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        • Coffee >
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        • 2 Ingredient Pancake
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        • Garlic & Onion
      • Wraps >
        • Chicken, Mayo & Sweetcorn
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        • Ice Cream >
          • Chocolate Banana
          • Strawberry Yoghurt
          • Black Cherry Yoghurt >
            • Sorbets >
              • Strawberry
          • Chocolate Protein
        • Fudge >
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The end of my reverse diet... for now

12/13/2015

2 Comments

 
So, I've been saying I'm going to stop my reverse diet and maintain at my current macro-nutrient intake for weeks. I finally decided that I'm no longer going to increase my calories or macro breakdowns. I've been at the same calories and macros for 3 weeks, including this coming week, with no increase, so technically my reverse diet ended 3 weeks ago- 29 November.

As my header states "the end of my reverse diet... for now" I'll be ending my reverse diet on the caloric intake mentioned below foe now. "For now" could be a month, 6 months or permanently depending on how often I can hit my targets, if I start to lose weight on my current numbers, if I feel I can handle more fat (and scale weight) gain or if I feel hungry (DEFINITELY NOT lol).

This past week (or actually weekend) I hit my targets 100% and my weight didn't go up, it stayed 72.3 kg or 72.4 kg so I'm not gaining weight on these numbers!

Training wise, I did hit a new PR on deadlifts @ 127.5 kg for 3 repetitions and also increased my weight on barbell military press @ 29.5 kg for 10 repetitions.
Picture
My intake for the past three weeks: (progress photo taken at the start of week 3)

Calories- 3955
  • Protein- 135 g
  • Carbs- 550 g
  • Fat- 135 g
2 Comments
Nicole
12/23/2015 11:25:17

Hey, I really want to try reverse dieting - but I really don't want to put on much weight. You've written saying, it is a slow calorific and macro increase over time with little to no weight gain

"Using this strategy, and by assessing progress weekly and tracking increases in body fat in comparison to lean muscle mass, athletes can recover their metabolisms and increase calorie intake with minimal increase in body fat" - reverse dieting

But then I see you've put on nearly 17 kgs while doing this. How does this work?

Reply
Lizani
1/4/2016 19:37:27

Sorry for the late reply. I was on holiday and haven't been too active om my website. This was my mistake, I'm past the reverse diet stage and moved into the "bulking" stage in 2015. At first (during the actual reverse diet) I lost weight and only months after starting, I slowly gained weight. A proper reverse diet can cause cause minimum weight gain, a lot of weight gain, no changes or even weight loss. It all depends on your body and your individual metabolism. I believe that a reverse diet is implemented to get your body to an optimal caloric maintenance level, and only thereafter, you go into more of a bulk than a reverse diet. My reverse diet probably lasted a year and my bulk was about a year afterwards too.

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