Bodybuilding pushes the limits of human capabilities through extreme physical changes, demanding enormous mental resilience. While preparing for a bodybuilding show is arguably the most challenging, post-competition has its own complexities.
On Oct. 13, 2024, IFBB Wellness Pro bodybuilder Julia Rene opened up about those challenges. Rene was coming off a seventh-place finish at the 2024 Legion Sports Fest on Sep. 28, into her off-season, accompanied by rapid weight gain, ravenous cravings, and body image struggles.
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Off-Season Mode
After her recent competition, Rene indulged in her favorite junk foods, jumping from her stage weight of 132 pounds to 140 pounds in that first week post-show. Though it seems drastic, weight rebound is common, and eating “cheat foods” moves the dial on the scale via water weight.
Food has weight. The scale doesn’t mean everything.
Despite understanding that weight rebound was inbound, Rene still encountered hurdles; she lost sight of her abs and “freaked out a bit.”
I hated the way I felt. Your body gets so sensitive to anything different. I was uncomfortable, bloated, and sluggish.
Rene felt increasingly hungrier, leading to snacking impulsively.
Off-season can be harder than on-season because you have more freedom to eat.
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Diet and Cardio Changes
Rene’s coach, John Caselena, introduced her to reverse dieting, gradually increasing her calorie intake in phases to ensure a healthy weight recovery and prevent rapid weight gain and side effects. It also stabilizes body weight and prevents muscle loss during cutting phases.
Getting your body back to a healthy place after bodybuilding prep takes longer than people realize.
The Wellness athlete followed an initial two-week “deload” period, training light with high reps to help her body recover from months of intense training. She reduced her cardio from an hour and 45 minutes six days per week to 35-minute sessions five days per week. Her focus is progressive overload for size and strength.
“You continue to do a cut because you fear what’s going to happen if you don’t…there’s something you need to address with food.
Despite having her own doubts and challenges, Rene trusts her process.
Every day is a challenge. I immediately check myself; instead of spiraling, I readjust. The only way that happens is if I let it.
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Featured image: @_juliarene on Instagram
