👆🏻Increasing your daily nutrition intake is a MUST in order to improve your physique and strength.
#ReverseDieting is a method used to slowly get dieting calories back up to maintenance while repairing your metabolism and keep make you on the leaner side. The first 4-5 weeks are the most vital to reverse dieting because you want to make slow increases, if you add in too much too fast you will gain too much weight back, due to your metabolism being so sensitive after living months in deep calorie deficit.
📌But how the heck do you actually do it?
1️⃣take your current (end of diet phase macros) as your starting point. You will be adding CARBS and FAT. (Protein intake should stay the same) You want to add calories at a rate in which your bodyweight remains constant. If you loose a little weight that’s fine. You just don’t want to GAIN significant weight. 🔑The key is to monitor your weight throughout the reverse diet.
2️⃣The most commonly used methods is starting with an additional 5g of CARBS and 2g of FAT each day for a week. (We want to keep your fat always between 20-30% of your total calories so we’ll be adding mostly carbs and a few grams of fat here and there.) after the 1st week, if you are not gaining weight you can proceed to adding 10g of CARBS and 2g of FAT to the total of your daily intake.
3️⃣Once you reach a point where your weight starts to increase, you will hold off on adding in macros for a week or maybe for 2, until your body reaches homeostasis again.
4️⃣The following week, begin to increase your intake again and slowly, keep adding in calories every week until you hit a maximum caloric intake.
📌How do you know you reached the max?
you start to gain significant weight. Obviously you can continue to add in calories for however long you’d like, it just depends on how personally you are comfortable with gaining weight.
My personal goal is to get my #metabolism as high as possible 🚀and set myself up to be able to maintain a fit/lean/muscular (not stage ready!!) physique year round.
📌📩What's your goal? if it seems complicated feel free to DM me, I'll help you find your starting point. #WWinTraining