Dealing with Post-show blues
Competition prep can be challenging and fun, and tons of people will be willing to tell you how those 5 minutes on stage are worth the effort, but after the show, people suddenly go quiet. We don’t often hear about what it’s like when the timeline to the stage is no longer there as the light of the end of the tunnel. So you’ve competed, now what?
Of course I’m not here to tell you not to compete! competition prep and the show itself can be so rewarding. You learn things about yourself, develop new tools to be disciplined, and look good as hell on stage and in photoshoots. However, I wish I had taken the time to understand what was about to ensue once the show had ended.
If you’re looking to compete or struggling after a show, read on! The goal here is to provide that insight and help you prepare so you can have a successful post-show and feel well-equipped and ready to compete after a healthy off-season. Please keep in mind that everyone is different, and some people may have a harder time than others in this phase. That’s ok. Let’s dive in.
You’re going to want to eat
This one isn’t really a surprise, but it can be surprising how little control you feel when it comes to eating. We are so strict and regimented during prep, that once we compete, that pendulum swings to the other end of the spectrum and things can get out of control fast. Not only have we been dieting and thinking about what we’ll eat after the show, but our body is also working against us. We’re extremely lean, so our hunger hormones are raging and we can feel like a bottomless pit. In addition, our metabolisms are most likely fairly down-regulated from restricting calories. All of these things are a recipe for weight gain, which is fine by itself, but can spiral with some of the mental aspects we’ll speak more about below.
My advice:
Stick to the macros your coach has given you, and talk to them about how many free meals are realistic starting out. In most cases, you’ll get a food bump right after the show if it was the last of the season, so work within that bump to start including foods you haven’t had. Use refeeds to your advantage to work those in as well. When you do have a free meal, do NOT stuff yourself. Have a normal meal and get back to the plan.
Food post-show is one of the hardest parts, but it’s definitely worth it to stay disciplined and let your body adjust to more food over time in a planned and incremental way. I like to remind myself that the food will always be there. You’ll have time to eat what you want. Just pace yourself and space it out. Stay on plan as much as possible until your body is in a healthier place where it will tolerate more food again.
Having a healthy relationship with food is crucial when deciding to enter into a competition prep. You will get cravings and feel food-focused at times during your diet, so it’s important to be starting from a healthy foundation so you can fall back on those healthy habits when the official prep diet has passed.
You’re probably going to be uncomfortable with your body
You’ve just seen yourself at your absolute best. You were peeled, full, and looking great. This is fun! But we see our bodies relative to what they’ve looked like before. You’re going to gain fat post-show. This is normal, but it can be especially hard when our minds are skewed based on what we looked like on stage. We don’t see ourselves for how we actually look; we just know we’re fatter.
My advice:
Do NOT beat yourself up. Trust your plan and your coach and just stay on plan. The best and only thing you can do is put your head down and keep moving forward. This phase will pass. Focus on the positives of eating more. Your lifts will improve. You’ll feel better and have more energy. Stay the course and stay out of the mirror if you need to.
You might be burnt out
By the end of prep, workouts and cardio can be a chore. You were maybe in the gym for 2-3 hours a day, 6 days a week, and it might feel like it’s time for a break. It definitely is, but there’s certainly a right and wrong way to go about that break.
My advice:
Know that it’s normal to not be stoked to workout and do cardio. Again, stick to the plan. Your coach will start scaling back activity based on your needs, so communicate how you’re feeling and listen to their advice. It’s important to stay moving with food going up. Enjoy the breaks you get, rest as needed, and that fire will return.
You might have intense mood swings
These are fun. You’ve put your body through the ringer, your hormones are jacked up, and you can’t tell if you have abs or look like the Michelin man. Your brain might be telling you to give up and you might feel lost or hopeless with no goals or striations in sight.
My advice:
Honestly just laugh at yourself. As long as you know you’re not yourself, you’re ok. Keep at it and things will level out.
You might be embarrassed about how you’re adhering to your plan
Things might not be perfect. You might miss cardio sessions and overeat some days. That’s ok. Your coach knows what it’s like and they’ve seen it all before. It can be embarrassing to admit you’re struggling and you might not want to be honest with your coach, friends, and family.
My advice:
Tell your coach! Always be honest with them. They can’t help if they don’t know how you’re doing. They’re there to help, not judge. And PLEASE, keep your coach. Do not try to navigate this territory on your own. Your mind can play tricks on you and it’s best to have a trusted advisor to guide you through and keep you accountable. They’re not only there to tell you what to do, but to keep your head on straight and motivate you to keep pushing through.
I also recommend speaking with your coach and other competitors prior to competing to ask them what they do to set themselves up for success. There’s no true timeline, but it can take a few months for you to start feeling human again. Just know that it’s normal and you’re not alone. Get a plan in place beforehand so you can have an easier time, and set yourself up for success for the next show. In short, communicate and stick to the plan. You got this!