Keys to Success When Reverse Dieting

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Reverse Dieting: What Is It and Should YOU Try It?? | MIND PUMP
• Reverse Dieting: What ...
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“Keys to Success When Reverse Dieting"
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[@amberhollo410]

The fear of weight gain during the reverse is so real. Im binge watching videos to help re-affirm to myself that its ok to gain a little at first.

[@carrie7641]

Same!! Pushing myself thru this mentally

[@carrie7641]

Im looking for thick muscular look so i tell myself duh have to eat for that !!😂 might entertain a cut in spring

[@Thistooshallpass2]

Is lifting heavier the main focus when it come to when your In a bulk.. .. and then cardio and lifting when your in a cut ?

[@leelaa219]

How did things work out for you? I'm in the same position rn and so scared. 😢

[@amberhollo410]

@@leelaa219 since i needed to stop burning muscle for energy (which my body was doing based on the proteins found in urine), i couldn’t do the reverse slowly. I had to increase my protein and carbs and therefore calories pretty rapidly. I also needed to repair my metabolism, my body needed to learn how to process carbs again, and so forth. So for me, i gained 25 lbs in this last year. If you do this slowly and allow your metabolism to adjust to the increase gradually, i would expect that your weight gain would not be like mine. Im working with a womens hormone and health specialist on this. I also had very high estrogen and cortisol, and those need to get regulated before i can loose fat/weight properly. Fasting can be a good resource. Eating the same amount of calories but in a shorter eating window. Im now waiting on results of my retesting of hormones to see if some of these issues have been corrected and then i can move forward with some correct ways of fat and weight loss. And hopefully avoid losing all this muscle and feeling like crap again.

[@tobiaskevorkazito4072]

Great info… I did a reverse recently and I was getting fat. Great point that Sal said that the reverse diet can be paused to entertain a cut. Started that today. Thanks Bella and MP team 💪🏻🥊

[@kristinrigby8952]

I'm just now seeing this. LOVE it! I've been reverse dieting for 18 weeks. I'm 5'3" and 103 lbs plus or minus a lb or two. I'm up from 1450 to 1850 and have been maintaining. I haven't gained or lost any weight. I'm continuing to increase calories very slowly. I need to put on a little body fat. Thanks for the great video! 😀 P.S I just finished reading Sal's book "The Resistance Training Revolution". Amazing! Thanks man! Freakin LOVE it! Have recommended to several people.

[@thatssoblessing]

How slowly did you increase calories

[@kristinrigby8952]

@ThatsSoBlessing I'm going REALLY slow, about 100 calories every 6 weeks. I was going up 100 calories a month but now that I'm up to 2300 calories I've slowed down.

[@mandyz7032]

I gain weight since sept 2023 from eating 1 meal to 2 meal

[@UnacceptableTee]

This is me. So little calories for so long. Like 600-1000. I started gaining after going through several major sudden traumas and another burnout. ( cortisol from high stress ) plus so tight everywhere all I could do was walk everyday. I was concerned about weight gain so I cut carbs; real low. Hair started falling out; felt horrible but I was feeling horrible for years working 3 jobs; single mom; High stress high responsibility jobs. Then huge traumas hit all at once. I heard about reverse dieting; so I’ve been doing that since July 2022. Hit maintenance in early October and have continued that cal level. I stopped walking so much; cut that down to 3-4 days a week/ 30 min rather than 2 hours/ day. Feeling way better. My body was so tight all over especially in arms; so painful; shoulders / rotator ( upper body mainly) but some trouble with plantar a little. I’m not able to strength train upper with weights so I haven’t done anything but walking. Getting treatments for injures last few months; and I just started doing upper strengthening mobility exercises with no weights and will keep up while my massage therapist is off for 6 weeks. I used to be so fit. 😢Very weak areas kind of all over. I have always followed body for life and it got me in shape after each baby ( 5 ) and I can’t wait to start it again. How do you do this right? like with strength training no weights; do I cut some calories now? Or do I stay at maintenance? I’ve been maintaining since October 2022. Do I add little more walking? Or just stay the same with adding strength training until I gain some strength. I read few times you shouldn’t cut and increase exercise at once as you could use that as a tool few moths in. I dunno 🤷🏼‍♀️ it’s so hard to know what is right. I have to lose 15 lbs before sx. Any advice appreciated 🙏🏻

[@jessicajesaugustine]

I'm now recover from my low calorie diet that hasn't give me any results for many year's yo yo body. I'm increasing my calories. 2600 5'2. I gained weight and fat but i don't Care anymore. My weight lifting is good now. My sleep improve better. I know trying to recomp my body .

[@jilenethompson1432]

I love this video! I’ve been learning so much from you guys!

[@dp2120]

I’m up from 1300 to 1700 calories over a 3 month span with heavy lifting 3x week. No weight gain.

[@FFlores-fr2ew]

Get a scale and use a tape measure for waist measurements

[@mikkorasanen5006]

This. At one point of my weight loss my weight stayed the same for 3 weeks, but my waist measure kept going down.

[@genreartwithjb5095]

I started doing push-ups everyday and every 4 days I’ve gone over 2000 calories and on the other days I’ve increased my intake by 100-150 and I actually lost 6 lbs…. Some of that is water but I think I need to increase my intake. I will say I have been seeing marginal strength gains from the push-ups. I do 12 slow pushups a day and I can do 22 to failure. I’m in my 40s so 22 to failure isn’t that bad. Arms feel more solid. I am actually doing a combination of what you guys recommend AND what Jeff Nippard recommends to keep my metabolism guessing. I also log ten k steps but I was doing that before I dieted so I sort of bake that in.

[@abprepboy33]

if you start a reverse diet when you are in a long deficit, you could still lose weight for the first portion. If you are currently 500-600 under maintenance and you reverse out to 375-450 below maintenance. You are still in a deficit. The idea is that you want to reset your metabolism/hormones/sleep. And hopefully, being in less of a deficit makes you a little bit stronger in the gym. Ideally your maintenance level starts to go up. Im kind of amazed that she was able to be around 1400 calories for a long period of time while working hard in the gym and stay at 5 foot 135.

[@FitWithAP]

Always great info 🙏

[@ryanb01]

Weighing yourself is like the diet 101 😂

[@jzephir94]

Just seeing this is normal. But I started a reverse diet and I would was maintaining no more than 3-5 lbs of weight gain but I wasn’t to worried because I looked leaner so I knew it was muscle. after 2600-2650 cals I seems to gain weight and look puffy and gained an inches back so an additional 5 pounds. During that gain I was maintaining roughly 2750 for a month. What do you think could be going on ? Btw I have PCOS😅 (extra credit lol)

[@maxinereed7667]

Should I be losing inches on a reverse diet? I like it, but should that happen?

[@chessmarin102]

If you are maintaining your weight, that would probably be due to gaining muscle and losing a bit of body fat as a result of your faster metabolism. I'd say you are doing great!

[@margaretrangel7223]

Any tips for extreme hunger? I’m 5’4 112-115lbs and have been eating about 1,800-2,000 calories a day and high protein.

[@Proatcod10]

Feel yogurt for snack. Eat steak n eggs in the morning they are proven to be huge