As a Melbourne PT and fitness coach, my job doesn’t stop the moment the show finishes, my eyes light up with excitement seeing what magic I can create with my clients in the coming months.
That said Post comp is a difficult time for many, after many weeks and months preparing for the big day, with no immediate goal in sight, no post competition support (for some) and no strict deadlines its easy to feel lost and in a worse case scenario, experience the dreaded “post comp blues”. You have done the hard work, given your all to show your best on the day, but the buck shouldnt stop there.
Think about it, post show your:
-Workout frequency should be less excessive.
-Calories should increase
-Social life should be more eventful
-Amount of sleep should also increase
-Stress is reduced (physical and mental)
Post show you are more insulin sensitive which means you can utilise carbohydrates for fuel and growth more than ever before – so factoring in all of the above, now is the time to really put in and maximise this window of time for growth and recovery to improve your physique faster than ever before…
Here are my top 7 recommendations.
1: Get out of a defecit ASAP –
I used to take the slow and steady approach of “reverse dieting” however using the @bodyseek mentality of “prepping to prep” all clients have ample time with us before a show and have built their calories and metabolism quite high before we begin cutting, so a return to maintenance calories will optimise health and recovery post show with minimal negative effect – and I actually want clients to gain a little bodyfat post show.
2: Take an 80/20 flexible approach to your nutrition:
both for a mental diet break and to give your gut a larger variety of foods.
3: Cut the cardio!
Zero need for hiit or long stair master sessions now, a daily average of steps from 7-10k for health is fine but otherwise cardio is not a priority now!
4: Focus on Quality not Quantity with your workouts:
There is far less demand for workouts that create metabolic stress or training 6 days per week, we grow when we rest, also think about your final weeks of comp prep as an over reaching phase, and the immediate weeks post comp as “super-compensation” (more on this in another post)
5: Prioritise Strength
“Strength is the mother of all qualities” you look at the best competitors world wide (natural moreso than enhanced but still applies) – they are all fucking strong!!! Strength phases allow you to train harder in your fatloss / hypertrophy phases, recruit more motor units and add more thickness to your physique.
6: Dont be scared to eat!
After some time at maintenance, you then want to increase your calories and eat in a surplus, girls you arent going to maximise your gluteus maximimus (see what i did there) if you’re scared to eat and worried about an increase in bodyfat – its needed temporarily for optimal growth!!! It also means the next time you compete that you have a higher caloric starting point and will end on more calories than your first prep.
7: Invest in a coach:
It baffles my mind the amount of people that hire a coach to compete then drift off in the wilderness, doing their own thing once the show is over – guys and girls, newsflash, comps are won in their off season!!!
If your coach left you high and dry post comp or just gave a cookie cutter approach, seek and find someone that is the real deal and will guide you through your offseason to maximise your chances of improving your physique from last show to next.
I cannot recommend or speak highly enough of Tim and his team at Bodyseek Personal Training, they are quite literally beyond compare!
Tim's knowledge and execution of training, nutrition, and supplement programs to suit a person’s age, background and lifestyle, and secure amazing results, is brilliant.
As is the case with anything somewhat difficult to attain, a fair amount of grit and determination are required from yourself as an individual, but to have the support of Tim and his team maximises every minute spent in the gym, every meal decision made, and ensures profound results..
Sick of all the advice so called 'people in the know' bang on about yet leaves you without a result? Give the guys at Bodyseek Personal Training a call and see what makes them so different.
Have never been fitter, healthier, or happier in my life as I am now, and I am well into my fifties..
TeamMates / TMA ClubJan 2023
I have been attending Bodyseek for 6 months. The gym has excellent equipment and is very clean and well maintained. I have been training with Lucas since joining and I have benefited from his rehabilitation knowledge and training expertise in that time. I arrived with a number of issues with my knees and walked with a limp and was in varying degrees of pain most days. Lucas has built a progressive training plan for me focusing on building the strength stability and mobility of my knees and overall body strength and we have achieved great results. My mobility and movement have improved noticeably. I look forward to continuing my journey with the Bodyseek team.
Jacqui VDec 2022
Personal training with Lucas is as elite as it can get. You’re provided with knowledge about the specifics of what you’re training to prevent injury, gain strength and nutrition on your wellness journey. Definitely moneys worth.
Helen PanayiNov 2022
Awesome place to train great facilities and coaches Lucas Lim is an amazing coach very professional.
Stephen MorrisNov 2022
Chris is a wonderful coach he always pushes me to do better. The whole team have become like family a great fun and supportive environment to work towards your fitness goals.
Ange SNov 2022
If you want to change your life around through wellness one can't look past Chris and Bodyseek. I could write in detail how great the work and ability for transformation to positively effect all facets of one's life but I can't recommend Chris and the work from Bodyseek enough so I'm encouraging anyone reading this review to try them and see it for yourself. It's no run of the mill gym or programme. The service here is completely personal where you're made to feel a part of the team and the results can be incredible if you're willing to put the work in.
Chochy KileenNov 2022
Joining BodySeek almost six months ago is one of the best decisions I've made this year. BodySeek provides a highly personalised and professional personal training service.
I had never stepped foot in a gym prior to BodySeek and so was somewhat apprehensive and unsure of what to expect. However, the process to date has been seamless and transformational for my physical and mental health. Joining is easy and the gym is well-equipped, private and low pressure (but high intensity!).
My trainer, Kevin, is a legend. He's fantastic at inducting new people to the gym and made an amateur like me feel completely comfortable learning and growing throughout the initial 12-week programme. I also did one session with Jack when Kevin was away and he was also excellent and insightful - the amount you can learn from these guys is immense! I have ended up staying on as I've enjoyed it so much. I've made great progress and I'm looking forward to continuing!
Nic PopeOct 2022
Both Kevin and Tim (the owner), are invested in your progress and success. I've found them to be available and highly knowledgeable and have learnt a lot about technique, physical fitness and nutrition.
Tim has a real focus on excellence and ensuring that BodySeek delivers a best-in-class training service. If you're looking for a personalised PT & gym I recommend giving them a go!
Nic PopeOct 2022
Best decision to join Bodyseek six months ago!! Very professional group of trainers. I was so apprehensive about getting a PT for years… but Kevin is an absolute legend, he’s helped me get through the initial challenges and to a stage where I actually quite like training and want to do even better (and so I have added an extra session!) Tim the owner is super knowledgeable and will help you stay on track and supported with any overall life and nutrition changes needed so that you can achieve something sustainable 🙂
Alison ClarkeOct 2022
I am so glad that I chose Bodyseek when I was looking for help to strengthen my bad back, lose some weight and sort out my bad eating and drinking habits.
I had never had a personal trainer before, but I believe it's worth the money for the attention that you get.
My trainer Kevin has pushed me way beyond any limit that I thought I could do, while teaching me good technique to avoid injury.
Tim is fantastic with sorting out nutrition and is incredibly knowledgeable with supporting any health issues.
I have enjoyed it so much that I have just completed my 12 week block and have stayed on for another round. That says a lot because I'm not a 'gym person'.
I'm loving how strong I am becoming and my over 50's body is going to look awesome this summer!
Cyndi BriggsOct 2022
1 train 3 days a week with Dasha l love how she challenges me to do better and because of her help l am keeping up my Flexibility and mobility which is so important as you get older without my training l would struggle day to day.