HOW TO CONTROL THE POST DIET REBOUND PHASE | JOE BALLINGER

CONTROLLING THE POST SHOW PERIOD 🥴

So seeing as I’m in this period, I thought it would be a good topic to talk about… 🤝

So at the time If filming I was 11 days post show and only 1kg up from stage weight, how did I manage this time effectively? 📝

This isn’t gospel, but here’s what I did to put myself in what I believe to be the best possible place mentally and physically (equally as imorotant)… 👇👇👇

🔥WATER - On show day - immediately after make sure you get your normal water intake in before smashing loads of food - or at least get it in by end of the day - Previous experience has shown me if I don’t drink but I eat a lot I will balloon quick! But I can ‘get away’ with more if drink my water!

💥MENTAL BREAK - Allow yourself a day or two to fully have off plan - eat what you want with no limitations (but make sure you get water in!)

💥STRUCTURE - 2-3 days post show I’d advice getting back to some structure - plan your meals out and stick to them as best you can - if you want To pick a bit then you can but don’t go mental (You don’t have to be perfect, but this requires at least some discipline)

💥CONTROL - Gradually taper down with the bad food. Right after the show there will be more bad food and less food food, after 3/4 days you want to be predominantly clean food with additional treats…

💥OUTPUT - Keep cardio and steps in 100%, this will facilitate some of the food you eat, but it won’t last long, that’s why the above points are important!

Week 1 in the hardest with food cravings but getting back to a routine is paramount to not messing it up long term. Set a goal and use it to keep you focussed, and remember you can undo months of hard work in days if you lose control. So enjoy yourself, but be disciplined and controlled and implement structure as soon as you can. Keep yourself accountable to someone ie your coach, and you should be just fine ☺️

Any questions on the post show phase, hit me up in the comments before 👇👇

If you’re interested in competing and would like more information on my services then please just send me a DM on Insta ( @joeballingerfitness ) saying ‘COACHING’ 👊