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Speaker 1: Hi, welcome back to Bounce Forward with me.

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Speaker 2: Tip Paul, I'd like to acknowledge the traditional custodians of

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Speaker 2: the land in which I'm recording this podcast that were

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Speaker 2: undering people of the cooler nation.

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Speaker 1: I'd pay my respects to elders past and present.

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Speaker 2: Jamie contacted me with a great question, what was it

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Speaker 2: like training to be in a bodybuilding competition? What happened

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Speaker 2: to your body once the competition was over and you

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Speaker 2: weren't training eating in the same way. What an excellent question, Jamie. Well,

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Speaker 2: let's start with the diet flawed me. I had never

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Speaker 2: been on a diet before in my life. I'd always

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Speaker 2: eaten for performance because I'd been in the sport of taekwondo,

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Speaker 2: and it was like you just eat to fuel your body,

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Speaker 2: and food was fuel and and so then I went

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Speaker 2: on this very restrictive diet. I think it was mostly

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Speaker 2: like boiled chicken, no seasoning, no oil, no no nothing,

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Speaker 2: no sauces, nothing, A bit of sweet potato at certain times,

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Speaker 2: like just before, and oats for breakfasts, and some eggs

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Speaker 2: and tunorous snacks, and I think there was like a

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Speaker 2: handful of almonds at one stage. I was allowed to

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Speaker 2: have anyway, fish for dinner, salad.

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Speaker 1: Oh kill me now.

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Speaker 2: And I found myself for the first time in my

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Speaker 2: life craving things like planning what junk I would eat

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Speaker 2: when the whole saga was over, planning that I would

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Speaker 2: just you know, pull over at the servo and get bags.

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Speaker 1: Or lollies and chips.

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Speaker 2: You know, that wasn't me. I always if I wanted

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Speaker 2: a lolly, if I wanted some chips, I'd freaking have them.

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Speaker 2: Like I was always training and healthy and you know,

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Speaker 2: allowed to have them.

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Speaker 1: But as soon as I.

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Speaker 2: Wasn't allowed to have them, I was like dreaming of

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Speaker 2: Magnums and Timtams. It was just and bread, so unhealthy.

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Speaker 2: And I didn't know anything back then about reverse dieting.

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Speaker 2: So I did the diet, lost it a lot of weight,

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Speaker 2: and won the competition and then went back to normal eating.

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Speaker 2: But also was like eating lots of sugar stuff because

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Speaker 2: I'd been deprived of it, lots of toast, lots of bread,

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Speaker 2: lots of croissants, lots of biscuits and things that I

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Speaker 2: wasn't allowed to have, and I blew out. I actually

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Speaker 2: put on like five kilos in a week, and that's

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Speaker 2: not fat, but it's water and carbs. And you know,

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Speaker 2: for me at the time, that didn't understand any of

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Speaker 2: this stuff psychologically damaging because I was only in my

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Speaker 2: twenties and I vowed never to do it again because

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Speaker 2: I did put on so much weight in a week.

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Speaker 2: I had a lack of support, lack of resources. There

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Speaker 2: wasn't social media. You can't learn about this stuff. Like

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Speaker 2: I had this coach, this guy who like had handed

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Speaker 2: me a piece of paper with the diet on it

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Speaker 2: and said train and eat this, and I just literally

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Speaker 2: did it and then won the comp petition and there

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Speaker 2: was just no support. But now it is I know

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Speaker 2: that there's reverse dieting and you need to reverse it.

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Speaker 2: And reverse dieting is a strategy commonly used in bodybuilding,

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Speaker 2: particularly over periods of calorie restriction, such as those in

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Speaker 2: prep for competition, and the process involves gradually increasing your

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Speaker 2: calorie intake following the diet to brust metabolism and restore

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Speaker 2: hormone levels without causing excessive fat gain. So my hormones

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Speaker 2: went crazy, I lost my period. I could tell my

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Speaker 2: hormones were all over the place, and psychologically it was

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Speaker 2: really damaging. So reverse dieting. The primary purpose is to

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Speaker 2: avoid that rapid weight gain after the calorie restriction and

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Speaker 2: to boost the metabolism and conserve energies. So you want

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Speaker 2: to really return to a normal or high calorie intake,

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Speaker 2: but how do you not put on a lot of

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Speaker 2: fat in doing that? You know, so you need to

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Speaker 2: implement this the way you came into the diet, you

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Speaker 2: sort of come out of it, and it can take

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Speaker 2: months of gradually introducing carbohydrates and fats over weeks and

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Speaker 2: weeks and months and months, and it's so gradual that

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Speaker 2: the body adapts to the high calorie levels without storing

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Speaker 2: that excess fat, and then you have that metabolic adaptation.

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Speaker 2: So it's incrementally increasing food intake. You give your metabolism

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Speaker 2: time to catch up and speed up to its normal rate,

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Speaker 2: and this can help maintain the lean physique but also

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Speaker 2: getting you out of that calorie deficit. So the steps

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Speaker 2: are increase calorie intakes slowly, maybe fifty to one hundred

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Speaker 2: calories a week, monitor your progress, and then focus on

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Speaker 2: that macro nutrient balance, ensuring that you're getting adequate protein, carbs, fats,

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Speaker 2: and continue to train and be patient and flexible because

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Speaker 2: I had put on so much weight in that first week.

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Speaker 2: I had the all or nothing mentality at the time.

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Speaker 2: I was like, I put on five kilos in a week.

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Speaker 2: I'm not going to bother training. I felt disgusted with myself.

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Speaker 2: I was just so in a bad headspace like that

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Speaker 2: competition was the worst thing I've ever done in my life.

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Speaker 2: And so I think that you really do need to

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Speaker 2: go into these things with good support, being educated and

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Speaker 2: having a plan. You can't just diet, go on stage

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Speaker 2: and then just eat whatever you like. You need to

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Speaker 2: reverse diet and that was the biggest takeaway, And I

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Speaker 2: just wish I never did it, to be honest, because

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Speaker 2: it was It really stuffed up my relationship with food

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Speaker 2: for months and months to come, and it took me

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Speaker 2: a long time to get back to equilibrium where I

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Speaker 2: felt normal in my body. To be honest, even though

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Speaker 2: I looked great on stage and had won and all

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Speaker 2: those things were fantastic, I just don't think it was

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Speaker 2: worth it because my relationship with food it was more

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Speaker 2: important at the end of the day.

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Speaker 1: Thanks so much for listening to Bounce Forward.

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Speaker 2: I love having your company, so please DM me on

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Speaker 2: Instagram at tip Haul underscore XO and let me know

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Speaker 2: what topics you'd love me to cover.

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Speaker 1: And send me all your questions.

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Speaker 2: Don't forget to rate and review me on the podcast

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Speaker 2: at speak Soon.

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Speaker 1: Happy Days,