My Epic Over-Deiting Fail - I Lost All My Muscle

Dieting is an essential part of bodybuilding, but it can be a double-edged sword. While many struggle with not dieting hard enough, a smaller but significant group falls into the trap of over-dieting. I’ve been there—caught up in the relentless pursuit of a specific body fat percentage, only to watch in horror as I lost a significant amount of hard-earned muscle. In this post, I want to share the story of how I over-dieted, my mistakes, and the valuable lessons I learned along the way.

The Motivation Behind My Over-Dieting

After letting myself go during my 30s, I was determined to stage a comeback. In my 20s, I was a bodybuilder, but life happened, and I drifted away from the lifestyle. The wake-up call came at my 25th class reunion. Someone I hadn't seen in years asked, "Didn't you used to be a bodybuilder?" The question hit me like a ton of bricks. It wasn’t just about the physical changes—it was a harsh reminder of how far I had strayed from my former self.

I was also going through a tough divorce, and I wanted to make a statement. To myself, to my ex, and to everyone who had ever doubted me. I was determined to get into the best shape of my life, aiming for a physique that would leave no room for doubt. Sub-5% body fat became my goal, and I convinced myself that if I just pushed hard enough, I could achieve it. But in my drive to prove everyone wrong, I made a critical error in judgment.

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The Dieting Disaster

My journey back to the stage started with a weight of 260 pounds. Over 16 weeks, I whittled myself down to 185 pounds—a staggering 75-pound loss. With a naturally fast metabolism, I should have been more cautious, but my determination blinded me. My coach, Justin Harris, gave me a plan, but I constantly pushed beyond his recommendations. If he told me to eat 50 grams of carbs, I ate 35. If he suggested 30 minutes of cardio, I did 40. I was convinced that by outworking everyone, I would achieve the impossible.

But the reality was far different. I lost so much muscle during that prep that, even though my DEXA scan showed a body fat percentage of 4.75% one week out from the show, I ended up placing fifth out of six at the J Cutler Classic. It was a harsh reminder that chasing numbers on paper doesn’t always translate to success on stage.

The Importance of an Objective Eye

It's easy to lose perspective when you're in the thick of a diet or contest prep. The mirror can deceive you, and self-doubt can creep in. That’s why having an objective eye—someone who isn’t emotionally invested in your progress—is crucial. This year, I learned to trust my coach completely. Even when I was filled with doubt and considered pulling out of my show, I followed the plan. The result? I won my Pro card and the overall title, proving that sometimes, less is more.

The Dangers of Overworking

I've always prided myself on my work ethic. As a self-proclaimed workaholic, I believed my ability to outwork everyone was my secret weapon. But during my disastrous contest prep, this mindset became my downfall. I was in the gym six days a week for two to two and a half hours each day, pushing myself to the limit. I didn’t realize then that this relentless drive was doing more harm than good.

Overworking doesn’t just apply to the gym. In my case, it extended to my diet as well. I was so focused on proving myself that I ignored the signals my body was sending me. The result was a depletion so severe that I set myself up for a massive rebound after the show—one of the few silver linings in this experience. But trust me, the cost wasn’t worth it.

The Aftermath and Lessons Learned

After my disastrous prep, I was physically and mentally exhausted. The extreme measures I took to get shredded backfired, leaving me with less muscle and more frustration. However, the experience taught me some invaluable lessons:

• Trust Your Coach: If you’ve hired a good coach, trust their judgment. They have the experience and objectivity that you lack when you’re deep into prep.

• Don’t Chase Numbers: Body fat percentage and weight loss are just numbers. What truly matters is how you look and feel on stage.

• Moderation is Key: Overworking, whether in the gym or in your diet, can lead to disastrous results. Learn to balance intensity with recovery.

In conclusion, over-dieting is a mistake that can cost you dearly in terms of muscle loss and overall performance. By trusting your coach, seeking an objective perspective, and avoiding the pitfalls of overworking, you can achieve your goals without sacrificing your gains. Learn from my experience—don’t let your drive to prove yourself lead to your downfall.

Thank you for reading. If you’re looking for more in-depth guidance and exclusive content, visit the Team Anabolic Bodybuilding website. We offer live Q&A sessions, lessons on various topics, and group coaching calls to help you avoid the mistakes I made and achieve your best results.Title