[Ben]

I do agree with Claire that the initial part out of the diet you’re like we see a good few kilos in the first few days, especially if there’s been a meal off and obviously just returning a little bit more back to usual food and vegetables and things like that that you’ve likely not had in the peak

And then off the back of it anywhere between 0.5 to a kilo will be great again I think just making sure that ego visuals is important. I think it’s important to know that you will be feeling very hungry and it’s important that you don’t obviously given too much to those cravings if you are struggling and you do have a Coach make sure you reach out.

Thanks Meg

It’s more of a mental battle seeing the weight up because of the off plans and being away with family rather thinking because I’m gonna be eating more food regardless

Like right now today and tomorrow I’m at Spain with both of them trying to be present , and this is all I’m thinking about
Hence why I avoided brining the scale to the trip

Obviously things will be pulled and pushed if needed when I’m back Sunday morning

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[Ben]

Hello mate, been doing a succeeded reverse and a failed reverse in the past.

The failed one was when I didn’t take body weight back during the reverse, even with reducing the output and increasing the food.

Weight kept dropping or being stable and at the first instance we “thought” it was a good sign, stress free, metabolism bla bla, so we kept increasing food slowly.

But, I have ended my second season with less muscle than my first one as the reverve was done in between during summer.

I would strictly stick to making sure your body weight is increasing, around 0.5kg per week, and if you need to litterally drop all steps and cardio and push food and fats a lot, do it.

The succeeded reverse done at my last season was perfectly done, and we made sure weight was increasing each week

Thanks allison !

I think also how hectic my schedule is for the next few weeks n my reverse is causing me to overthink about scale and the look etc.
as I’m going for a 2.5 day holiday this weekend with family

Then on the 12th I’m flying from Ireland to Australia.
And I did fly to Manchester last week

I think it’ll be all good , I’m just overthinking alot of stuff as the whole “post show” phase people talk about sounds like it NEEDS to be nailed etc etc

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[Ben]

Your a little to light IMO if you were in legit condition on stage. Unless of course lots of AAS have come out instantly and there has been a big water drop related to this.

The main goals post show are

getting you feeling back to normal ASAP

getting gym performance back to good ASAP

keeping body composition in the best spot possible while doing this.

We do not want to risk the first to for the third but the better you can keep body composition in these early stages the better.

Normal Imo for the first 3 weeks can be any were from 5-20lb based on the size of the individual and how there body handles increases in food etc

I’m natural
20yo

I dug hard between the 2 shows and mainly just lost water and stress due to me having 24h of travel 5 days before show 1

I think it’s the mentality of seeing the scale up and fullness up compared seeing the opposite for so many months just makes stuff feel weird you know.

I am away for Barcelona for 2.5 days with my mum and brother to switch off so BW will probably increase again to be honest.

I keep forgetting for show one is only 0.1kg lighter than me today (still 70.4kg so same as yesterday)

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[Ben]

I would get back into a small surplus straight away (Increase food and reduce your output). Don’t hang around in a deficit or you will just prolong stress on your body. You’ll likely see a bigger jump in scale weight initially, maybe a couple of kgs or so, due to refilling glycogen stores and holding more water. After that initial increase, wait until the scale holds before increasing food again, then aim to see a steady 0.2-0.4kg increase a week. From then on take training performance, your look, the scale weight and how you feel into consideration before increasing food again or making any more changes.

Thank you so much ☺️

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[Ben]

PEAK WEEKKKKK 4 DAYS OUT

Had 24h of travel from aus to ireland on monday, responded very well and alot better then i expected.

Sunday : 70.5

monday 70.7

tuesday N/A Travelled monday evening to tuesday

Wednesday 70.7

Had final leg session of prep at a fucking sick gym, great kit. Caught up with my coach too !

Did an in person check – in and had a great chat after the session too

Kept training at 3 rir.

Leg curl 2x

leg ext 2x

leg press 2x

adductor 1x

calves 2x

Food (not too high yet)

220 P

380 C

42 F

Still letting thr body relieve and taper down due to stress of travel and change of body clock as sleep was very weird last night.

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[Ben]

7 DAYS WHAT THE FOOOOOK

70.5kg this morning, we are contuining to drop daily and sharpen daily too.

Had my final proper leg session yesterday (emotional scenes :((()

Taking alot in today as its a rest day and last day before i fly out. I done it. all of them training sessions, all them intent and conistent sessions not missing a beat. I am happy to say i can look back knowing there is nothing more i coulve done (AT THE TIME) as of course we can always be better, but with the tools i had 4 months ago, 2 months ago, 4 weeks ago, i gave it my all.

Baseline food today, 10000 steps , 5L water 9g salt.

Time to start packing my shit too

Lets fucking go

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[Ben]

9 DAYS OUT SINGLE DIGITS SHIIIIIITTTTT

71.1.

4am wake up today, bw just been holding in 70.9-71.1 the last 5 days but the look is sharpening up every day, I def feel a drop tmr however.

Trialling an experiment, today, sat and sun im removin whey completely and seeing if any water retention drops off or digestion gets better, if not is what it is, im not really phased.

Great Pull day today, all numbers held which im buzziinn about, have untill monday till i fly out so im assuming im digging untill monday (hopefully haha)

LFG excitin times, feel fucking great, better energy, very calm.

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[Ben]

70.9

Late update , just finishing up the day now.

Fasted 40min walk.

The look is getting sharper everyday and woah i felt fucking great today. Feel super relaxed, higher energy and overall good mood. exactly how i should feel getting this close. We just need to keep removing this stress.

Had push today, super session as always no missing. Numbers all held bar back off set for incline db press.

Now doing post workout rounds to send to coach after any upper body movement session.

Gameplan still the same tmr. We will probably keep pushing this rate up untill sunday id say.

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[Ben]

71.0

Rest day

Fasted 40 Min walk.

Yesterday was probably my last full on proper leg day, ahhh its all coming in now.

Feel great today, alot less withered and pinchy.

The cardio being removed now has not only made my body more sharp and fresh with the weight holding, but also for a CNS standpoint especially for my legs.

Say we now have 4-5 days of real fat loss left maybe, the adjustments are getting exciting.

POA

1920 Cal

12000 steps

5L water

9g salt.

Gametime,

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[Ben]

71.1

ill take that weight because i woke up at 10 to 4 this morning for early work and usually weight spikes with them early wake days

Had busy morning today

5am and 6am group training

7;15 PT

9:15am group training.

Had meal one there at 8:45 so in to train upper in a few mins. Can deffooo feel todays early wake up haha.

Mind is good, staying calm and feeling calm, Lets fucking go happy monday

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[Ben]

71.0

Big prep low. Mainly due to fatigue drop with no cardio. Coz even when i do my 11-12,000 steps a day, right now inbetween im legit restinggggg.

Rest Day today, had a lovely morning walk around the lake. Had a lil bit of a headache this morning so im monitoring that. Had about 5L yesterday so im not low on fluid. Going to prioritise hydration and electrolyte balance today.

No Cardio today

10,000 steps

1920 RD Food.

2 weeks out holy shit mane

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[Ben]

71.6

Had good fasted bowel movement this morning which was a surprise.

Weird stages of fatigue and grogginess for random stages of the day, one day i feel fantastic in the morning , shit midday, decent afternoon and the other end ,

Feel horrific morning, then feel fantastic post workout and afternoon haha.

Had legs A today, deffo the hardest session of prep so far, the focus, intent and execution was still great and didnt have much drop offs in performance, but outside that between sets I was looking like i was on another planet lmaooo.

No cardio today and tmr coz my body just loses sharpness in the legs and need to pull off the stress. I think by monday and for next week will potentially be my last week of cardio. (I want to keep pushing / dont we all hahaha)

10000 steps

1950 kcal

Legs

Seated Ham 2x

Leg Ext 2x

Hack 1x

leg press 2x

lying ham 1x

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[Ben]

71.7 today, prep low was yesterday at 71.6

Crunching hard for fat loss the last few days, and taking it all in. Staying ectremely present.

I hate counting down the days and weeks tbh because i dont want this process to end haha, fucccken hell it goes by too quick.

Todays POA still the same

45min cardio

10000 steps

Baseline food.

Had a fun push day today, all numbers held from last week except incline DB press where i was 1 rep down but ill take that 100%

As long as these drops arent catastrophic and super all of a sudden, then thats okay for me. Still upholding intent, focus and execution as always.

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[Ben]

Days are only gonna get harder as you get closer to that competition but you can definitely push to it. It’s definitely an incredible feeling when you push to that first prep when you want to do more and more it’s fantastic. Enjoy the ride.

Oh absolutely Meg ! Really trying to take it all in now day to day without any neglect.

Thank you also for popping by :)))

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[Ben]

71.9

Had a fantastic sleep, prob best sleep ive had in weeks lol.

Felt a bit pinchy this morning I WONT LIEE , but fuck it we ball.

Also cut out ALL monsters/ zero sugars since sunday and will continue till showtime. To see if any GI, inflammation goes down.

Todays POA

Cardio is back in 45min

Lower B

10000 Steps.

19 Days.

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