaulRevelia]

I have never seen anyone put on 25lbs post show and look leaner, perhaps some body parts but that woudl come with a loss of condition overall. Reversing post show can have some great resutls no doubt but what you are referring to would have to be drug induced in my opinion.

[@bkupniewski]

Mike Rea who just competed in the same show I did and won the overall in the west virginia division. is up 25 pounds and holding his same symmetry, but much fuller and as lean and has all his lines still from his show. Its possible.

[@PaulRevelia]

25lbs is fuller and with much more body fat.

[@AussieAngeS]

Hi, this video is fantastic, I always wanted to know about this and it makes sense. very informative as always, thank you

[@PaulRevelia]

Thanks glad you enjoyed it.

[@BenLloydPT]

Great info...and definitely true from my experience this year. I have gained 42 pounds in 6 weeks! Think I'll reverse diet next time

[@PaulRevelia]

That's one of the higher numbers I have heard!

[@BenLloydPT]

Paul Revelia ghrelin very high, leptin non existent...Still ! loving this q and a series, lots of handy info

[@lauralasker8415]

So important! Thank you so much 😊 💚💪🏻

[@jonnymagda]

great information ! thumbs up

[@PaulRevelia]

Thanks will do.

[@salvadorzamoras4852]

great info!!!! 👍👍👍

[@MarissaRoy]

What about eating a proper reverse diet? My coach told me that the first 8 weeks post show was crucial to building a stronger metabolism by sticking to my reverse diet. I stuck to my reverse pretty well (90-95 ish% adherence with a weekly "free meal") and am 10 pounds lighter than when I started prep in May (I'm 122 now, was 132 last spring), stronger than myself at that weight, and eating 200 cals more than when I was maintaining that weight. Since strength is a good indicator of muscle mass I want to think that he was right since I didn't store a ton of body fat & am still relatively lean?

[@PaulRevelia]

Exactly my point, post contest it's important to have a plan.

[@EssentialNotes]

Hey, Paul! You mentioned you don't want to go too deep into the science part of those metabolism mechanisms. in your videos. However, I'd like to know if you could suggest some good readings ( articles, books) regarding metabolism and nutrition that helped you build your great knowledge. I already have a good nutrition basis ( food engineering major) and I've been tracking my macros since September, all by myself. I really want to broaden my knowledge in the nutrition/fitness field! Could you give me some tips on how to begin? Thank you so much! This video, as always, was very very easy to understand and full of great information! Thank you so much! Have a great day!

[@PaulRevelia]

I will do a video on good books to read. Thanks.

[@EssentialNotes]

Paul Revelia I'll search for it! Thank you so much!

[@jillf24]

So in the same way after a competiton, if you are starting a new growth/bulk period, should you add calories slowly to avoid fat storage? Do you gradually add calories to your bulking phase, or can you dive right in with much higher macros and not get "fat"??

[@chrisdopez8443]

So I'm guessing eric helm's anabolic recovery diet is the opposite of what your saying? Does this apply to someone who just diets down to 8-12% bodyfat, or someone who goes to the extreme like competition level. From my experience I get down from 18% bodyfat to around 10-11%, but when I get back up in weight I am leaner at that higher weight than I was before naturally.

[@PaulRevelia]

I completely agree with Eric Helms. I discuss different approaches based on goals so if you are going into a building phase then adding quickly and getting to a good place before a structured approach is great.

[@Danie1Chen]

THanks For this very informative video! please keep it coming really enjoying the vids. Question: I am consuming 2200cal avg a week. Weight training 5 times a week upper/lower split inc arms. Now I realise after all that training a week I am burning close to 4500cal a week which puts me down to 1600cal avg a week of food consumption. Would it make sence if i should really work my way back up to 2200cal avg a week (so really i should be cosuming 2800cal a week for maintence). Any answers help. Thank you! :)

[@PaulRevelia]

Depends, what has the weight been doing. How many calories you burn is variable based on your metabolic rate. If it's slower then you burn less calories and if you are adapted to trianign then you burn less calories so that 4500 number could potentially be incorrect.

[@Danie1Chen]

Appreciate your reply! I competed in august and was down to 75kgs for MP. Now I am back up to 83kgs. Unfortunantly I didnt do a proper Reverse diet but I made sure i stay clear from a instant 10kg weight gain. Basically what i am asking is should I just cut back down to say 79-80kgs before I work on a proper reverse diet?

[@delilahgonzalez1030]

Is there an update link for the case study. Link in invalid for me

[@KnightWicked]

Do you regain muscle lost to dieting after cutting for so long?

[@ceciliabeehler9586]

Can you do video aimed at women?

[@PaulRevelia]

Certainly.

[@lauralasker8415]

Paul Revelia did you create one for women.?

[@luisMontoyafit]

If the athlete is not natural does this info still stay the same? Just curious since these studies only focus on natural athletes and most IFBB/Npc are not

[@mariatesta6354]

Great video... I ate freely one day post show, still got in my cadi today 2x and trained legs (lightly) Plan on being back to pre peek week meal plan tomorrow. Ate freely, like fruit yogurt, some chocolates. Snacked more than big meals Nothing to crazy but definitely way more than ive consumed in the last month or so. Am I ok with that r could one day completely set me back? HELP!! LOL Definitely wanting to compete the next few months too

[@PaulRevelia]

one day certainly won't set you back unless you go off the rails and take in 10000 calories.

[@ericjames7819]

The question specifically regarded athletes using PEDs. The video didn't address that.

[@gzone11ify]

Damn. schooled