Your complete guide to skipping the post comp depression

Your complete post comp guide

⬆️⬆️⬆️From the ground breaking highs of comp day 😝🏆🎖😊😄🎉🎊

⬇️⬇️⬇️to the devastating lows of the post comp 😐😬😟😔😰😖😭

It’s called peak week for a reason.

✔️By definition you will not be any better so,

✔️By definition you will get worse.

You will gain body fat.

There is no way around it.

↘️Factors that influence your post comp↙️

⚠️The more restrictive your diet/training was the higher the chance of binging post comp.⚠️

⚠️The longer the period of the restriction the more likely you are to crave those foods, after the comp⚠️

***this goes for calorie restriction too***

⚠️The more aggressive the restriction, the more likely you are to overconsume food after the comp⚠️

⚠️⚠️⚠️⚠️⚠️Add these both together and you have compounded the risk of binging post comp⚠️⚠️⚠️⚠️⚠️

Comp prep breeds obsessive behaviour around food. 😧🍔🍏

This is how you get comp lean in the first place. Post comp relax about your food but at the same time be aware of what you are consuming. Practice mindful eating (this is not eating when you are hungry. This is being mindful of what you are consuming without the obsessive tendency).

Body dismorphia is often a problem post comp because you compare your best condition in your life to your current condition which is often super lean, but not comp day lean.

Instagram- Leading up to comp and post comp. you compare everyone else’s Instagram feed (normally their comp pics) to your current condition

bad move

😳Their best vs your well below best (remember by definition your best is not maintainable long term) 😳

So how do we set ourselves up for success post comp


I recommend using flexible dieting and the use of higher calorie days so that you can choose options that you enjoy eating throughout your prep. This means you don’t have to exclude your self from social events and restrict yourself to foods on a specific list for a long period of time.

In the post comp phase focus on what’s most important

Daily protein and fibre goals

Weekly calorie goals

Set a new goal with a deadline preferably performance based. Having a definitive deadline for the date of comp is great for motivation. The issue is when there is NO deadline post comp it can often lead to a free for all.

By setting goals for after comp before that time arrive you continue motivation through the comp to bridge across to the next goal compared to dropping straight of the proverbial cliff.

These goals are best set as performance goals such as a personal best life. 1. because you will have more food in your system you will perform better 2. Focusing on physical changes to your body year round is a recipe for body dismorphia 3. They are easier to track with definitive numbers

keep training hard with your weight sessions 💪🏼 by stopping these you increase the rate at which you gain body fat. Use it or loose it is true with muscles.

reverse diet out of your show. Set a period of gradual increases to your food intake to minimise body fat gain. The goal is to attain a healthy maintainable body and relationship with food and exercise.

✔️your self worth should not be determined by your scale weight, your body fat


☑️Set a goal for post comp to bridge across to.

☑️Keep the weight training up.

☑️increase your intake gradually over time (reverse diet out).

☑️Hit protein and fibre goals daily.

☑️Control your diet on weekly basis as compared to daily while in prep.

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