Some Quick Reverse Dieting Notes; 1. Theres two stages of reverse dieting so its important to distinguish whether you are reverse dieting out of a deficit or reverse dieting from your new maintenance. Two complete stages which require different approaches. 2. If youve reached your goal after a weight loss phase, your new goal is to increase your calories back to your new TDEE as quickly as possible BUT do this at a pace you are comfortable with. Some competitors can reach anywhere between 500-1000cal deficit so adding that much food immediately can be psychologically difficult. Take no more than a few weeks, not months. The ultimate goal here is recovery from a physiologically point of view (hormones/metabolism). 3. Once youve reach your maintenance, I would recommend keeping your calories here for a few more weeks. Your metabolic rate doesnt just magically bounce back to baseline levels so give your body time to recover. Your metabolic rate drops slowly during a deficit so its no different going the other way. Moving straight into a surplus to make gains will result in faster fat gains. 4. After spending time at maintenance, you can then consider moving up calories slower to improve your metabolic capacity with minimal fat gain. How high we can push this limit is different for everyone. Ive read you can go as high as 15-20% of your baseline TDEE so this is the stage where you slowly keep pushing your calories up whilst maintaining your body composition. Unfortunately at some point you will max out and move into a surplus.
Posted on: Thu, 02 Oct 2014 23:27:30 +0000
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