EP. 27 ALBERTO NUNEZ- POST DIET RECOVERY: REVERSE VS RECOVERY
Hawk Fit Presents: Anabolic Radio
English - May 02, 2022 17:00 - 57 minutes - 39.7 MBFitness Health & Fitness Education Self-Improvement health nutrition exercise workout fitness natural bodybuilding bodybuilding anabolic science evidence based Homepage Download Google Podcasts Overcast Castro Pocket Casts RSS feed
Recovery after a fat loss phase, or contest prep is- NON-NEGOTIABLE
There are two methods that have application following a fat loss phase
The Reverse Dieting approachThe Recovery DietBoth have application depending on the purpose, however a majority of the time it best to just increase calories to your ‘theoretical maintenance’ (air quotes because our ‘maintenance’ down regulates as we begin the process of becoming smaller human beings).
Something that will make the post-show period significantly easier is…
Any guesses…?
1. Being less attached to the outcome and more focused on continuing to improve! This will be different for everyone, but an ex. could be taking a small hiatus from being a hyper focused athlete, or implementing an improvement phase right away
2. Understanding that if you got from point A to point B, before, you can do it again. It’s not like you forgot how to induce a deficit, but taking time away from a deficit is very important. The focus post diet should be gaining body fat at an appropriate rate.
3. It takes roughly ~4-6 months for metabolic rate and hormone levels to recover in a drug-free athlete (1) (2) (3) (4). Focus on training performance, and restoring internal health, and less on your body composition.
4. Set long-term and short-term training performance-related goals.
These are among a few topics of conversation I had with Uncle @nunez3dmj on the latest episode of Anabolic Radio.