30 Seconds Summary
Making the Most of Your Offseason

  • Develop a flexible, realistic plan for the offseason to maintain consistency in training and diet, avoiding unrealistic goals and the psychological pitfalls of comparing to peak competition condition.
  • Institute a reverse diet post-competition to gradually increase calorie intake, helping to restore metabolic functions and prevent drastic weight regain while maintaining some leanness.
  • Gradually reduce cardio instead of stopping abruptly to manage weight regain effectively and keep the metabolism adaptable for future weight loss phases.
  • Continue regular training post-competition using increased calorie intake to fuel workouts, avoiding a complete break from the gym to maximize offseason gains in physique and metabolism.
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