Rhoades to Fitness
It's YOU vs. YOU

Transitioning to “off season”

First, I know I’m not competing anymore, but I’m constantly surrounded by competition conversation because 90% of my friends are competitors and I still research health, nutrition, supplements and exercise every single day. With that said, lets get into the purpose of this blog entry…. SO, I know, I know. “There is no off season”. But you know what I mean, you aren’t competing in the next few months and you want to put on muscle and recoup. So you are transitioning into different goals. I’ve had more than a few girls text or email me as their off season is drawing near, in fear of higher calories and rest. I understand the fear because I’ve been there a few times. You are scared the combination of the two will make you look like whale just as you are approaching summer and bikini season. If you did things right to get ON stage and you do things right AFTER stage, this will not happen. Let me tell you about my experiences. They were all about the same. I went into show at lets say 150 before I water depleted down to 145. After stage, I went out for a celebratory meal of whatever i wanted. Usually, pizza and cheesecake. The next day (though advised to go right back on plan :0/ ), we always went to cracker barrel. I usually consumed 2 eggs, 2 peices of bacon, 2 biscuits and 2 pancakes. That’s exactly what I wanted and exactly what I thought I could eat without feeling overly stuffed (yes, this girl can eat). After the late breakfast, I only ate one other meal. Most of the time sushi, but a few times a gourmet sandwich with chips and followed by too many cadbury mini eggs. NOW, after my day of indulgence, and where I differ from some is, I really did go right back into my diet that I was on a week before my show. I didn’t keep indulging. When the next sunday rolled around, I stepped on the scale and weighed 150 once again. OH, and I did not step foot on the scale that Monday after my free day of food. WHO DOES THAT?????? I have a few weird friends that do. Dude, you’re just gonna get mad that the scale is up 5-10 lbs. You can NOT gain 5-10 lbs of fat in one flippin’ day. Don’t weigh after doing something like that. That’s just ridiculous. End of story. Now, at this point when I know I’m on track again. I added 200 extra calories into my diet and a weekly cheat meal. I also scaled back on cardio. I gradually added calories back as I felt I could till I reached 2000-2200 and I also slowly took away cardio till I practically was doing nothing but having 4-5 intense, super heavy, lift days, and one functional training day. I took an entire year off from winter of 2009 till winter 2010. When I started prepping for my last show (derby 2011) I started dieting at 170 lbs, but 10 of that was good solid muscle that I had put on during my off season. When I walked on stage in 2011, my body looked totally different than it had in 2009. This was due to eating lots of good food, lifting like a beast, not doing crazy cardio, incorporating functional training (kettlebell training) at least once a week, and RESTING! Your body needs food and it needs rest. You will never change unless you’re willing to gain a little weight back, train with intensity and heart, and actually sleep and live your life. Go see a movie with your friends or family instead of filling your day with 2 a days and having no energy from low calories and over training. Neither of those things are healthy for your body, mind or heart. Use your off season to grow, rest, spend even more time doing those other things you love that don’t involve training. For most of y’all, this is just a hobby, a sport used to strengthen your mind and body and for me a very spiritual journey. It should never consume you. If you have a good trainer that really cares about you, they will make this experience fun, while watching out for your health, and making this experience about finding that balance between competing and learning to eat properly and exercise for a better, healthier life for you and your family. If your trainer doesn’t care about these things, if they have you on 900 calories 7 weeks out from a show (yes I heard of a girl doing this right now), my advice is to fire them and find someone that will help you and not harm you. I have no idea how someone can transition out of 900 calories and 2 hours of cardio a day without damage to their body and HATING the sport. This person doesn’t care about you. Getting on stage in a healthy manner is doable, and having a healthy non-deprived off-season/life is doable as well. Listen to the people who tell you, you look great 2 months after your show and 10 lbs heavier. They aren’t fluffing your cookies. They are telling you the absolute truth. No one ever has to give you a compliment, so smile and say thank you and take to heart what you heard. You are a walking billboard for health and strength. Where it proudly. 


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