The end of my reverse diet... for now

12/13/2015

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.

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

3 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?

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.

FitGAG link

1/9/2024 16:11:15

Hello Fudge and Fitness community!

I just finished reading the article on the end of the reverse diet journey, and I couldn't help but feel inspired by the incredible dedication and positivity shared throughout the post. 🌟 The way you've chronicled your experience is not only informative but also deeply relatable.

Your commitment to personal growth and well-being shines through every word. It's evident that this journey was more than just a physical transformation; it was a testament to resilience and self-discovery. 💪

I'm curious to know, what were the most surprising insights you gained during this reverse diet period? Any unexpected challenges that turned into valuable lessons? It's always fascinating to learn from others' experiences and draw inspiration for our own journeys.

Moreover, your emphasis on balance and sustainability is truly commendable. It's a refreshing perspective that encourages readers to embrace health as a holistic and lifelong pursuit. How do you plan on carrying these principles forward, and what advice would you give to someone embarking on a similar path?

Lastly, I'm sure many readers, myself included, would love to hear about your future fitness and wellness goals. What exciting adventures or milestones do you have in mind? Your story has undoubtedly sparked motivation, and I can't wait to see where your journey takes you next!

Thank you for sharing such an uplifting and informative piece. Wishing you continued success, joy, and fulfillment in all your endeavors. 🌈✨

The end of my reverse diet... for now

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