From the monthly archives: December 2013
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The recent October contest season was another enjoyable experience and journey and I must say so was the post contest rebound! The growth spurt in the weeks after a contest is something that we all need to take seriously as it is a time of making some great gains all whilst staying relatively lean. The proviso with this of course is that you carefully and incrementally add extra calories back in, reduce cardio levels (but NOT to none at all) and maintain your weight training intensity. You can always take a few extra days off the gym later on. For me, this rebound usually lasts for about 3-4 weeks and then the gains plateau, at this point I set my macros and try to stay quite 'clean' with my daily meals. I also maintain cardio sessions of 20-30 minute duration around 3 or 4 times per week. So since my last show on October 13 I have added only 3 kg of body weight and am still quite lean. My plan now is to slowly add another 3-4 kg over the next few months before embarking on a slow and steady run in for September/October season in 2014.