The Ultimate Guide to Post Show Reverse Dieting

Just finished my first Men's Physique show in Ontario and the post-show hunger is hitting like a freight train. I've read about reverse dieting to save the metabolism, but honestly, is it better to jump straight to maintenance or add 100 calories a week? I don't want to blow up and lose all my lines in 48 hours.

Congrats on finishing the show, mate! The biggest mistake I see in my gym in London is people being too scared to eat. Adding 100 kcal a week is a recipe for staying in a deficit for months while your hormones are already trashed. I usually suggest a "recovery jump"—find your stage calories and add 300-500 immediately to get some life back into you.

LondonLad is spot on. If you're stage lean, your body is screaming for homeostatis. I tried the "slow and steady" reverse after my show in Dallas last year and I ended up with a massive binge three weeks in because I was still starving. Better to get to a healthy body fat percentage as quickly as safely possible.

I disagree slightly. For us bikini competitors, blowing up too fast can really mess with your head after being so lean. I prefer a slightly more structured approach. I usually add 15-20g of carbs and 5g of fat every week, but I allow for one large "soul meal" on the weekend to keep the cravings at bay.

I have been looking into this myself and honestly the options are overwhelming. I'm 2 weeks out from a show in Chicago and the thought of tracking macros for another 3 months makes me want to quit. Is there a way to do this intuitively or is that a trap?

Mike, doing it intuitively post-show is almost always a trap. Your hunger cues (leptin/ghrelin) are completely broken right now. You’ll feel like you’re eating "normally" but you’ll easily clear 5,000 calories without trying. I’d stay on the app for at least 4 weeks until the initial brain fog clears.

That's what I'm afraid of. I had a burger and fries after the night show and I felt like I could have eaten five more. How do you guys handle the social pressure? My friends want to go out for drinks and poutine now that I'm "done."

You have to be firm, mate. Tell them you're in a "health phase." If you drink heavily right after a show, your water retention will be insane. I looked like the Stay Puft Marshmallow Man for a week because I had too many pints after a show in Manchester.

Does anyone adjust their training during the reverse? I find that my strength shoots up almost immediately once the carbs go back in, but my joints feel like they're made of glass.

Be careful with that strength surge! Your muscles are getting fuel but your connective tissue is still dehydrated and fragile. I usually take a full deload week post-show, then move into a higher rep "hypertrophy" block for a month. Don't go chasing 1-rep maxes yet.

Totally agree with Dave. I tore a pec two weeks post-show because I felt like Superman on a calorie surplus. Respect the weights.

What about cardio? Should I stop it cold turkey or taper it down?

My coach has me tapering it. Dropping 10 minutes from my daily LISS every week. It’s boring but it prevents that massive rebound.

Cardio taper is essential for keeping the NEAT up. If you just stop moving and start eating, the fat gain is astronomical. I keep a 10k step goal throughout the entire off-season.

How long does the "reverse" usually last for you guys? Is it a 4-week process or 12 weeks?

It lasts until you're back at a sustainable maintenance level where your hormones feel normal again. For most, that's about 6 to 8 weeks. Once the morning wood is back (for the guys) and your body temp isn't 96 degrees, you're usually good to go.

The body temperature thing is real. I was wearing a parka in the gym during prep. Now I'm sweating just thinking about oats.

Lmao! The thermic effect of food is a beautiful thing. Enjoy those carbs, Mike.

Does anyone use specific supplements to help with the glucose spikes? I've been looking at GDA (Glucose Disposal Agents) like Berberine for my post-show meals.

I use Berberine! It definitely helps with the bloating and keeps the blood sugar a bit more stable when I'm reintroducing high GI carbs.