How To Reverse Diet & Is It Necessary?

[@Roniboney]

Really messed up thinking John is gone. One of the only pros that was truthful, sincere in how he treated people and didn't let his ego run away with him. A true loss. RIP to John and my best wishes go to his family .

[@Keyboardbeatz]

being disciplined with the reversing of the diet is more difficult than the diet itself for most people....its so damn tempting to eat 10k + everyday for a little while lol

[@cranjismcbasketball2118]

Ive been on a reverse diet all my life!

[@metalmennonite9545]

Amazing solid, common sense advice delivered with zero ego and zero industry gimmick. Outstanding as always John!

[@huizilopoxtli9701]

Thanks for another wise video! As a diabetic, my carbs are limited to 200 grams daily. Turkey meatballs are my mainstay, along with eggs, egg whites, and tilapia. Red meat occasionally.

[@FLRProject]

you don`t need to track your carbs, it doesn`t matter, track your total calories

[@Shreadington]

Great topic John! I'm a Masters competitor (41yo) and did two shows last year. Won masters, open, & classic. I didn't want to gain 20 lbs afterwards like I did in my 20s. Tanita Test said I was 4-5% body fat after the last show. Comp weight was 196lbs. Protein was around 230 grams, fats 80-90 grams, carbs low as 50. Coach added back in carbs to 200 grams for reverse diet. I felt great of course. A year later now and I'm 202lbs upon waking. 206 end of day. Strength still going up, recovery great, adding to weak points. Everything is going really well. I'm still Lean, old man abs pop'n, and vascular AF and at a comfortable body fat for me. Guessing 7-10% with error. Calories at 2600, 250 protein, 90-100g fats, 200-230g carbs. Weights 4 days a week, each body part 1.5x a wk, fasted cardio 7 days a wk seated 45 min on spin bike while I play Call of Duty and drink my coffee. I like where I'm at so when I start prep next year I can dial in even better than the prior prep. Hope this may answer someone's questions out there. Best to all my iron brothers and sisters!

[@mountaindog1]

thank you!!!

[@jesscochran]

I have never heard anyone say this. I agree with it 100% true common sense

[@videogazer801]

Yes! I’m glad John made a video on this topic.

[@radox8]

RIP Legend ❤️

[@jonathannoerr5997]

I really appreciated your added psychological aspect!!! Back in Philly, PA I used to do Security and Safety for the U.S. Pro Bicycle Championship right at the Team Tents area and got friendly with the Nutritionist and Trainers during the Races... Where they Offered that At Timed intervals during the Race the Riders WOULD receive Whatever their Favorite FOODS or Beverages that the Cyclist REALLY Likes... It could be COFFEE or in one case APPLE STRUDDEL!!! But this WAS for the Psychological and Emotion RESTFULL HEALTH for the Cyclist During the Race!!! I ALWAYS try to Factor IN "Nervous System" HEALTH with ANY Extensive Training ever since!!!

[@Mm-om9ol]

John Meadows for president You should make an audiobook you're voice is soothing.

[@thatbodybuildingguyyoulike9228]

Congrats on the 200k subs John!

[@mountaindog1]

ty!!!!!!!

[@hshehwhw503]

do a workout with seth feroce please. would love to see the 2 smartest guys in the industry together

[@jacobbittner9131]

Hell yeah

[@charlesdean7480]

yup

[@bshaun]

Needs to be like an hour long video, or a series of short vids. Only 1 would be a tease.

[@hshehwhw503]

@@bshaun yeah no shit hope john notices this

[@773superprguy]

The testosterone in that gym session would be destroyed 😂

[@JackTse]

A reasonable recommendation! John is the best

[@BrownPatriot316]

Very interesting take on the reverse dieting John. I’ve been on 4 “bulks” and 4 “cuts” in my short bodybuilding journey, and every time I took a different approach after my cut. My recent cut, I just added 50g if carbs every 3 days, and 5g of fat every week until I reached my maintenance. Believe it or not that extra bowl of oatmeal or extra cup of rice was so satisfying. I guess it varies person to person on self control, and how long the cut was. It’s been about a month since my cut ended, and I’ve only gained about 5-6 pounds, still have visible abs, and looking a lot fuller. But anyway, always looking forward to your videos big John!!!

[@jonnymcgrath4816]

Hey man, you think you can help me out. After I cut, I wanted to add more muscles mass. Should I reverse diet by adding 100 calories a week until I reach my maintenance or should I start eating at maintenance for a month or two?

[@AlexTrainsChest]

John, could you please make a video sharing your thoughts on diet/nutrition when injured? Does the type of injury matter? For example soft tissue damage vs. muscle pulls?

[@AussieAngeS]

I have heard of reverse dieting so many times, I appreciate the information and i learnt a lot, thank you John. I will share this video on my Facebook group.

[@username4794]

Hi John. Thank you for all the precious information you're sharing with us. Can you please make a video on how to deal after binge eating? In particular what happens to our bodies after the binge. What to do after it happens? Etc.

[@mountaindog1]

yes

[@seanhelm5616]

Hey John can you show video on what gear to use for bulking up Thanks

[@BizzyIzzy87]

I always think that when you diet you have to lose an extra 5-10 pounds. So if i wanna walk around 180 after my cut, I have to cut to 175 minimum and screw reverse dieting. Break diet to a reasonable calorie intake and maintain or increase workload, done.

[@ThinkAbstract]

Yeah but what about when u stop all the increased workload?

[@Magic_beans_]

I think part of the problem is definitions. I’d agree that staying in a gradually reducing deficit just prolongs the pain. The few coaches I’ve heard recommend that approach seem to be those who work with clients who have a history of long, frequent, and severe diets. If you give someone like that an extra 500 calories and they see the scale pop up by two pounds from food volume and glycogen replenishment, their first instinct is to panic and go back to the comfort of a deficit. Recovery has to take a back seat to teaching the client how to _not_ be on a diet. (Not judging either, I too have had to put a fair amount of work into not seeing the scale as just one metric and recognizing that lower is not always better.)

[@sonja4164]

Great points

[@clintonmccutcheon3509]

KZbin needs to preserve Johns channel & videos forever. RIP

[@youssefmikhael3044]

I feel like reverse dieting is for those who want to increase their metabolism as you add too little cals per week so your metabolism adapts to that quicker so you can increase your metabolism and don't have to cut at low calorie diet

[@dingus4138]

That makes a lot of sense. Though I thought fat cell count stay constant once you hit adulthood, only growing or shrinking in size.

[@tameembadi]

Since we are on the topics of dieting, how about a video on Diet Breaks? I see alot of videos saying do a diet break etc, but nothing in real detail... How long for? What method do you try with calories and training etc? How do you get back to the diet after the diet break, do you reduce calories straight away, or gradually back to where they were

[@mountaindog1]

ill do one at some point

[@danherrin7691]

After contest dieting my metabolism is so revved up and my body is so depleted that I take advantage of it and increase my calories at least to maintenance level or above. My body is like a sponge and soaks up all the carbs and nutrients for about a week or two then tapers off. I've made my best gains in strength and muscle building right after a contest.

[@minioncost3877]

Another population i think raising calories too aggressively can lead to problems are formerly obese people who dieted down to healthy weights. They should probably practice staying at maintenance. What do you think?

[@nirosheldose7346]

i have experienced similar changes when i get back from strict diet and found incredible results when i double calories straight after diet for 12 weeks.

[@Venezuelangel]

John, that video you did with the Aussie coach on Mind Muscle connection for chest has given me insane results! However, for the life of me, I cannot feel my side delts (have tried cables, free weights, inclined cables from the back, inclined bench side raises, all the shoulder exercises you performed with that Aussie dude... nothing :(. Please do more vids on mind muscle connection).

[@mountaindog1]

look at the last shoulder exercise index vid...the laterals laying face down on bench

[@Venezuelangel]

@@mountaindog1 Hollo, John. Thanks a lot for the reply. I looked at the video and it is in fact, what I'm doing. What has helped, though, is that it seems lowering weight and increasing reps helps the body "practice" the movement more times and get better muscle recruitment. Now, I wonder, do you believe that unilateral work is necessarily better for mind muscle connection or do you think you can get the same results working both sides?

[@fc-8843]

Good stuff John. During this cut i've been incorporating 2 week diet breaks bringing my calories back to maintenance then right back down to my deficit i was in before the 2 week break. I was doing 1 month deficit, 2 weeks maintenance and it has worked wonders. I am at the same state i was in previous years but mentally i am in a way better place. I would even say i am leaner than previous years. When i end my cut though, i much prefer to bump carbs/fats slowly as i tend to want to binge when given more calories. I only get down to about 8% on my cuts (not competing) and like to stay at about 12-13% in the "off-season". I do like to stay relatively lean while eating a crap ton of calories.

[@mountaindog1]

awesome brother!

[@ChrisPBacon072]

6:50 best advice

[@72Dexter72Manley72]

All that I know is that is some good ice cream you have in the Thumbnail. Don't waste any John. 👌

[@swoopjunky]

Interesting video, I’ve always wondered about some of the things you mentioned here, you brought some clarity. I just tested at 7% after eating pretty much as often as I could over the summer and working out hard as fuck on a self training regimen. No stage prep other than wanting to be ready for front row tickets standing room only for a couple Iron Maiden concerts, I won’t loose my spot to a young buck haha. 4 month goal is here. So my tip.....I’ve been been doing the slow up and down to calorie intake for a couple yrs now. I feel it’s the best way to bulk and cut as it takes time for the body to adjust to how it functions and to the cravings and needs of eating.

[@freespirit2520]

Dope!! I tested at 7.5% but i dont do stage competetions. How many calories did you improve your daily cal intake by?

[@tiiiefff2011]

Liked before even watched a single second of the video. 😎🤘 You deserve this!! 😊♥️

[@silviyapadilla6450]

Another very informative video, nailed it!

[@dextere4616]

Prepping for a contest is really brutal, feeling so tired after a contest is no joke. Your body will just scream for calories.

[@symqual1774]

I really love your posing and face expression in the thumbnail pic of this vid, it has a tremendous impact!!!

[@ernestiechevalierchildprod1586]

John is so serious it's funny when he makes those faces. And he's good at it too. you should see some of the older ones

[@symqual1774]

@@ernestiechevalierchildprod1586 Absolutely I'm gonna see former vids!!! Thanks for your kind advice!

[@mountaindog1]

haha thank you!

[@symqual1774]

@@mountaindog1 Such an honor!!! I'm really just watching your former vid about 4tips how to diet smart!!!

[@nickbardelmeier4385]

Could you make a video on how you would train/program someone in law enforcement and does 12 hour shift work. I get that it’s specific but things to consider in programming to maximize training and or things to avoid. Thanks John! Love the content.

[@edwardfortae2350]

I work in concrete and pull many 12 hour shifts. My training is the same period. It doesn't matter if your working or not you have to push your body or it won't respond. In fact with my job since I do so much heavy labor work my back is very hard to respond. I have to destroy it.

[@mountaindog1]

#1 dont do one of my leg workouts before heading out on a shift...a rundown/chase might be hard :)

[@nickbardelmeier4385]

mountaindog1 I may have already made that mistake haha

[@sonja4164]

The guys on the Mind Pump channel have some great tips for shift workers.

[@renske9261]

I dieted for 16 weeks and was on 1200 calories for the last few. I was very determined to reverse diet and I managed for three weeks. Then I got a huge binge episode and ate everything in starbucks. The day after my period came back. So yeah not a fan of reverse dieting unless you are planning to do another show maybe.

[@thebestpotatohead9235]

So u basically got the weight you lost back?

[@Devente_Luis]

“Then maybe in 2 years I’ll make a video on the complete opposite of what I’m saying” Man I felt that 😔 Rest In Peace

[@pablocardenas809]

i'm 5 days post show and i took the same exact diet i was doing before the show. 2 days zero carb and then i add 50 gr of carbs. Next week i'll keep adding carbs because next show is in 5 weeks and i need to grow a little

[@UncleMike81]

Almost 200k! Let's Gooooooo!

[@EphemeralRage]

Great advice John!

[@ethanmirador.7701]

I’m 150lbs right now, been on a Caloric deficit for about 5 months now and I’m trying to piece together when and how I should return to maintenance?

[@Beats-By-Anthony]

Excellent video John!! How to approach ''cardio''?

[@mountaindog1]

don drop it all at once..work down

[@eddiepark7305]

Awesome clip. Very educational!

[@123ChrisG]

Brilliant advice many good points thank you John 👍

[@cobra11mega]

Hello John! And what about cardio? You cut it completely or slowly? For example if i do in prep 6 x 30 min fasted cardio, after show how should i cut it back?

[@chidubeanene6842]

I typically like to tell my clients to take a few days even up to a week to just binge and get mentally and physically better. I warn them ahead and the fat gain that is likely to occur, but once we get back on its HIIT cardio sessions and all out in the gym working on strength regains. Always seems to work best but again principle of individuality applies.

[@theblacksmith4192]

always great content. thanks

[@dan-sx1ig]

Best fitness info on KZbin

[@NR-pn6mn]

Question John, would you say reverse dieting is on a basis to basis? Every situation is different, genetics, self-control, how the body responds etc,? I think personally adding little increments of carbs rather than jumping to +500 cals or +1000 cals easily could influence you to add more as the insulin goes pretty much apeshit and wanting more and more and now it gets even harder to discipline or gain self-control?

[@mountaindog1]

yes def...I was just making general statement, but you are correct.

[@NR-pn6mn]

mountaindog1 Keep up the awesome content, you’re a good man! 🤙🏼

[@mountaindog1]

:)

[@popotako0]

solid! almost 200k!

[@jamiem6088]

But what if you don’t go overboard in your diet? Like not as a competing bodybuilder, but rather a normal person. Just leave some in the tank when dieting and eating a tiny bit more everyday is reasonable and can work.

[@the_notorious_bas]

Why not adjusting your caloric intake based on your body weight gain, like +1 pound/week for 6-10 weeks?

[@billywap]

RIP Brother in Iron

[@MonkeyKong38]

What about for an ex obese ? 10% isn't even a question, my weightloss is done and I'm over 20% and that's fine, Tried going lower than that and ended up with eating disorder and starvation. If I increase as much my calories as you say I'm gaining and filling back the fat cells. It's not just about fat cells, when you grow them as a kid they get bigger and you develop more of them, and you have them for life, they're just empty now but they're still there. "Put fat back on your body" yeah that's what I mean, my setpoint is already high and I still have a good amount of fat on me so I think for me it's better to go maybe just 100 calories above my maintenance and not going too crazy. Doctors don't even know what to say to me, they can't even fathom how I've lost all this weight on my own. I was 133kg and I'm 78kg now, I'm never satisfied with my body, losing tons of weight was good but I'm not gaining muscle that's depressing ! Awesome vid.

[@liam-lh2nm]

Couple months time il be trying to reverse diet into a bulk think its gonna be more difficult than losing weight

[@bestpranksters8424]

At the end of a diet, shouldn't your glycogen stores be depleted, creating a buffer of calories (from carbs) that can be filled before fat gain from the carbs occurs? Or is it not that simple? Because the average person can store 500g in muscles, and 100g in liver, which is quite a substantial 2400 cals.

[@mountaindog1]

it still is important to recognize the caloric surplus or deficit, so it may seem like a lot of wiggle room but if your metabolic rate for example is slowed down, then you can hit a surplus very easy..

[@heavenishere7465]

John what do you think about doing an extreme defecit for 2 days mid-bulk to reset imsulin sensitivty, improve digestion, and help limit fat gain to a small degree? I've employed this tactic twice and it seems to be working well for me.. Is there any science behind it?

[@mountaindog1]

I think 24 hour fasts on occasion can help so I would think your idea has merit.

[@paulinacv6653]

What is the path to take if I already created those fat cells and I feel stuck eating low carb but im not losing weight anymore? Im 5”5 and 170 and 28% BF. I have a gym routine but I cant gain strength to create muscle to be able to burn more fat because I cant eat more carbs I bet.

[@dilhanmert1987]

Higher body john meadows here

[@773superprguy]

Great thumbnail 😂 Me when I’m hungry

[@mayraandchrisbasinger5217]

Miss you

[@kipmetrijst4038]

Im already dieting for a long time, i tried low carb diet for 12weeks ,3weeks ago i started with high carbs mid fat high protein and i look way leaner and lost much weight at the same calories. Is it possible that the diet change boosted my metabolism?

[@mountaindog1]

yes

[@kipmetrijst4038]

mountaindog1 thanks!

[@aaronhinkley3022]

Hi I'm trying to bulk up I'm 45 I just recently lost 50bls im195 now I work out 5 days a week I'm at 2000 too 2500 calories a day

[@swoopjunky]

Where are you Located John? I’m considering picking up some more training sessions in a few months again, I just think it’s fun. I don’t get stuck on watching too many videos as it’s a time thing and mainly for random motivation, I just wanna go train, I have inner drive. I got the impression your in SoCal true?? . I just found you on IG, I’m Gymkiller70.

[@mountaindog1]

ohio

[@Rab_Daddy]

I learnt the hard way - Guy Cisternino & Paul Del Pozo warned me not to go crazy and I did. Gained 40lbs in water weight mostly in my legs in 3 days and edema kicked in. Could only walk 20 seconds before my legs felt like concrete. Took me 3 weeks to be pain free but a long time to get back to maintenance. I needed the control - wish I had a rebound plan ahead of schedule. Was just done as dieted basically for a year & strictly for 14 weeks precontest. I honestly think my carb depletion started a week too early. #FatKidAtHeart

[@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?

[@Jorge-is6vv]

John actually passed away.. but I would say that you need to reverse diet for sure. Try to bump up your calories for a few weeks and then start another cut in 4-6 weeks. you can also check out renaissance periodization’s video on reverse diets

[@davidgonzalez6195]

if a person gains weight pretty fast then they should take it slowly. on for those who are genetically gifted then they have alot more room to play with.

[@flyingwizard3]

great stuff

[@nathan-ms3zc]

I suppose reverse dieting for people that have high ,body fat 15-20% plus, and are on stupidly low levels of calories like 1400-1800 cals for a guy lets say, its not a bad idea to reverse diet in that context if weight loss has stalled.

[@edwardfortae2350]

I have a hell of a time with diet. If I eat clean I loose fat so fast its unreal because of my day job. It's hard to balance calories because some days I burn way more than others. That forces me to eat clean till I notice I've lost 5 lbs of so then I shove food down my throat. Sometimes I get chills and shake then I know I have to eat more. I agree you need to avoid dieting year round. The other thing people dont realize is sugar can lead to fatty liver syndrome which is also very unhealthy especially if your using anabolics at the same time.

[@huizilopoxtli9701]

My job involves a lot of physical activity as well. 12,000 steps daily, on average just at work.

[@SK7SK7ps3]

what if I diet diet to a reasonable 10% bf and not 4% or 5% bf and wanna keep off the fat after I diet?

[@ryan43110]

Hey John I’m your neighbor, I’m Mason☺️

[@mountaindog1]

HI Mason- Alexander and Jonathan say hi!!!

[@JerseyJersey100]

The MD looks like a monster in that thumb

[@chuckallerston9997]

Have you ever done the 36 eggs a day (shakes) diet

[@mountaindog1]

no

[@hoitfitness4996]

bro what about the elite highly disciplined individuals?

[@kracken6218]

What's your thoughts on mens physique?

[@mountaindog1]

i wished they had to show legs

[@kracken6218]

@@mountaindog1 😆

[@TheRealMime-_-]

Hi Mountaindog I’m 18 y/o 190 cm and weight 87kg i want to do a reverse diet i have been eating for the last 5 months 1000 calories each day and last week i lost 1.3 kg and the week before 1kg what do you think i should do ?

[@mountaindog1]

you've been eating 1000 calories a day and thats it? work those cals up man

[@TheRealMime-_-]

mountaindog1 how much do suggest raising up my calories every week ?

[@shubhamchauhan3063]

Dude increase cal 100+ per week

[@GR-uc1gq]

Damn rip metabolism

Sir, what do you think about inyermittent fasting

[@MasoNowa]

Search John Meadows "intermittent fasting" he has a few videos

[@deoxysssichooseyou]

Third

[@squatmasterproductions2973]

Im coming up on 20 subs,,,,,

[@christianluna3474]

First

[@tonyliu4578]

4rd