The post contest window is one of the most problematic and emotionally difficult times for any competitive bodybuilder. 

The 3DMJ coaches have established a system to help athletes get to the other side of that phase in a healthy and productive manner as quickly as possible. 

This Recovery Diet course was made by our Chief Science Officer, Eric Helms, and he’ll be showing you exactly how we execute this framework to get athletes back into their gaining phases with minimal damage or delays. 


    1. What is the Recovery Diet and What is the Reverse Diet?

    2. Differences Between the Two

    3. Metabolic Adaptation and Physiological Effects from Contest Prep

    4. Low Energy Availability and RED-S

    5. Getting Lean and Body Fat “Set Point”

    6. Why we Prefer the Recovery Diet

    1. The Goal of, and when to Implement the Recovery Diet

    2. Initial Recovery Diet Steps After Your Last Show

    3. Implementing the Recovery Diet

    4. When you Have Multiple Shows

    5. Maintaining the Right Perspective

    1. Initial Flexibility to Alleviate Fears of Fat Gain and Loss of Control

    2. Working Towards a Healthy Offseason

    3. Recovery Diet Putting it all Together

    1. The Recovery Diet by Team 3DMJ

    1. The Recovery Diet Companion Calculator


About this course

  • 17 lessons
  • 0.5 hours of video content

Months of hard dieting culminate in a stage experience that often only lasts minutes. Then, the void is filled with binge eating, weight regain, and guilt.

An offseason that was supposed to be fun, full of personal records, new gains and anticipation for the next season is plagued by yo-yo dieting and stress. Previous attempts to solve this problem were unrealistic, not respecting the psychology or the physiology at the core of these issues. Unsurprisingly, these overly strict approaches were said to be harder to complete than the diets that preceded them.

Enter The Recovery Diet: an approach that acknowledges the realities of contest preparation dieting, both psychological and physiological, that you can actually adhere to after a grueling season. Progress can only come once you are recovered, it’s time to try an approach that acknowledges that reality.


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