Great video Paul! I don't think a lot of people realize that our metabolisms are always changing, not just as we age (that seems to be the gen publics scapegoat for why they've gained weight!) but even as we diet! Thank you
I thought that I understood the amount of pressure on young girls to be thin (being a 23 year old female in the fitness and dance world) but it became real for me this past week when I had a 14 year old healthy girl set up a consultation with me for WEIGHT LOSS! I had her mother come in to the consultation and we talked to her about ADDING food into her diet. She was eating hardly 800 calories a day when we did the math. She's been active her whole life and is not over weight for her age. I told her that she absolutely didn't need to lose weight but I would teach how to take care of her body and become stronger so that she can become better at her sport. Her mother later thanked me for affirming what she had been trying to tell her for years. I guess it just means something different coming from a Personal Trainer. We're now focused on becoming stronger and healthier while encouraging healthy food decisions. This was one of those moments that reminded me that I can make a difference. Thank you for bringing the "under-eating trend" into the light. It has more of an impression on young girls than we all might realize.
I know I've watched several videos talking about fat loss and "spot reduction" (or lack thereof) but for females that are dealing with the stubborn body fat and cellulite on the thighs.... I've seen terms like alpha receptors- cardio protocols- etc. and discussion about generating heat in that area.... I would love to know what's the bottom line on that topic. I've leaned out everywhere to the point that what is lingering on the thighs sort of doesn't make sense. Nutrition could not be more on point. I'm a stickler for that detail. Im not "dieting" but I'm in a slight deficit and still satisfied with the amount of food (I was an undereater for years). I'm wondering if patience is the only remedy here. But then I see information about alpha receptors and cardio protocols to get rid of it. Have you specifically addressed this before?
Thanks Paul. I know this is an old video but I’m wondering about the idea of gaining weight back after a diet. Is it possible that after your diet you eat above your new maintenance level and have that added “weight” gain be in the form of muscle vs fat. Assuming of course proper training and protein levels?
How do I raise my maintenance after a cut because in about 3-5 months im trying to gain as much muscle as possible then cut. Ive been lofting for 3 months now and my maintenance is 2550, I plan to GP to 2300-2250 but im just wondering how to go back once im done cutting
I lost the weight and gained some muscle and i keep restricting myself and im having trouble eating regular food without feeling like i messed up and now i have to binge. what are some things i can do to help to get me back to regular eating and staying on maintenance?
So, Loosing weight being in a caloric deficit one needs to always count calories in. But for maintaining I’m guessing it’ll now be a lifetime of always counting calories & meal prepping to maintain that weight for years to come?
if i eat wayy below maintenance calories for a few months and then suddently change to maintenance calories even though theres a lot of difference between the two will i gain the weight i lost back?
My original maintenance was 2400, I’ve slowly lowered my calories over time, I’m now at 1900. Say I finish my cut with 1700 cal intake. What would be my maintenance then?
Thanks for responding to my question and even making a video the same day! So awesome :). Say you weren't using refeeds- would you bump your carbs and fats by ~100 cals and see what your body does( ie maintain, gain or continue to lose) and just experiment to find your new maintenance?
But you simply adjust your maintenace estimation based on your new body weight and activity level and you get your maintenance, ofc as you go down in weight your maintenace also goes down but this the calorie calculator will tell you.
I agree, but this video seems to talk about something beyond that, as in the dieting affects it even lower, which makes no sense. Think this all also depends on your starting point and if you were relatively lean already.
Awesome and informative videos as always! I want to ask , do you think that reverse dieting slow and steady, the way you described it, is relevant when cutting not so intensely just for the fun of being lean ? When not dropping the calories so low ,is it better to increase calories slowly and gradually or faster and more aggressively ?
I work two jobs, that in total TDEE calories is about 4000 + burned. Sometimes it's over 5000 calories. How can I gain muscle without getting too much fat. Do I really have to eat 4000 calories or more? It's frightening.
You've done a lot of good videos. This is one of the better ones. After reversing for 10ish weeks I'm almost back up to 15x body weight again! Calories are higher than they've been since I starting dieting down almost two years ago now. Reverse Dieting FTW!
Wait so if I started dieting with a maintainence of 2360 calsories and I was cutting for 12 weeks( creating a deficit using both excersise and diet) would my new maintenance calories after the cut be 2360 minus 500 calories or what? I’m a bit confused?
Hey Paul, 2 Years ago i was very obese and in the last couple of years with lots of cardio, calorie deficit i've dropped 110 lbs, the lowest calories ive consumed for over a few weeks time is 1500, and i ocassionally had refeeds up to the 2000's. I'm now gonna cut back on some Cardio since i ended up kind of skinny fat due to lack of muscle. And i'm adding a compound weight training program to build some muscle, either way, would it make sense to assume that my new Maintenance is somewhere inbetween 1500-2000 then? And should i go slightly above maintenance when trying to add muscle? I'm not looking to bulk up (Which either way should be hard as female). But i just wanna get more toned and some muscle definition. Or would i still put on some muscle with newbie gains even if in a deficit? Would appreciate any tips! PS. Love your videos! Currently binge watching them all haha!
Paul, this video was so good and so eye opening for me. I'm at a super-physically intense military police training (will be here until June) and I know my body has adapted to the super SUPER low calories I've been giving it (
i’ve been in a calorie deficit for a while now as i’ve lost about 75 pounds over the last 8-9 months, i started lifting but I am attempting to body recomp. The problem is I have gained 10 pounds in scale weight and i eat about 600 more calories than I used to over the last 3 weeks. Is there anything I am doing wrong? Should I be discouraged by the scale weight or is it mostly water weight?
You once told me that it takes the same amount of time for your metabolism to recover as it the time that you dieted. Do you think it's possible to compete at your highest level every year for a natural bodybuilder, if so, would you regard a reverse diet as essential for someone who competes yearly as opposed to just going for it and gaining as much fat as possible before dieting again?
Once a year perhaps. Brian Whitacre does it but he is meticulous. He doesn't go over board once the show is over and begins the plan for the next year right away.
Great video Paul! When reverse dieting, how often would you recommend to increase calories? Every week, every two weeks? And by how many calories? Your video's are really informative and your explanations are easy to understand, keep up the good work!
I'm on week 6 of my cut. started at 121lbs (1865 cals and cut to 1518 cals) and currently 117lbs. I have about 1 or 2 more weeks of my cut depending on how I feel mentally (loving how I look and can keep lowering my fat a bit more). But if in 2 weeks I find ish my cut and want to reverse diet back... how do I estimate my maintenance if it's no longer 1865? I'm feeling pretty am good still, no crashes or tiredness ect metabolism seams good too....
is There a way to stay at my current body fat but go back to eating my 1800ish cals? or is it now that I have to increase my muscle mass to sustain 1800? I can't live on 1650 calories a day.... that's so sad. lol
I love re-feed days lol.. Although I know i need to lose at least 30 lbs to hit 190, not trying to get cut for a show, I think it helps a lot regardless. I like easing in and out of maintenance stages just to see where I am at. It most definitely is not static as you state! Always informative! Thanks, Paul!
Good video- So, before one desires to be a much healthier leaner person they must also remember that they will need to eat like a skinner person forever.
I want to be lean for summer, flat belly thinner thighs get rid of the extra back fat, but I want to keep the muscle I have. I also don't want to wreck my metabolism and make it so I have lower maintenance macros. what should I do? Maintenance macros while still pushing heavy (to me) weights? A small deficit? Help...
I try to hit most days (not the most consistent): 1550 calories 155 carbs 136 protein 43 fat And I do cardio whenever I feel like it/ have extra energy/ planning on going out to eat. maybe 20-35 minutes up to 3 times a week.
I just do 2 week mini cuts. I started at 190 at about 16% body fat after my most recent bulk, and im finishing off my cut right now at about 9% body fat (trying to get my lower abs to come in) and I'm about 170 lbs right now. If i did mini cuts and then take a couple of week long breaks in between, would my maintenance stay the same since i wasn't in a deficit for super long?
Kinda confused at 5:30, you talk about refeed days with your clients. but a refeed day is eating at maintenance for the day. so how is our (Gen pulic) refeed day eating at maintenance which isn't far of from diet calories? I'm confused.... or am I suffering from macro deficit brain? lol
If your calories at the end of your diet is your new maintenance then you would see your weight stagnate since you are no longer eating at a deficit. Also, who the hell gains 25lbs on vacation (unless you're rich and take month long vacations)
Coach, next week I am ending a cut after about 3 years strugling with lose weight. About 3 months ago, I started to do 4 hours liss cardio per day (bike + walking), total burn about 350kcal per hour. What is your better advice for the transition phase? My idea is to reduce to 2 hours day (walking and bike for transportation), and stay in maintance calories for 2/3 week and 45 min weight training 4 times per week, focus in the compound big lifts 6-10 reps focus. My goal is lean bulk for about 6/8 months. Any advice? I am afraid to make any mistake and stay in the vicius cicle...
Great video Paul! I don't think a lot of people realize that our metabolisms are always changing, not just as we age (that seems to be the gen publics scapegoat for why they've gained weight!) but even as we diet! Thank you
I agree it's not common info.
I get excited when you release new material. Please keep it up, Paul! Wisdom is power!
Glad you enjoy it!
I thought that I understood the amount of pressure on young girls to be thin (being a 23 year old female in the fitness and dance world) but it became real for me this past week when I had a 14 year old healthy girl set up a consultation with me for WEIGHT LOSS! I had her mother come in to the consultation and we talked to her about ADDING food into her diet. She was eating hardly 800 calories a day when we did the math. She's been active her whole life and is not over weight for her age. I told her that she absolutely didn't need to lose weight but I would teach how to take care of her body and become stronger so that she can become better at her sport. Her mother later thanked me for affirming what she had been trying to tell her for years. I guess it just means something different coming from a Personal Trainer. We're now focused on becoming stronger and healthier while encouraging healthy food decisions. This was one of those moments that reminded me that I can make a difference. Thank you for bringing the "under-eating trend" into the light. It has more of an impression on young girls than we all might realize.
That's amazing. Really is something that needs to be paid attention to. Way too common.
Surely you would die of starvation on 800 kcals per day??
Y
Bloody love these vids! Thanks Paul.
Very welcome.
Thank you, you answered a lot of questions 🙏
I can’t believe I just never knew this and this info is so necessary !!
Amazing content. This is information that is so important and not enough people talk about it. Thank you!!!
Thank you.
I know I've watched several videos talking about fat loss and "spot reduction" (or lack thereof) but for females that are dealing with the stubborn body fat and cellulite on the thighs.... I've seen terms like alpha receptors- cardio protocols- etc. and discussion about generating heat in that area.... I would love to know what's the bottom line on that topic. I've leaned out everywhere to the point that what is lingering on the thighs sort of doesn't make sense. Nutrition could not be more on point. I'm a stickler for that detail. Im not "dieting" but I'm in a slight deficit and still satisfied with the amount of food (I was an undereater for years). I'm wondering if patience is the only remedy here. But then I see information about alpha receptors and cardio protocols to get rid of it. Have you specifically addressed this before?
Thanks Paul. I know this is an old video but I’m wondering about the idea of gaining weight back after a diet. Is it possible that after your diet you eat above your new maintenance level and have that added “weight” gain be in the form of muscle vs fat. Assuming of course proper training and protein levels?
Checking in from cardio (😝). As always, informative and accessible content. Love it!
Cardio time killer!
Solid upload streak - great content!
It's been fun to put these out thanks for the feedback.
How do I raise my maintenance after a cut because in about 3-5 months im trying to gain as much muscle as possible then cut. Ive been lofting for 3 months now and my maintenance is 2550, I plan to GP to 2300-2250 but im just wondering how to go back once im done cutting
I lost the weight and gained some muscle and i keep restricting myself and im having trouble eating regular food without feeling like i messed up and now i have to binge. what are some things i can do to help to get me back to regular eating and staying on maintenance?
So,
Loosing weight being in a caloric deficit one needs to always count calories in.
But for maintaining I’m guessing it’ll now be a lifetime of always counting calories & meal prepping to maintain that weight for years to come?
Such great content! Thank you for your videos!
I really appreciate the feedback!
if i eat wayy below maintenance calories for a few months and then suddently change to maintenance calories even though theres a lot of difference between the two will i gain the weight i lost back?
My original maintenance was 2400, I’ve slowly lowered my calories over time, I’m now at 1900. Say I finish my cut with 1700 cal intake. What would be my maintenance then?
Awesome video!! 🙌🏻
great content as always Thank you Paul
Very welcome.
saving for after arnolds and april
Thanks Ruby.
Thanks for responding to my question and even making a video the same day! So awesome :). Say you weren't using refeeds- would you bump your carbs and fats by ~100 cals and see what your body does( ie maintain, gain or continue to lose) and just experiment to find your new maintenance?
Very welcome. That is exactly what I would do.
Thanks for the tip!!
But you simply adjust your maintenace estimation based on your new body weight and activity level and you get your maintenance, ofc as you go down in weight your maintenace also goes down but this the calorie calculator will tell you.
I agree, but this video seems to talk about something beyond that, as in the dieting affects it even lower, which makes no sense. Think this all also depends on your starting point and if you were relatively lean already.
Awesome and informative videos as always! I want to ask , do you think that reverse dieting slow and steady, the way you described it, is relevant when cutting not so intensely just for the fun of being lean ? When not dropping the calories so low ,is it better to increase calories slowly and gradually or faster and more aggressively ?
depends on the goal of the reverse, slower means you are less likely to put body fat back on.
I work two jobs, that in total TDEE calories is about 4000 + burned. Sometimes it's over 5000 calories. How can I gain muscle without getting too much fat. Do I really have to eat 4000 calories or more? It's frightening.
Great advice.
You've done a lot of good videos. This is one of the better ones. After reversing for 10ish weeks I'm almost back up to 15x body weight again! Calories are higher than they've been since I starting dieting down almost two years ago now. Reverse Dieting FTW!
I really appreciate that, sometimes when I am discussing things it feels good and this one certainly did.
Colin DeWaay r
Colin DeWaay did you gain any weight during that phase?
Wait so if I started dieting with a maintainence of 2360 calsories and I was cutting for 12 weeks( creating a deficit using both excersise and diet) would my new maintenance calories after the cut be 2360 minus 500 calories or what? I’m a bit confused?
It would be lower, not sure exactly how much so that’s individual
Another excellent video!!
Thank you.
Hey Paul, 2 Years ago i was very obese and in the last couple of years with lots of cardio, calorie deficit i've dropped 110 lbs, the lowest calories ive consumed for over a few weeks time is 1500, and i ocassionally had refeeds up to the 2000's. I'm now gonna cut back on some Cardio since i ended up kind of skinny fat due to lack of muscle. And i'm adding a compound weight training program to build some muscle, either way, would it make sense to assume that my new Maintenance is somewhere inbetween 1500-2000 then? And should i go slightly above maintenance when trying to add muscle? I'm not looking to bulk up (Which either way should be hard as female). But i just wanna get more toned and some muscle definition. Or would i still put on some muscle with newbie gains even if in a deficit? Would appreciate any tips!
PS. Love your videos! Currently binge watching them all haha!
Shouldn't we exclude counting macros if the idea of maintenance calories is simply just burning all of the calories you consumed ± 0-100 calories?
Paul, this video was so good and so eye opening for me. I'm at a super-physically intense military police training (will be here until June) and I know my body has adapted to the super SUPER low calories I've been giving it (
Well you are aware so that's a great sign.
I'm simply doing a multiplier of 135lbs x 15 for around 2000 for my maintenance calories. I hope this is okay...
i’ve been in a calorie deficit for a while now as i’ve lost about 75 pounds over the last 8-9 months, i started lifting but I am attempting to body recomp. The problem is I have gained 10 pounds in scale weight and i eat about 600 more calories than I used to over the last 3 weeks. Is there anything I am doing wrong? Should I be discouraged by the scale weight or is it mostly water weight?
Did u ever figure this out
You once told me that it takes the same amount of time for your metabolism to recover as it the time that you dieted. Do you think it's possible to compete at your highest level every year for a natural bodybuilder, if so, would you regard a reverse diet as essential for someone who competes yearly as opposed to just going for it and gaining as much fat as possible before dieting again?
Once a year perhaps. Brian Whitacre does it but he is meticulous. He doesn't go over board once the show is over and begins the plan for the next year right away.
Paul Revelia cool, I was going to use Brian as an example! thank you yet again :)
Pure knowledge
amazing video Paul
Glad you enjoyed it
videos are gold 👌
Well thanks that means a lot!
Great video Paul!
When reverse dieting, how often would you recommend to increase calories? Every week, every two weeks? And by how many calories?
Your video's are really informative and your explanations are easy to understand, keep up the good work!
Would definitely love to know also what kind of strategies you recommend for reverse dieting and bringing the metabolism back up!
M. He had some good videos about reverse diet ☝🏻😇😇
usually weekly, from 30-100 calories usually but that varies based on response and goals.
Daily
What if you've been dieting on 700 cal a day soo maintenance close to that 1000 ? IS that logic ?
I'm on week 6 of my cut. started at 121lbs (1865 cals and cut to 1518 cals) and currently 117lbs. I have about 1 or 2 more weeks of my cut depending on how I feel mentally (loving how I look and can keep lowering my fat a bit more). But if in 2 weeks I find ish my cut and want to reverse diet back... how do I estimate my maintenance if it's no longer 1865? I'm feeling pretty am good still, no crashes or tiredness ect metabolism seams good too....
6 weeks the metabolism won't adapt much for most, so I would purely guess 1650 calories.
is There a way to stay at my current body fat but go back to eating my 1800ish cals? or is it now that I have to increase my muscle mass to sustain 1800? I can't live on 1650 calories a day.... that's so sad. lol
my goal has always been to loose as much body fat and have 2000 cals be my maintenance. is it possible weighing under 117?
@@ThunderStruck14 this is exactly my position, how did it go? I'm 3 years late haha but did it work??
Presumably after a mini cut maintenance calories would be similar to pre-diet levels because of the short duration of the diet?
more similar than a long cut for sure.
I love re-feed days lol.. Although I know i need to lose at least 30 lbs to hit 190, not trying to get cut for a show, I think it helps a lot regardless. I like easing in and out of maintenance stages just to see where I am at. It most definitely is not static as you state! Always informative! Thanks, Paul!
Me too. the longer I diet the more I love them.
great video!
Thanks Evan.
Good video-
So, before one desires to be a much healthier leaner person they must also remember that they will need to eat like a skinner person forever.
The best talk thanks, EG " slightly more"
I want to be lean for summer, flat belly thinner thighs get rid of the extra back fat, but I want to keep the muscle I have. I also don't want to wreck my metabolism and make it so I have lower maintenance macros. what should I do?
Maintenance macros while still pushing heavy (to me) weights?
A small deficit?
Help...
What are your calories/macros and cardio currently?
I try to hit most days (not the most consistent):
1550 calories
155 carbs
136 protein
43 fat
And I do cardio whenever I feel like it/ have extra energy/ planning on going out to eat. maybe 20-35 minutes up to 3 times a week.
I just do 2 week mini cuts. I started at 190 at about 16% body fat after my most recent bulk, and im finishing off my cut right now at about 9% body fat (trying to get my lower abs to come in) and I'm about 170 lbs right now. If i did mini cuts and then take a couple of week long breaks in between, would my maintenance stay the same since i wasn't in a deficit for super long?
Bro if ur 9%bf u already should bd seeing lower abs
@@naturesounds7979 bro this comment was 2 years old, I know better now.
@@benh3573 ok bro
Maintenance seems like jail.. lose the weight you are stuck eating smaller meals and calorie counting and always watching out 😣
Kinda confused at 5:30, you talk about refeed days with your clients. but a refeed day is eating at maintenance for the day. so how is our (Gen pulic) refeed day eating at maintenance which isn't far of from diet calories? I'm confused.... or am I suffering from macro deficit brain? lol
refeed days are setup at maintenance, that's all I meant.
So essentially the answer is to always reverse diet after a cutting phase back into your maintenance?
Ideally just get back to healthy Amy way you prefer
Paul Revelia If I’m doing my first reverse diet to get to my maintenance, how long should I stay there until starting a cut?
Really enjoy your videos!
Great
Okay so how many calories do you increase to higher your maintenece
A general rule of thumb is about 50 cal per week
I didnt know if you were a surgeon or Property of DOC in your thumbnail.
Damn how do I make an intro like that?
Good
should you drop cardio alittle durring a refeed week?
I reduce by 50%
I am after reduce and riverse diet, and i am always hungry, how to fight with fucking leptine?
Completed a 3 month cut three days ago. My maintenance calories went up💀
Thanks , this helped a lot. Do you have a video on reverse dieting?
quite a few actually!
Yep I've just seen another 2. Thank you. Very informative.
perfecto paul revelia
Thanks
What about a post-cut cut? Ya know, since I went from clinically obese to overweight lol
I lost 70 lbs and my TDEE shows 2052 calories maintenance. Sedentary.
What weight are you? And gender?
TheRelaxingTakeo my bad for late response just saw this. I’m 16 and weigh 140lbs
TheRelaxingTakeo I lost a little more ever since this comment
@@novaplaya nice bro congrats
I was 215 now im 180 im trying hard
when someone ended up with 1000 calories his new maintainance wille be 1100 calories are you serious ?????
Yeah sounds like u destroyed your metabolism man
so people who are more ripped and lean have a lower metabolic rate than people that aren’t as lean
Reverse dieting just creates a longer diet, no good if your’re switching from a cut to a bulk, you’re just delaying the bulk
Not true
Weather MOD Lee Priest much be wrong then
ScottBradyFitness yep
Care to back up your claim?
If your calories at the end of your diet is your new maintenance then you would see your weight stagnate since you are no longer eating at a deficit. Also, who the hell gains 25lbs on vacation (unless you're rich and take month long vacations)
Reverse dieting isn't necessary, one can simply be on their new maintenance post dieting.
It's just a dietician's gimmick to sell their fancy diets!!!
As someone who coaches competitors it’s absolutely necessary to have a plan coming out of a long diet
A plan is a must. Totally agree wid u 👍
U keeep saying the problems but not the solutions
Coach, next week I am ending a cut after about 3 years strugling with lose weight. About 3 months ago, I started to do 4 hours liss cardio per day (bike + walking), total burn about 350kcal per hour. What is your better advice for the transition phase? My idea is to reduce to 2 hours day (walking and bike for transportation), and stay in maintance calories for 2/3 week and 45 min weight training 4 times per week, focus in the compound big lifts 6-10 reps focus. My goal is lean bulk for about 6/8 months.
Any advice? I am afraid to make any mistake and stay in the vicius cicle...
Haider Rizvi hey do you know how many calories u started at before u began ur cut and how much u had to eat after u finished your cut?
Dressed up? Wearing a baseball cap back to front ?
but no gym shirt!
If your gym shirts are like mine Paul it's probably a good job you didn't wear one lol
👈🏾😁👍
Age 3 for girls.... at least for me
What are you on about???
@@tylerandleahcanadian3888 Body image issues for women.