Reverse Dieting Biggest Mistakes

[@daysoftheboo]

I've been starving my body throughout all my adult life starting at age 19 when I was eating 500 calories a day! Overtime I did increase as I got older but I never eight past 2000 calories even though I was very active all my adult life, I'm now in my late 30s and I've started doing reverse dieting hoping to heal my body I developed osteoporosis from years of under eating, I also didn't have a menstrual cycle throughout my 20s , my period did come back around age 32 but I was still not eating enough for my active lifestyle, I started reverse dieting when I got my diagnosis of osteoporosis which was only a few weeks ago at that time I weighed 105 lb I'm 5 ft 7 in since increasing my calorie intake I have gained weight I hate it but I want to be healthy and heal my bones I know that I have to heal my whole entire body to it's been starving for years I hope everything goes well for me and everyone else who's on a similar or different path to get their health back as well ♥️🙏🏻♥️

[@janosaldroun6560]

What you said at the 7 min mark rings so true to me - take your time. If you spend months and months cutting then spend months reverse dieting. I just cut for six months and then reverse dieted for two months and gained next to nothing. I increased calories by 100 per week for eight weeks. Everyone is different, but patience is so key - and track what you do so you can see how your body reacts. I did a cut last year and gained more than I wanted on a one month reverse diet so this year I went slower. I only knew to go longer this year because I had last years info to build on.

[@Casey97531]

Did you binge at all or were you really controlled?

[@notdeadyet01]

I love this! I was running my face off after losing 150 pounds and was eating so little it was stupid. When I say running my face off, I mean 40 mi a week. I was skinny fat, had tons of extra skin. I knew I couldn't live like this and found a coach that did a reverse diet and I gained muscle. I didn't know what it was at the time but it has CHANGED my life. My metabolism is so much better and 4 years later, I still continue to get more and more to eat with little to no cardio compared to all the running I was doing and bonus--keeping my weight OFF.

[@angrygrouse4989]

If you don't mind me asking, how much did you eat? Excellent job by the way.

[@Sardy540]

Big wake up call!! And a lot finally makes sense. I've been working on a growth mindset to get past the short-termism leading to constant yoyo'ing. Thanks very much fam!

[@oliviafagin293]

Great video! Your tips are great! If I may make a suggestion, having a screen pop up with the tips written would break up the video and make it easier to remember the amazing advice you're giving. Keep the content coming!

[@GZBTV]

I dieted for 2 months on 1800 calories, with breaks up to 4000 cals. Went from 75kg to 70kg, a happy weight and now and I can have 2800 no prob. Not gaining any weight, still 70kg. My metabolism didn't slow down

[@camilayaquian7399]

howw? :(

[@GZBTV]

@@camilayaquian7399 not sure if you're asking how I dieted or how my metabolism didn't slow down.. Use the app "myfitnesspal" to track calories. Weigh all food with a food scale. The diet is "Greg Doucette - anabolic kitchen" - best diet on KZbin! My metabolism didn't slow down because I took diet breaks, scheduled carb refeeds and days of calorie surplus, kept the diet balanced by counting macros on myfitnesspal, didn't cut carbs or cut fat too low.

[@reichert51]

This was one of my favorite videos of yours yet! I'm in the middle of a reverse diet right now and it was so good to hear you answer pretty much every question I had about the subject. Thanks!

[@biolayne1]

+Zach Reichert you’re welcome

[@rav9681]

D

[@Atheria444]

This is depressing. I've been on low calorie diets for 40 years. :-( I can attest to YEARS ago being on only 900 calories while doing 1.5 hours of VIGOROUS Lifecycling a day...and my weight didn't budge.

[@whiteapollo11]

And that is the reason... not low calorie diet, but TOO low calorie diet. You've basically killed your metabolism, which will easily lead to fat gains if you went to "normal range". That's why you have refeed days or even refeed weeks during the diet.

[@umaimasiddiqui7376]

@Clarissa Ramirez do this approach actually works? I had been on low calorie/ restricted diet for 13 years or so and with doing lots of Hiit cardio I thought I had high rate of metabolism as I eat pizzas and don't weight gain never realising I was under eating and over exercising and now idk what to do after my recovery phase from eating disorder I gained total 11 kilos and now I feel my metabolism is slow no matter if I do lifting 4x week my weight in the mirror, the size of my old clothes are tight on me, my fat don't even budge.. Idk what to do now. This whole Hiit cardio since more than 5 years messed up my sleep routine and I can't be able to sleep at night at all until I am over tired or didn't sleep for straight 2 days. And left me with no energy to do anything in life anything productive. I'm so sad and in the middle of nowhere 😔

[@umaimasiddiqui7376]

@Clarissa Ramirez thank you for this.. I tracked my calories yesterday and I was surprised I'm just eating 1100 cal/day I'm gonna try to eat more.. Slow and steady I know it will take time and might be im still not eating enough so I can't lose fatis the reason And thank you for your kind words ♥️

[@BrodeyDoverosx]

@@umaimasiddiqui7376hire him as a coach.

[@ababy6074]

I'm on a reverse diet after 28 years of anorexia but it is taking so long and my metabolism isn't moving and I'm gaining every day even though I'm only on 1090 calories. I weight train 5x a week very heavy and while I am gaining strength and muscle, I can also see fat and it doesn't matter that I've gained over 12kg from my lowest weight of 27kg. My metabolism won't budge, or I wouldn't be gaining on so few calories. Can this work even for me?

[@theylinn1985]

Thank you for this explanation. My coach currently has me reverse dieting and I was freaking out that I weigh more than what I did when I started with her. Totally makes sense that i weigh more, however my clothes fit better than when I was less.

[@Kirakiwi21]

How are you doing now?

[@ace42.0]

i was 30 pounds overweight, ive been overweight my whole life. i started dieting a few mnths ago. and i lost 20+ pounds. im now where i desired to be at. im here now trying the reverse diet. hopefully it works

[@Kane6676]

I did reverse diet once. I gaine back 18 freaking pounds of fat. Had to go back to keto and fasting to get it off. It’s a scam

[@MerveSeven777]

@@Kane6676 you just didn't do it right then

[@zeynepnur9927]

I am so tired of dieting 😪

[@ariaadamy]

Great video Layne! My first ever reverse diet when I began working with you was the hardest but the most rewarding. I'll never forget the metabolic investment analogy. Thank you forever :)

[@dylanflynn5846]

I reverse dieted to 500 grams of carbs, 120 fat, and 200 protein within a week post show...I hate my grocery bill.

[@1hiress]

I just started reverse for the first time. Thanks for the information, it'll help me tremendously as I doubt everything.

[@biolayne1]

you're welcome!

[@3rd_iimpact]

How’d it go?

[@ColinDeWaay]

Layne was the study you mention about chronic overfeeding vs. calorie cycling "Effect of Chronic and Intermittent Calorie Restriction on Serum Adiponectin and Leptin and Mammary Tumorigenesis"? Great info btw

[@wilcekristy]

I also like the excitement of increasing calories every week when reversing (except this week). Rats

[@alexanabolic5099]

it must be genetic, because I never had to reverse diet, even when cutting to very low calorie. I just go back to my new maintenance and it's fine.

[@JOReview]

good stuff gang. seen this issue as well many times. hope people listen and apply this.

[@abbygreenstein4775]

I'm one of the people you talked about who has a very extensive diet history... I'm 5'5 and currently 150lbs. I started my reverse diet at 135, which is a healthy weight for my body but I was eating 1500 calories and doing 500 calories of cardio per day. I'm now up to 1820 cals and the same amount of cardio, but I've gained 20lbs. Im thinking it's time to taper the cardio down. But the weight gain is really excessive and kind of scary.. Any thoughts?

[@neox1197]

Abby Greenstein obviously 1800 cals is a surplus for you.

[@abbygreenstein4775]

Vanessa's Hunk but I'm also doing 500 calories of cardio per day. So you're saying that 1300 is too much? It's not "obvious" when talking about people with screwed up metabolism

[@donkeybloodmoon4774]

@@abbygreenstein4775 hi you keep gain weight after a year? You should stop doing cardio and start lifting weight when you eat to less and do a lot of cardio your body will be on starving mode and your body will store fat. And if you start lifting weights and eat right your body will use the food for building muscle. Trust me

[@Diana-zl3ue]

How would you implement mini cuts within a reverse diet? Does that make it harder to work way up? How much would you reduce? Is it suggested for someone who is in their first reverse?

My pre-diet maintenance calories were 2,400. I have been on a diet for the past 5 months and I am finishing my cut at 1,750 calories. How should I start my reverse diet? How many calories should I been adding? I want to minimise fat gain.

[@LindseyRago]

I love this! But small note, do you have a Rode mic? It's a big echoed and hard to hear you guys clearly

[@hellrazor117]

ur hot

[@biolayne1]

just got a good mic to hopefully fix this

[@jamesschealler9136]

Love the more frequent content. How many pounds per week do you recommend for bulking as a person who is not competing in anything and just wants to get stronger and still look decent?

[@JNM9397]

I have been eating 2000- 2400 calories but don’t track really. I think I weight 157-160 and finally got my period back but I was around 140 before I losted it. I lost my period 1 year ago at my lowest of 135 from hours of cardio and working 6 days a week and not eating enough not knowing. I just feel like I’m going to keep gaining weight feel puffy arm thigh and face. But I now only train 4 day and weight but I eat a lot more now Any suggestion I just don’t want to go back to 210lb before I started that was my highest I ever did

[@traceyoneill8627]

Does this work for those of us that are already very overweight and trying to lose it plus not being able to exercise properly due to joint & back problems ?

[@Iron-Power]

i got incredibly strong and got lean... reached 4 plate deadlift 3 plate squat 275x3 bench and 160 lbs ohp... got leaner...weight increased 5lbs only...

[@jayyf3609]

Rishiraj RoyChowdhury can you help me out?

[@Iron-Power]

@@jayyf3609 you should get a coach mate... i am just someone who reached noob strength standard

[@jasonhorstman8386]

Hi guys, I have been on a reverse diet for the past 2 months following a 40 pound weight loss since May of this year. My issue is I have only lost or maintained weight while increasing calories from 1900 to 3100 over these two months. I am really hoping to build muscle? So ... Should I just stay the course? Gaining muscle is getting pretty expensive lol.

[@thediamondmaker401]

Stay the course and start eating denser foods, ditch the low calorie tricks.

[@jasonhorstman8386]

Okay! Thanks ... macros bumped!

[@danaa9101]

If a person dieted for 2.5 years of 1000 calories is that a chronic diet and how long would it take to reverse diet ( i know it depends but on a hunch how long would it take ) ?

[@biolayne1]

around at least the same period of time

[@michellehatkow7347]

Well, I'm 52 and have been chronically dieting since I was 9. I probably don't have enough years left to reverse out if this! 😂😱😭. Note to others: don't be me.

[@Rogue-Sentinel]

Great Video Dude!

[@rapunzelsubs3145]

i was restricting for just 6 months and there was this month where i ate so much probably three times how much i ate like 3000 calories but walked everywhere. i barely gained any like 🤯

[@nassimnis401]

Hy dear can you tell me how you did it

[@Daan6661]

Macro millionare.. I'd buy that shirt

[@michaelcantelmi2558]

Hi Layne, Big fan from Australia! Love these videos. My question/comment is; I just my first bodybuilding show 3-4 weeks ago. I'd say i was around 1,900 - 2,000 calories during my last week of prep. I have added back in 200 Calories (all carbs and fats) each week since. I have not gained any weight from my stage weight. Is this normal? And should I speed up the process of adding calories and then slow down once i reach maintenance? My mainteance is around 2,800 - 2,900 calories. Any advice would be appreciatedMichael

[@fitbyfrancesca]

Layne, what is your opinion on refeed days during a reverse diet process? Still beneficial to spike the metabolism in this manner?

[@biolayne1]

i don't think you need to refeed because you should be in a slight surplus during a reverse

[@KeithDuco]

What is a good indication that you need to reverse. Is there a certain cal/lb that you need to eat to maintain that would dictate a reverse. I mean everyone would like higher maintenance macros, but what is realistic? 14-16 cal/lb for maintenance?

[@xperimental9860]

Thanks for the informative videos

[@alexissabbagh5974]

Is this ideal for someone who is already overweight and isnt exercising regularly?

[@dez6278]

Which coach did you say it was?

[@anoushfaghani3015]

Can I just reverse diet up to my 'new' maintenance? So say I was in a deficit of 1600, from 2000, and my new maintenance is 1800--can't I theoretically slowly raise my cals by 50 a week and end with 1800? Is that oversimplifying it?

[@Magic_beans_]

Simple is good, but I think you’re describing a different process. Staying in a deficit after you’ve hit your goal, even a gradually decreasing deficit, does more harm than good in most cases. You can’t heal from dieting while you’re still dieting. So the first step would be to go straight up to your current maintenance. As Layne says around 16:00, that’s going to be less than what an online calculator would tell you, since dieting tends to suppress your basal metabolic rate and non-exercise activity. Instead you’d calculate your current maintenance level based on how quickly you were losing weight at the end of the diet*, and go straight to that. Then you’d do the 50 Calorie increases or however you’d like to do until you get up to what those online calculators say (or at least until you get to a level that you consider sustainable.) For example if you’d been dieting on 1,600 Calories and you lost half a kilo in the last two weeks, that’s 250g per week on average. That implies that you were in about a 212 Calorie deficit [250 grams x 0.85 = 212 Calories]. So you can add that back in right away to get out of a deficit and you should regain little to no fat (in other words, go from 1,600 to 1,800ish). Once you’re out of a deficit you’ll probably start feeling better and more energetic, including more spontaneous movement, so you’ll be able to take those additional 50 Calorie adjustments with little to no weight gain. * Quick approximation: look at your average weight loss for the last 2-3 weeks and multiply that by 0.85 Calories per gram**. Add that to the Calories you were eating at the end of your diet and you should land right about at your current (diet-suppressed) maintenance. ** As our hosts say in other videos, losing 1 gram of fat requires a deficit of about 6 Calories. 1g x 6 Calories / 7 days in a week ≈ 0.85 Calories per day.

[@ericgonser1544]

Why .85 just to be safe? That math equals 2,700 calories per pound lost per week (454 grams) I thought there was approximately 3,500 calories per pound of fat. Just curious. I love the advice by the wat.

[@Diana-zl3ue]

When reverse dieting is it crucial to cut back on cardio as well?

[@britneynguyen1665]

i don't think it's crucial, but it's recommended as cardio can slow down your metabolism

[@sabsanchezzz]

@@britneynguyen1665 how does cardio slow it down, you're exercising which speeds up your metabolism and keeps it going even after exercising so I think you're wrong

[@britneynguyen1665]

@@sabsanchezzz no, it only happens when you restrict yourself too much. since our bodies don't like to lose weight or starve, your metabolism will adapt to burning to a smaller amount of calories if you starve yourself and engage in too much cardio. it's like a survival skill type of thing. you can still do cardio, but strength training is recommended and about 15-30 min of cardio per week

[@sabsanchezzz]

@@britneynguyen1665 oh okay, but reverse dieting is increasing calories so as our body intakes more energy, won't that mean cardio will be more effective once we reach our desired calorie intake?

[@britneynguyen1665]

@@sabsanchezzz I guess, you just gotta know your limits. From what I know, a lot of people would lift during their reverse diet to maintain and build muscles to build a faster metabolism since you need to eat in a surplus for building

[@someidiot4754]

Hello! I’m 14 and I was around 176 around November and now I’m around 141. I’ve lost 30 pounds by dropping calories, the lowest being 800. I’m at 1100 now, but when I was at 1000 in order to get to 1100 I upped calories by 50 per week for two weeks, and I gained 3 pounds. I’m scared. What do I do? I don’t want to be overweight and miserable again. Please reply.

[@someidiot4754]

Also note that I was dieting and lowering my calories for about 6-8 months

[@nassimnis401]

@@someidiot4754 how you are doing did you gain any weight??

[@someidiot4754]

@@nassimnis401 Im taking it slow now, I’ve decided to up about 50 calories per month, 20 calories the first week followed by resting at that for a week, then adding 30 more with another week long rest, and no, I don’t think I have gained any weight! I’m currently resting my calories for a while, but then I’ll start adding again!

[@lillyp4990]

hey how r u doing :))

[@TPS2525]

Baseline is - go to new maintenance diet.

[@tonyhdtv9922]

Im doing a reverse diet and only gained about 1 or 2 pounds

[@RockHardFitness]

TonyHdtv How long have you been reversing for?

[@tonyhdtv9922]

4 weeks

[@picknick3]

how did you increase your calories and how often

[@BleachedAnubis]

Lean bulk is what it's called now

[@ka42056]

Hey so I was just 172 pounds and was training heavy and just eating whatever. Started doing a deficit and doing cardio and doing weights to keep the muscles I already had and Avery 3 weeks increasing cardio, so right now I’m doing one hour cardio and still in a deficit, it’s been almost 5 months and I have lost about 30 pounds and I want to do a reverse diet, I did a small break for week 13 (In wish actually lost weight). So my question is Do you think my diet is been too long?

[@bigengine74]

Do you HAVE TO go to maintenance after a reverse diet, before going for a cut? I have no bad diet history and had a good reverse with very little weight gain

[@breakdown7553]

are 90 grams creatine enough after training?

[@biolayne1]

+Between Lines what? Lol

[@jayb7055]

Is that creatine or cocaine ?

[@breakdown7553]

I was just trolling mate :P I love you layne! :) keep up the vids.

[@bfhkoeienfocker]

No it's not

[@marcoenot6677]

ok good i have a question: should i cut or reverse diet after 3 months dieting 1900 kcal day? i'm a male tall 5,67 weight 189,60 lbs at 17 percent body fat..i'd love to get down 13-15 body fat..sometimes i'm feeling very resticted,tired,craving things,sleeping not always well...diet worked out so far and still working.. i started out with 21 BF now i am 17 BF it was a very slow process cause the weight still pretty much the same all diet period but the fat goes down and body composition is changing... what do you think?

[@malachikobayashi6614]

Hey Layne, What about when you're coming out of carb cycling? Would you keep the daily calorie intake and find a median carb intake that would be the same throughout the week and then slowly reverse with those numbers and no longer carb cycle?

[@kasialebek6256]

The video is pretty old but I have question about mini cuts: after 4 week cut how I should increase calories to restart reverse diet? Also 100 cal a week or jump right in?

[@mariamskhirtladze3123]

You should slowly add 50-100calories

[@alexworm1707]

After contest all i want is a week of cleansing my mind and body binging

[@Svtcobra7903]

So when is the right time to start reverse dieting? I went from 200 to 180 this year but still have love handles and I have 14%bf will reverse diet help me get rid of love handles?

[@biolayne1]

+EFV 79 in the short term no. In the long term yes

[@Svtcobra7903]

Biolayne, at what percentage bodyfat should I get down to before I start a reverse dieting? I use avatarnutrition

[@abeeralmutlaq6178]

Do you coach vegans on reverse dieting ?

[@gng013]

So holly just reversed and is now in comp prep... does that undro what she just did reverse wise. Or becausw hers was long enough!

[@uvenga]

Whats about the recovery diet method by Eric Helms ?

[@biolayne1]

+Alvaro Eade I actually addressed this near the end of the video

[@RockHardFitness]

Die hard fans would have watched to the end haha. He did cover it in about the last minute of the video but to sum up: When going to your maintenance this is fine BUT it needs to be your post cutting maintenance and not your maintenance while you were bulking. Remembering that maintenance calories will NOT allow you to gain weight.

[@biolayne1]

they recommend going to maintenance. fine. but if it was TRULY your maintenance then you wouldn't gain weight

[@courtneymcfarland8333]

Anthony Marcoccia stage weight is STAGE WEIGHT. It's not normal walking around living your life weight. You do have to regain some weight and body fat for health after a competition.

[@azendakuben]

I have heard Helms say on multiple occasions to go to your new maintenance not what you ate before you started the diet. In "your" reverse diet say you increase by 100kcal per week, wouldn´t you be in a deficit for a few weeks? A 100-200kcal deficit would mean to basically loose almost no weight from week to week since you won´t see 100-200g of weight loss on your scale. And would you not gain a few kilos of waterweight by increasing your carbs and salt intake (maintenance is less "clean") without going over your maintenance?

[@joeandjenontour6897]

Amazing video, how long would you do the mini cuts for if you were going to do a long reverse diet?

[@TheresaTrychanel5]

Biolayne 💪🏾🙌🏾

[@isaquefrancischini1401]

who is this wonderfull and smart woman in the side of Lane? well said,nice video.

[@Mia-fl9on]

Is Holly Aussie? Her accent sounds like it is

[@biolayne1]

yep

[@maxpower8854]

No video about Raw Nationals?

[@biolayne1]

+Максим Максим uh did you happen to look at the video before this dude?

[@maxpower8854]

No)))

[@deadpres9534]

YOLO

[@emma_xx_xx5908]

I reversed added 200 cals gained 10 pounds now I'm eating very little to cut on week 7 not losing at all, I want to go back and maintain for longer but do I need to reverse again or can I jump back after 7 weeks reducing 600 cals. I'm scared gaining weight again I haven't even lost anything yet

[@RockHardFitness]

Presence Tse How long did it take you to gain 10 pounds? Also are you sure you were eating exactly 200 calories from your end deficit numbers? Don t worry about maintaining but instead worry about slowly adding calories back in. Remember that you want to add in calories week to week but if you have gained weight then DON'T. Once weight has stalled after your previous increase then only should you increase the calories. Also 200 per week is way to many calories. I am in the process of reversing (week 3 actually) and I've only added about 50 carbs (200 calories) total but my weight has only gone up by about 0.3 pounds.

[@emma_xx_xx5908]

I ment I increased 50 cals per week and paused if I gained. Over 3 months I added 200 calories total into my diet but I gained 10 pounds. I was gaining a pound a week nearly by adding the 50 cals so I paused a long time like adding 50 cals every 2-3 weeks and I still ended up 10 pounds heavier, now trying to lose that weight decreased 500 cals and nothing's happening, I am way heavier and eating way less now :(

[@RockHardFitness]

Presence Tse In essence you should have waited longer and decreased the amount of calories added per week. Also how was your cardio level? Did you stop doing cardio? Also if you subtracted 500 from the amount then that would put you into a 300 deficit which isn't that much at all. I don't know enough about your diet history, how your body reacts to the calories, your current level of leaness etc but if you want to talk more about it leave a comment on my latest video and we can exchange info and I'll try and help you the best I can. Just don't want to overcrowd Laynes comments haha

[@emma_xx_xx5908]

Thanks!

[@Dmlaney]

Hello Holly : )

[@stevefoxrox]

I haven't seen your videos for about 3 years, but I didn't recognize you at first! You have lost a lot of weight/inflammation in the face especially. Did take on a ketogenic/paleo diet?

[@biolayne1]

+Tim Hare lol no

[@boliussa]

Well I know a guy that hardly ate anything in school, was extremely thin.. food was scarce for him for sure.. similarly in secondary school.. And he's still thin as he nears 40. So the idea that the body stores more fat if it is conditioned that food is scarce might not be so.

[@yazctr]

Hey Layne, love your content.......what advice can you give an obese person that has come down to 22% ish bodyfat after 2yrs dieting. would you continue, and can I still build quality muscle in a deficit?

[@RockHardFitness]

yazctr If I can just comment from my point of view and after watching this full video and deeling with clients in a similar situation to you: Building muscle in a deficit is pretty hard and next to impossible. When you were obese then yes you were gradually building that muscle because of the challenge of moving the weights and your own bodyweight. Now THAT you are at a good level I would say do the slow reverse diet for quite a while and just commit until you are at a good level of caloric intake. This way you'll be gaining muscle but also helping your metabolism by not being in a deficit anymore and then do mini cuts in between just to keep things in check 😁

[@RPM_Nutrition]

yazctr Hey there. First things first. Building muscle in a deficit does not happen. At. All. Building muscle requires a surplus of calories. If you burn 2000 per day and take in 2005? You're still in a surplus. Just a VERY small one. Building anything takes extra materials. You can't build a 3 story house with enough materials for 2 stories no matter "how hard" you work. That being said you should look at where your current caloric intake is, compared to where it was when you started losing the fat. If you're at a very low (relatively speaking) intake, you might want to reverse diet conservatively and get your metabolism going again, so the next time you decide to go into a deficit again, your fat loss can continue. These things are VERY individual so you need to asses your calories now vs where they were. Can't continue to cut calories out without slowing your metabolism down. But if you're fat loss has been consistent and continues to be consistent, you can probably go a little further before you need a reverse. Hope that offers a bit of insight.

[@yazctr]

Hey Thanks for chiming in bro! Appreciate the advice. I have only been lifting 14months of the weight loss, I started at 330lbs and im now down to 211lbs, im 32yrs old 5ft 11. I lost the initial 90lbs or so just from cardio. And i've been tracking calories for 7-8mths now. Do i still have time for 'newbie gains' where i can be in a defecit and build muscle. im scared of seeing the scale go up.

[@yazctr]

Thanks for the advice bro! Much appreciated! Is it not the case that obese people can pull calories from the 'stored energy' i.e. fat to build muscle?

[@RPM_Nutrition]

yazctr In my opinion and experience of being a trainer for almost 20 years is to try...TRY...and let go of scale numbers dictating your success. The scale will always have some fluctuation Day to day but obviously you need to assess the scale over time (the 14 months you mentioned). But day to day? You might go up 2, down 3, up 1...doesn't mean any loss or gain has occurred that fast. Can be hydration, stress, glycogen levels, etc all kinds of things. Next you definitely want to identify your goals. Was it simply to start losing the fat and then start weight training to build muscle? Or did you want to just start exercising to be healthy? Whatever it is is 100% fine, it will just dictate where you go. 90lbs on cardio and diet alone are fantastic. That being said, muscle (skeletal or smooth) are the only things metabolically active in your body so if you want to be able to burn more calories OVER TIME, building muscle is where you want to go. So then it comes down to how fast can you and do you want to? While there is a bit of truth to obese people being able to tap into the stores fat for sustained energy, it doesn't necessarily translate into muscle gain. You still need the calories from protein to actually do the building. Protein, like carbs and fats contain carbon, hydrogen, and oxygen but it's the only one that contains nitrogen, which you won't magically get from fat stores. One of the easiest things you can do, if you're currently tracking and your macros are in place, start your weight training and assess your progress on a bi weekly basis. If your training is on point (volume, intensity, etc) then you should be able to see small gains over time (4-6 weeks possibly?) if after that time not much has happened then you can go back and see if you need to change anything calorie/macro wise to help get you where you want to be. Start trying to leave the basic scale numbers out IF they are instilling fear in you about increasing calories etc and look towards other progress markers instead.

[@coolstorybro_cant_wait_4_movie]

Is this who you cheated on your pregnant wife for? I like her AYYLOTT good call layney

[@cameronrose1737]

Video header says top 3 biggest mistakes for reverse dieting but I never heard what those were. I think the contents of the video and the title don't match and it's too long.

[@kingdavid2018]

How can you focus with her standing next to you

[@deepankitasyal9173]

Help me plzzzzz I am 5'4 and weigh 48.2 kgs i m intaking around 700 to 800 calories a day i want to increase it but im scared what should i increase carbs or fats ? I intake around 120 grms of carbs 15 grams of fats and around 30 grams of protein ( APPROXIMATELY ) what should i do i dont want to gain weight but increase my calories. I do skipping and jogging daily. HELP PLZ?😔

[@Emilia-hz8fe]

You’re accentually starving yourself. Just add in more calories, That should be your main focus for now. You can’t prevent weight gain, But keep in mind that isn’t fat that you gain. Your body is so used to starving, so it holds onto every calorie it can possibly get. This’ll take its time, you should take your focus off of weight gain and restricting for a minimum of 7 months. I’m assuming your metabolism is really low so I’d say you should add on 100cals. Per week until you’re at your goal or BMI/TDEE there are online calculate wich aren’t accurate but give you an idea of how much you should accentually be eating. So I’d say start by slowly upping your metabolism, and cut down the exercise a bit at first, you can still do it if you really enjoy it but cut it down to maybe from daily to 4-5 days a week if possible. I recommend watching videos about calorie increasing and getting your body out of starvation. Hope this helped a bit, stay safe I wish you the best of luck.

[@vanguardas9927]

15:30

[@terrydevaney8601]

Holly is hot

[@cougar6578]

This lady is cute!!!!

[@cookiemonster8me8]

Hot Australian girl

[@mcmalky8738]

1st. Awww yus.

[@Kane6676]

Talk all you want and say science all you want. If you are genetically fat you are always going to be fat. Your weight loss will always be temporary. Know that, be healthy and stay active, eat clean but stop trying to diet. It always fails and it always will. Don’t give these genetically gifted people your money

[@BahdVibeZ]

Go vegan, Layne.

[@BahdVibeZ]

Didn't know a diet could have a sexual orientation. Interesting.

[@mikkeljrgensen181]

I read it on the internet so it must be true

[@BahdVibeZ]

How's that Crossfit gym coming along?

[@mikkeljrgensen181]

all my clients are injured from doing kipping power snatch jerks, so it's also part rehab clinic now. Business is booming and we are moving!! 8-)

[@BahdVibeZ]

Sounds about right. Got everyone on their ketogenic diet as well I presume.

[@nextlevelbikiniteam2788]

7:13 Dieter: my diet isn't working Reverse Dieting Coach: you're experiencing metabolic adaptation and need to reverse diet Dieter: my reverse diet isn't working Reverse Dieting Coach: People who tend to fail reverse dieting tend to not be consistent with their reverse So the issue is physiological when you have ebooks and long term coaching plans to sell, but behavioral afterward. Brilliant.

[@biolayne1]

🙄

[@littlemissmuscles]

Guys OMG I've been waiting for some info like this for so long!!!!!! Thank you so much. Ok So I have to be patient. How long does it take to see results in reverse dieting? ... I was yoyo dieting and binging for years! Now I'm eating 1600 calories consistently for 4 weeks now (from my calculations) Gained a bit but keen to keep at it.... any other tips?

[@littlemissmuscles]

Ps I was dropping to 1200 then binging 😑

[@littlemissmuscles]

Also 🙈 my maintenance is 1900... what would u suggest?

[@biolayne1]

Keep slowly increasing. And don’t reverse for less than 6 months. Period

[@littlemissmuscles]

Thanks for the reply. Ok great. So slowly keep increasing from 1600 now? And how much do I go up to? Just my maintenance, or more?

[@mayya6936]

@@biolayne1 thanks god i see this comment

[@followmeoninstagramfourcat8366]

I don’t have the time for a really long reverse. I was thinking I would do a 10 week reverse and I will be upping my calories for 6 weeks and stay at 400 calories over what I eat now for 4 weeks. In the past I’ve been dieting a LOT but I have taken many breaks and it was about a month or two I noticed that I stopped losing weight. Do you think that my reverse will work? It’s only 400 calories I’m upping by.