Q&A: Reverse Dieting/Anabolic Rebound/Staying Contest Lean

[@Team3DMJ]

This question was about contest prep recovery not general fat loss.

[@TheMrKapler]

I would say yes, for atleast a month. Playing it safe never hurts. The biggest clue is -Has your metabolism slowed down?- If you have had to lower your calories several times to keep losing weight because of metabolic slowdown, then yes, definitely do a reverse diet. That's my 2 cents

[@bios3training]

good video guys. i agree recovery is key and i recover VERY fast. back in the gym training at 85% intensity 2 days after a show. always been like that. and before im asked, yes drugs were involved! i do believe strongly in the anabolic rebound and after is finished get back to baseline in the next coming months. but its an individual thing.

[@SpliTTBrahh1993]

was going to ask the same question, Glad someone also wanted to know and its also on the top comments. Hopefully he answers.

[@ShayMaxx]

Is it me or does Alberto bring these videos out at the perfect time every time

[@Vanguard1965]

Thanks for answering my question Alberto. Its nice to know we both think alike when it comes to this aspect of bodybuilding. Thank you for all you and 3DMJ do to help people make sense of this crazy thing called natural bodybuilding. Looking forward to working with you in just over over 6 weeks time!

[@PeteMercerFitness]

Alberto and I are thinking a 4-6 year offseason. I'm inclined to push it more towards the 6 year end. I really want to spend time developing, growing, and putting on some serious size. The next time I step on stage, I want to be able to rough it with the big boys, and make a lasting impression.

[@benjaminwatkins8113]

I just found this in a bodybuilding forum which is normally a lot of Bro science. Funny that it lead me to a video you posted!!! This is exactly what I needed, especially after competing in my first show. I have an amazing trainer who has me doing a recovery diet or reverse diet. This all the stuff I’m definitely experiencing. I will have to use the “forget about if you mess up method.” Thank you sir.

[@PureGainsFitness]

Very great perspective Alberto. Makes this whole process way easier then others make it out to be.

[@Neil_Gordon]

Thanks Alberto for the great advice. Love these instructional videos. Please keep them coming.

[@PeteMercerFitness]

It's funny, even though my food intake is a lot higher than it was at the late stages of prep, and as a result my energy levels are much higher and recovery has improved; my hormones are still pretty wayward, and I'm still prone to the occasional snap. Definitely something to take into consideration. I'm looking forward to creeping up on a long term gain phase. Thanks for sharing some insight, coach. Perspective is always nice to have!

[@josephwilliambrown6940]

Just what I needed to know at this point.Thanks Alberto

[@WildChildsDad]

Great video and perfect timing for me! I'm competing in my first show in 8 weeks

[@TheAmazingMJM]

brilliant.

[@ITSJOSHROSE]

if you want to stay lean yes

[@mathiasbrogaard866]

That actually sounds possible!! I go by the push/pull/legs split. 3 days on 1 day off. Lately I haven't been taking the day off as offen as I should, because I have vacation from school and thought that would be the best use of time. Thanks for the answer!

[@TheLiftLifeFitness]

Another good video Berto. Thanks!

[@cgraf83]

Thanks so much for your personal insights man

[@erudg0209]

hehe, you just described me :P 21 % to 9 % in 4-5 months.. my last week of cutting i was at only 2k kcal, now after 2 weeks it have been an average 2.8-3k kcal.. it was maby a high jump.. gonna check my bodyfat tomorrow.

[@bhb3034]

Probably for a competition I'd imagine he'd say, "as lean as they can get to look their best while retaining as much muscle as possible."

[@Haiyen21]

This was very informative. Thank you!

[@MatthewShieldFitness]

Got mine all planned for after my comp (first one) gonna do a video log on it starting next week if you have any opinions on it. It was more for me the mental challenge and will be getting back to a more relaxed eating.

[@learnallican3627]

9:38 this is my stage. Think about food all the time

[@SOULJAJOE010]

it assume it depends on the person, some people can feel absolute fine at lower bodyfat levels compared to another and gain muscle at almost the same rate after the same time elapsed(say about 2 weeks)

[@LeroiWilliams]

Very helpful!!!

[@CoolInOlympia]

Love this info! But what about using a tripod? Hard to follow for my eyes! Thanks for the info, though!

[@Gumikrukon]

Thank you Berti :)

[@24notter]

No problem. I'm no expert, but it's a possibility. I'd suggest taking a day or two to get lots of sleep and relax and see how that goes for you.

[@anonymous10R]

does an extended fat loss phase lets say from ~20% to 7-8% bodyfat require a "recovery diet"?

[@Owndchilata]

so one could technically be eating enough. gaining weight but not make gains till they are back to their hormonal baseline? is that basically a point you made?

[@jkeffer91]

What is the leanest you feel a person should get Alberto?

[@EPiCtwoThousand]

What happens if an a desperately attempt to lose fat you drop all ur carbs but keep protein a bit slightly higher then body weight n Fat grams no less the 50g?

[@xjunkheadxx99]

can you give us any number? how many calories to add each week? carbs fats protein? anything?

[@jjediv]

So I can't be shredded, if I don't compete? :(

[@ForeverPulling]

Berto, as a solid intermediate is 1lb of muscle a realistic amount to gain per month?

[@24notter]

Why would you reverse diet from a low 2 digit body fat %? You should be able to function properly hormonally at those levels. Alberto is talking about contest form, which is usually 3-4% body fat, which is too low for your body to properly function for extended periods.

[@nocebo_]

what do you define as "contest levels" as you speak about 01:20? how much body fatt?

[@goat222]

This is a better way to call it not reversed diet so you can be kicking ass as soon as you recover now keep going way too slowly reversed.

[@rafie89]

peter how long are you going to go into offseason now?

[@24notter]

I'm going to assume that you weight train. When you tax your central nervous system with weight lifting you use a lot of testosterone. A lot of times a person could be training so hard and so often that the amount of rest they are getting isn't getting their testosterone levels back to normal. Maybe you're not resting enough to restore your hormone levels enough. Take a few days off?

[@mathiasbrogaard866]

What if you have dieted from a +20 bf % down to a lower two digit bf % and starts reverse dieting and then goof up. Could you then take a few days/weeks to get down to the bf % you had when you ended your diet?

[@perseverance052]

Hey Alberto, is there a chance that you do a video of the reverse process - the transition between the caloric surplus ( lets say +500kcal ) caloric deficit ( - 500 ). How do you personally approach that. Do you go instantly to your BMR level and lower slowly down or do you lower slowly the entire time. That would be very helpful! Thanks in advance :)

[@Mr_SamuelAdam]

Team3DMJ thoughts brad schoenfeld ideas on hypertrophy workibg in phases of 5-10-15 rep ranges either within the week or week phases?

[@NickFit]

is this pretty much the same for guys in the physique class

[@UhhNegative]

Maintainable year round for certain people, sure. For all people though? No way.

[@joeytheboss]

thats a dope cover pic! =]

[@Faux499]

"It's going to make you feel fat for the rest of your life." I couldn't have said it better myself.

[@24notter]

You're going to be a major caloric deficit and most likely will lose fat, but will also lose a great amount of muscle. Fat loss takes time my friend, be patient.

[@omarmerican9127]

What does someone do after a cut where they were just losing weight to not get ontest lean but to get to a goal weight? for example im 83 right now and would like to get to about 74~75. once i reach this weight do i have to reverse diet? would like to compete in powerlifting some time next year around 75kgs.

[@newtonheath8367]

0% mirin?

[@nateolsen908]

What is the setpoint?

[@harryhryharry]

no

[@Mr_SamuelAdam]

Total opposite of what jerry said at bios3training lol

[@drnnhvcdsde]

too vague man you shouldve at least specified the average joe versus a competitor.

[@TheLiftLifeFitness]

not a good idea my friend, its about baby steps. there should never be a "desperate attempt" to loose fat

[@ThatOneBlackGuyxx]

lol I love food too much to not be food focused :( I didnt even get contest lean LOL

[@ChristianTheCoach]

Why not cover face ;)

[@10540ikq]

How come bodybuilder in history has big ribcage???steriod, genetics???Modern natural bodybuilder lack it nowaday

[@Fullsterkur61911]

Hey @Team3DMJ, hey @everyone else. Just a quick question - if someone (1.73 m Height, 85-90 kg's) got to 6-8% body fat (not competing at the moment) and ended up w 2000 calories - how high would you set the calories for the Rebound / lean bulk u said here? Hoping for an answer. ♛ Мишка ♛