Avoid Fat Regain After The Diet
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- čas přidán 12. 02. 2018
- How to avoid fat regain after the diet is over. Some specific plans to use for those who have been folliwing a strict approach to dieting for a long period of time and don't want to risk putting body fat on quickly.
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Paul your explanations are so simple.. I was so tired of hearing people on the internet about troubleshooting these issues. We love you brother! ❤
Glad to help
This is exactly what I needed! Took me a while to find this video but this has been my biggest question lately. The pacing for reverse dieting has been something I don't see very many people cover. Thank you 👏👏
He is telling the truth. I’ve been up and down 10 times. But I’ve learned to fix my behaviors and changed my mindset.
Really wish I found this video before I regained my weight back after losing it. Really excited to start with my Team Pro Physique coach to get back on my shit though. Thanks Paul!!!
Damn Paul, thank you so much for all your knowledge! I'm so grateful to you Sir!
Yet another terrific video, paul! Thx 💪❤️
Thanks you so much!!! I love how you explain things. Lov from Spain
Thank you Paul for these videos! I am very close to achieving my goal body fat percentage of 12% now and am at a loss as to how I can maintain it at this level or stay close to it at least until autumn (which starts around mid-March). I know I can’t keep dieting but I don’t want to undo all the work.
Thank you so much for this video. I'm doing about 1100 calories a day to hit my goal weight. I do 3 weight lifting sessions and 3 cardio sessions per week, and I will not taper off the working out as I enjoy it very much. I have yo yo dieted several times in the past. I found out that 1650 calories a day is the BMR for my target weight and was trying to figure out how to build back up to that range with out just pouring the body fat on again. Thank you so much, I must admit what you said in your video was kind of my hunch, but it is nice to hear it from some one who is knowledgeable.
This is another issue i have. After i complete my diet, almost a month later, the fat comes back. I'm doing it right this time. Thanks, Paul!👍
I had the same issue in my first diet. I didnt know all the informatin I know today :)
God sent 🙏🏽. I really needed this, thank you 😊
really needed this information! I have lost 6 kilos, but got down to 1300 cals (just for one week) and knew i had to increase (reverse diet) in order to try to drop more kilos. this video helped heaps! i APPRECIATE YOU!
You have actually told us one thing no one want to hear you must not stop working out the same way u used to coz the scale will change not easy as u said but nothing comes easy am glad I found this video I lost 25kgs n wanted to know why my scale slightly changes wen I dnt workout or add more calories thx ❤really helpful
Always enjoy your content Paul, so I dieted down From 365 to a low of 273 for a year and a half. last 6 months I was on keto. now I reintroduce carbs and am trying a lower fat, moderate carb diet but over the holidays I saw all my friends and family and got lots of compliments not I'm up to 294 again since December my calorie intake has sky rocketed. I'm determined to get serious again any tips
Just what i was looking for. Thank you. Very helpful.
Great to hear!
awesome you made the follow up video! great stuff m8
reallyy??
man..you have solution for everything❤
Needed this ! Thanks 🙂
Thank god I found your channel Paul!❤️
Excellent video. One of the best ones.
Very specifically explained. Thank you
Glad it was helpful!
Hi Paul, I have a question - I have been training since 1995, lot of powerlifting and more bodybuilding in the last years, my weight has been pretty much the same in those years ranging from 56kg to 52kg and 18% - 14% bodyfat. Strength training has always been my favourite, being a hardgainer I hated cardio and I was focused on resistance training only. But recently I've became interested in cardiovascular performance more, I bought a wearable and ended up doing one hour of elevated treadmill 6km/h walking three to four times a week in addition to my resistance routine that is also pretty harsh - Gironda 8x8. The problem is I feel like my body adapts very fast to this routine and at the end of the next month I am going to travel abroad and await two weeks with no possibility of training plus I expect some calories more to my diet since I am meeting my parents. What should I do? Start cutting cardio and resistance training volume now or will I survive these two weeks without any bigger fat gain if I only keep my diet (deficit of 400kcal with loads in weekends) ?
Awesome video, Paul. Do you suggest the same approach for people on a slightly less extreme diet? I'm down 50lbs eating around 1350 calories at 5'8
Eating at 1500 calories, flexible dieting, dropped down from 143 to 122 pounds in 6 months, age 18 and 5’6”. Trying to bulk and gain muscle now while limiting fat. Wondering how much metabolic damage I did, and what new calories should be, given I’m in my first 1-2 years of training
My wife and I have been on the keto diet for over a year and we've found ourselves at such a caloric deficit that its almost impossible to sustain for much longer. We've had great success, but want to increase our calories without putting too much fat back on. Would it be wise start by adjusting our macros from 75% fat, 20% protein, and 5% carbs, to something like a 20-40-40 split and leaving the calories alone until we adjust? Or leave the macros and just start increasing calories a little each week?
I’m 24 years old, 277 lbs and 6’3” I’ve lost 51 lbs in just under 6 months. I have a little more to go until I’m done, I was targeting low teen % of body fat to where my abs are fully visible in any lighting not just some.I am under 20% body fat but not sure I’m quite 15% yet? but if not I’m really close. I naturally have a very muscular physique I’m just trying to get rid of the fat around it so that my abs are fully visible in all lighting and I’m close to done. I’m just trying to plan my next phase after correctly. The estimate for my maintenance according to a calorie Calc you put under one of your vids is 2,500, the one I used before that said 2,400 cals. I like the diet I used to get rid of the weight and it’s very sustainable, I plan on keeping it after my cut and just adding more calories from whole foods. Oh, also I have been lifting about 5 days a week and running 2 miles 6 days a week and when the activity is included my cals jump up to like 4,000+ for maintenance. I do plan to scale it back once I reach my goal but would like to keep some cardio in there because I enjoy playing basketball a lot and would benefit from the stamina. Any tips for coming out of my fat loss phase?
Thank u so much Paul I really love your honesty with diet exercise goals hormones etc i had great success with losing a lot of weight with keto for health reasons. While I have kept about 80% off I did gain back about 30 lb since going off and not really making healthy food choices nor exercising as much as I used to. I am trying to lose both fat and weight but I’m kind of stuck in getting that burst of motivation what can I do?
Hie I need to stop keto I'm not pooping always constipated no monthly period it's a month now want to add carbohydrates back lik maize potato etc any advice on the size
Hey Paul,
Could you check this scenario out and let me know what you think. I recently went on a 3 week diet eating 1,500 cals per day doing cardio and lifting (10-12 rep range) 6 days a week. Fat came off pretty easily. My current stats are about 6’2” 185lbs Aprox 10-11% bfat. I wouldn’t mind being a little leaner but I don’t want to take the risk of staying on the diet too long and damaging metabolism, inducing cravings etc. Anyways I’m wanting to find my caloric maintenance point and stay there for a while until I figure if I want to put on more muscle or stay lean for the summer. Do you recommend using the same philosophy of adding 10% a week until I stop dropping weight. Thanks for any input.
Hi Paul, I actually have a question that is related to today’s topic . I’m dieting down because I want to compete this summer in the branch Wareen classic , however I do not want to make metabolic damage by doing so . What will be the best way to keep food intake high but fat loss still coming ? I’m new to macros and I have been dieting down since January 9, 2018 I started 191.1 ponds at 26% body fat and I’m down 7.7 ponds and 23.5 % body fat , I’m 5ft 9 ,22 yrs old and do weight training Monday-Saturday . I care more about body composition and fat loss and keeping it off , than weight loss on the scale . I’m also struggling with my cardio I do it 2x per week and don’t know if I should do fasted cardio on my weight trading days in the morning and slowly increase it the closer I get to the competition?As well as do my weight trading in the evening to maximize my results ? thanks
Sincerely Jesse.M
From (Houston , Tx)
Hey Paul, I ended my cut at 1300 calories while doing about 90 mins of cardio per week. Would it be okay if I gradually added on even more cardio (around 120-150 mins of cardio per week total) and also gradually brought my calories up to my NEW maintenance level?
173cm 30years Male. I went down from 82 kg to 65kg over 14 months. I am eating around 1500 kcal per day. The scale and fat percentage remains the same (~13%) for last 3 months. Should I continue to try to lower my calories to reach ~10% or should I start a caloric surplus and start dieting when I have gained more Lean mass ?
How do you set a target weight goal or bodyfat level that signifies that the diet is over? Is this by the nature of a plateau where you are restricting calories to the point where you forcibly need to start reverse dieting to break the plateau? Thanks.
Hey Paul,
For those of us using MFP, what exactly do you include for carbs, protein, fat? For example, green veggies included for carbs? The carbs from PB or avocado included for carbs? There are food items that are not a "full protein" source, "full carb" source even being a whole food. They have small amounts of carbs, fats, protein related to them. Do you seperate the macros for what they are? Ex: Tuna being only protein, no fat, non starchy veggies not included in carbs or even avocados only being a fat source and not including the carbs that are associated with it? I'm in my improvement season, trying to build lean muscle and adding minimal body fat. Curious how you use these platforms! I hope this all made sense lol and I hope to hear from you. Thanks for your time :) - Jeann
AWESOME content 🙌
Should I do this if i hit my goal weight after I’ve been intermittent dieting (dieting and taking diet breaks)?
Hi! I just reached my goal weight (yay!). I have been dieting over the past 9 months at an average rate of 1 pound per week using myfitnesspal and adjusting the needed daily intake every 5-10 pounds. I have been doing HIIT cardio 3-4 times per week plus vinyasa yoga twice per week. I do plan on keeping up with the workout because it's fun and has done WONDERS for my anxiety, although I do think of switching out some HIIT for steady state cardio, idk. But I am a bit scared of upping my calories tbh because I'm so used to the amount of food I'm eating. I'm not restricting anything, I eat what I want (although I do now prefer vegetables and fruit to sugary stuff, so I guess that's good) as long as it fits my daily calories. I'm not sure at what rate to up my calories to my new maintenance calories and could really use a solid tip.
I have dropped 2% body fat, 11 inches and 6.9 lbs in 4 weeks. I don't count macros, but I have a portion of protein and a portion of carbs the size of my palm for protein and my fist for carbs 6 meals a day. I incorporate a leafy green portion into 2 to 3 meals a day a fat portion is the size of my thumb and add that up to 3 of my meals. I lift 4 days and cardio 2 days a week. One day a week I eat whatever I want and don't exercise. So my question is.. Right now I'm losing fat, but as I get leaner, will I be forced to count macros to reach my goal. Or is this something that would sustain continued weight loss and eventually into maintenance if I continue to follow this approach?
Hey paul, this is the exact question that anyone who has tried keto, atkins or anything else that is not substainable and it is clearly seen in the comments so please reply to the comments that have these questions in them like @Logan Robbins
and @Tori Knill so that all of us can benifit. As always, thanks for the awesome video
Oh my god Paul you’re going to be there? Will you be having a meet up if some sort? I’m coming over from Ireland and I would be honoured to meet you. I may faint, but that’s ok.
As I have stated in an earlier comment. I was 50+% bf. Now I am sub 10. I am working with an online coach that believes in a scientific way of diet and exercise. Thank God he introduced me to flexible diet after I lost weight. I now no longer listen to guru's selling non scientific ideas. He did in a way reverse diet me. Now I need to actually gain back some weight. Thanks Paul for also showing me doctor Joe K. Brilliant man btw. What is your thought on bf set point for people like me? I was 6'2" 400lbs. Now 180. Will I have to return back to 50% bf to normalize my body. I sure hope not. Thanks again.
Hi Paul,
I'm transitioning out of a cut diet. I'm currently on 1800 calories. But I'm almist finished and I plan on adding 100 calories a week and cutting cardio in half. This probably makes me sound silly, but at what point do I stop walking my calories up? Like when do I stop in order to continue to be in a surplus and without ending up fat
You the man 💪
Hoping for a reply I’m currently on my first ever diet that I’ve tried I’m 17 and I was drinking and over weight I stopped drinking and lost weight that then motivated me to start making better choices and lose more weight so I’m on roughly my second week of a 1000-1200 diet eating pretty clean but I lost the weight with no exercise what so ever,my plan was to gradually up the calories after this diet and go for muscle growth is there anything you can tell me I’m doing wrong ? Love the channel thank you 🙏
With the icon meals, can those be ordered for regular everyday home delivery or is it specifically for event/travel purposes? My husband needs easy macro friendly meals because he works a ton and these would be so helpful for him!
Yes order to your house that’s how I get them
Hi paul, i've been subscribe and watching your video..congrats on the soon coming baby.
I have check all your video (i mean a lot) but i found that you never excatly make a video on what a regular non contest people should do to lose weight..i know that u always say that we need to track our diet, i've done that, but i'm still clueless what to do next..
i tried dropping my calorie but it felt like i'm fighting with myself and ended up gaining 1kg only after 1 week trial....
Before that..
i succeed in dropping 8kg last year doing keto, got platou then i found that i need to still get my calorie intake lower when doing keto, whicj kinda bumped me out..because whats the point on doing keto when it's just another calorie counting stuff i need to do..
I'm really lost here..would love to hear feedback from u..
Regards
Radhi
Hey man, 7 weeks ago I was 145lbs (5'8") around 20%bf maintaining on 1800kcals/day. I bumped them down to 1500 for 5 weeks, constantly losing weight until plateau, then 1350 2 weeks, and now 1200 for a week. I'm so happy with the results, i'm still losing mostly fat, i see veins and muscles I did not know i had. I currently weigh 132lbs I'm gonna stay on 1200 for 2 more weeks and then try to maintain on that level of bodyfat. How many calories do you think I should consume? Oh, I lift weights 2 times a week and have boxing training 3 times a week (gonna keep doing those). Thanks in advance man, great work!
Hey how are you and did you maintain your dream physique?
Hi Paul, you mentioned at the end that this is NOT for post competition physique athletes who are most concerned w getting hormones back up to a healthy level. I am in that very such position right now. Went from 198-170lbs for my show; now it's over and I'd love to know your thoughts on the appropriate rate of weight gain. Especially during the first 4-6 weeks. Thank you for all the awesome content man! Its been a heaven-send during this prep.
You need to put on body fat quickly. Look for recovery diet
Hi Paul, just wanted to say your videos are great! I know you said in the video you would respond and I am just confused and just had to ask you that I have recently over the past few months been intermittent fasting and I have noticed some changes but not anything drastic, but I know I can’t eat as much as I use to but for some reason no matter what I do I can’t seem to dial in on what to do right and get to the weight I need. I have always loved the gym and no matter what I experiment with I can’t get the physique I’m looking forward . My strength has improved on some level but no matter what I have done in the past I cannot seem to figure out the right way to get my right physique and diet dialed in any tips or suggestions?
I really appreciate that. Track daily macro's, ensure a deficit is being created!
Hey Paul, I am 17. I just got off a 90 day diet and I don’t know what to do to be able to eat more. I was 151.2lbs and I cut down to 140.2lbs. I ended my diet at 1,750 calories and I want to get back up to 2,400 calories with out putting body fat on.
If I do this and up my calories to my maintenance, when can I start a slow bulk without gaining to much fat ?
I am 14 years old I did keto and then I started to watch calorie I lost a lot of weight I haven't been watching my calories for too long maybe 3-4 weeks how do I know if I have metabolic damage
I've gained 7 pounds in 1 month and walking 90 minutes a day eating 1800 calories I've a very small frame and body fat is 33.5 percent multiple trainers have corroborated that fact and my health has deteriorated since it hit that number. I'm not happy with this at all as my weight went so high in 2018 I hit osteoporosis. Could stress lower my metabolism to the point I gained this amount. I'm in lockdown away from my family and have one constant stressors that has yet to be resolved what would you advise. I may have precancerous cells and I fear fat regain is going to causes serious issues.
Hi Paul, I am an intermediate gymmer. I did an 6 weeks fat loss program and lost 6 kgs of fat. Now I am 80kgs and my bodyfat % is 19%. Currently on 1,200 calories a day. I want to maintain this body of mine. Please guide me as to how shall I go about maintainaince calories?
Hi im 5ft 42yrs and 113lb. Been on deficit for 4 months to lose body fat . Exercise os 5 days week comprising on home weights and cardio. Cardio most days 20 to 30 uphill fast walk. Sometimes hiit instead. 2 x lower body days , 1 upper, 1 x full body 1 x abs and hiit.
Am on 1250 cals and count macros approx 114g protein 110 carb 40 fat.
Whats best to start reverse diet i still need lose juat couple lb but want to tone
I have been on a 500 deficit for twelve weeks at 1400-1500 cal. I am currently trying to find my new maintenance. i have been eating at 1,800 with less than hour of cardio per week and strength train 4-5 days a week... I have gained about 1.5 pounds so far... my question is... should I continue to increase my calories?
I have been doing keto for the past 3 months. Trying to lose weight. I lost my appetite. I am a 36-year-old female who is 5’2”and weighs 134.8 pounds. I have been doing very little carbohydrates I would say about 30 g per day. Some days I only ate 800 cal other days I would eat about 1500 calories. What should be my calorie and macro percentage be?. And how do I increase carbs without gaining a ton of weight? I did about 300 minutes per week of walking. Should I do weight training as I increase calories?do have a very extensive history of restricting and have struggled in the past with anorexia and bulimia. Anorexia only 46 lbs and went through receding syndrome and almost died. I want to get to a place where calories are just not that big of a deal while being lean. I also want my hormones to be at an optimal state. At the end of the day I really just want to be healthy.
Would this method of boosting metabolism work for recovering anorexic who restored weight on less that 1100 calories a day?
Thanos K wouldn’t you gain weight doing that..?
@@adoreyou7449 yes you would gain weight so my sdvice and what worked for me was eating 200 cals extra after 2 weeks and every 2 weeks add 200 kcals
Will you keep loosing weight during this process since it's still a caloric deficit?
I’ve been on a 500 calorie deficit, my maintenance as of 5/6 years ago was around 2000-2500. I’ve lost about 30 pounds and was wondering how long I should space out this “reverse diet” so to speak. I went from 180 to 150lbs and I’m nearing 6’. Any tips?
You've probably solved the problem by now.
I'd look at my data of the end phase of the cut: How much weight did you lose on average weekly?
Let's say it's 400 grams... Then you add that in calories to your daily calories.
No need to sneak out of your cut - unless it helps you mentally.
Do that for a few weeks and continue with your weekly weight averages.
If you start losing some weight again, that would likely mean your metabolism recovered somewhat.
So you look at your weight loss average and add these calories also back in.
And so on, until you're stable.
Paul, I started my reverse diet about 2-3 weeks ago and I put on 3 lbs already, started at 1200 cals and I’m up to about 1500.... I also have had two days of overeating where I consumed about 2000 cals. Any advice for me? I’m terrified to put this fat back on!
why do you have 2 days of overeating? when u even eat more then before. if u just have one of those days u will be fine
Hi iam Gazmend I started training before 3 months and I lost 7 kg following a diet with 1891 Kcal.Now I weigh 70 Kg ( 14-15% body fat) I want to stay at this weight and maybe build some more muscle.Can you please tell me what should I do?should I raise my calories?how much do I have to add?
I've lost 82 lbs since Jan when my husband passed away. I'm 66 years old. I'm 5ft 11in tall. I weigh 152. I eat carnivore one meal a day. H oh w do iij eat to maintain my weight?
icon meals are the best lost 20 lbs with them finished two weeks ago....... now just focusing on macros better choices that are STILL tasty but filing ''whole foods '' and spreading out my meals every 2-3 hours #maintenance. #Boxing.
Can I have an advise with alcohol if it’s ur job to drink? Like PR job..
Get a different job.
So I dieted down, by way of Keto and lost a substantial amount of weight including muscle...and I’m caught in a very unhealthy cycle, I’m now at 106lbs on a 5”6 frame. Eating sub 600/ 700kcals a day and sub 20g of carbs which only come from veg such as broccoli/salad etc. I’m also majorly fearful of the damage done and reversing out of it. Would you suggest increasing kcals via protein/fats alone until a more suitable intake is achieved and then look to try and introduce carbs? Cardio is also high....😕 got to this point by enjoying the Keto way of life....introducing IF....extending the IF to 18hr fasts and then feeling too full in the eating period etc. I’m sure I’m not the only one to have done this
Tori Knill how did it go
Sir during my adolescent age I was quite fat and so I restricted myself from eating since then .....it's been lyk 3 yrs now .....with d restrictions and heavy workout ....in d begining it was quite fine to lose d weight however since I lost it drastically I again gained it in the middle then I learned that loosing weight is something gradual so I made a plan and followed it & lost it quite effectively and healthy ...but recently due to my excessive study pressure load .....I think Lyn I restricted myself from my nutrition....Yes I m an Indian and rice had always been a part of our diet so getting into low carb diet is something really difficult for me still I restricted and now I feel lyk I m loosing muscle mass .....and I also started losing face volume .....so getting no other option m feel lyk eating and overeating .....to gain a bit of fat bit is seems all just everything failed ......I could not sustain with d weight loss and had a drastic breakdown of muscle .....want can I go now to regain a good muscle but not fat in my belly area instead in my hands and feet and face ......sir can you please explain me
Sir i lost 30 kg in last four months.Now i am underweight. But now i cant do Bodybuilding for busyness.so what should i eat to stay energatic full day amd not gain weight?
I did the no carb diet/premium protein diet.
Hi Paul,
I lost 120lbs over 1.5 years. Following flexible dieting and also bodybuilding so I know I’m not what you are talking about, but I wanted to know if you could offer advice to get my hormones back in check. Haven’t had a menstrual cycle for over a year. I weight train 6x a week, no cardio. I’m 5’5, 115lbs eating around 130p, 180c, 35f. Any advice to get my hormones leveled out? Thanks! Love your videos :)
That's a better question to ask Laurin Conlin.
I think depending how long its been since your diet has ended. It's going to come back, it's just going to take some time. Play around with your fats and carbs. Your fats now are at 20% of calories. Try bumping those up to 25 or 30%. As you slowly add calories back in, your cycle should come back in time.
Definitely slowly add some fats back in!! I would try 2 or so g per week
111 lbs...
How can I gradually eat more if I don't track calories because I still rely on my parents (im 15 btw) and lost 20 kg in just 4 months (I'm scared that the weight loss is fast and I might regain it all)
Hi Paul. I have lost probably 80lbs in the past year with myfitnesspal. I'm down to 140 and I'm happy with my progress but I want to maintain weight, but I'm afraid to move my calories from about 1500 to the 2200 that the app says is my maintenance. What should I do? I do about 2.5 hours of cardio a week
Exactly what he said in the video.
Add 10% per week.
First week you’d add 150 calories if you keep cardio the same. So 1650.
The next week you eat about 1800.
Weigh daily as you go along to see how your body reacts. Just don’t add calories and decrease cardio at the same time.
This video is from a while ago but maybe you'll see this. I have been on keto for 14 months and want to come off. I started meeting with a dietician-for a week or two, she said to add some complex carbs after my workout and then depending on how I am feeling, to add quick carbs before my work out. We are going very very slow because I ALWAYS gain weight back after I lose a lot.......it's been a roller coaster ride for years. I do weight training 3-4x a week and barely any cardio because it sucks. :) However, since adding just some carbs back, I already feel intense cravings coming back and I almost just think I am better on the keto............help!!? Anyone!!?
What happens if I raise my calories too much and I gain 1 pound. Do I reduce my calories to lose that a again right away and then start walking them up again?
How drastically will my metabolism slow down fron a month of dieting?
I am doing Keto
So if you where on a low calorie diet slowly put your calories up like 50 calories everyday for a week
Next week another 50 and go on on
Im about complete a year on a caloric defecit and im a bit worried that my metabolism has adapted and that im going to gain all my weight back,I am very confused on how to bring back my metabolism at matinance level.i have lost 45 pounds(235-189lb) being on a caloric defecit and my lowest has been eating 1,350 a week.my waist went down from 45 inches to 40 and my clothes size went down as-well.i really am not loosing any more weight neither am i gaining weight.Since its summer time and i really cant hit the gym or go out because my parents wont let me leave the house.i just want to take a break from the diet and not gain a bunch of fat back while taking a break.i feel like i need to reboot my metabolism so i can finished my weight loss goal and just be happy with myself.what should i do? I just really need help!
workout, eat healthy and add 100 calories each week or 2
So I restricted calories to 1500/day due to an ankle injury , it’s been 8 weeks what do i do now ?
U r soo handsome
So I’ve unknowingly been eating only 800 calories a day - I’ve been tracking everything using my scale for the past 2 weeks. Do I raise my calories or wait until I reach my goal weight?
Now I'm no coach or professional but I will give you my opinion. 800 calories per day is very low and I don't think it's healthy. One of my meals can be as much as 800-1000 calories (usually lunch). FYI I'm a 165lb male. If I was you I would go up to 1200 at the very least.
But what if I just start working out every day for ever
Can you reverse diet without working out?
*intro* ,*soft smile*
I have been on diet since 6mnths and lost 25 kgs.
Current macros 225 gms carbs, 65 gms fat and 165 gms protein around 2250 cals/day
As per inbody test my BF is 12%.
I Can see my upper abs when flexing.
So what to do to get back to maintainence calories?
Maintenance calories are just so simply start adding 50 to 100 cal back in per week
Im doing diet and didn't know that im doing crash diet im aware now that im doing crash diet and been doing it for 8 days idk what to do fix it im cooked😭
Paul I am really confused I have lost 20 pounds in total in last 1 yr with 2-3 rounds of diet.Is it ok to do more rounds of diet? Just took 1 month break
For sure
Since you said you’d reply to any comment I’d thought I’d drop my story I’m a 5’8 female 158 lbs I’ve been on an egg diet for around 3 days going on the fourth day soon tomorrow starting weight was 163 so 5 pounds down so far, my goal is to see 140 on the scale but I’ll settle 145 or even 150
Currently intaking an average of 900 calories a day sometimes a bit less or even 50 more never over 100 calories more as far as excersise goes I’m doing basically 20 minutes of cardio or 30 minutes of strength that has a hint of cardio just wondering what you’d recommend me do (as far as refeeds or reverse dieting goes or however you call it lol) once I see the results I want? I plan on staying on the diet for 7 days possibly 10 or just however long it takes to see the weight loss. it shouldn’t take too long from what I’ve seen. I just really don’t want the yo yo effect but I really need that confidence boost of rapid weight loss. After that I want to do incorporate into just a fitness lifestyle where I eat intuitively. Thanks for considering 🙏
Cronometer app works well for me
If i add 100calories a day in a week.And every Week i add 100 can i compress Them to one day ass a cheatday
its a late answer but maybe for anybody who is asking themself the same question:
no it is not the same!
the metabolism will not adapt to a single day. to make a change in your metabolism it is about gradually increasing the calories weekly and sticking to them every single day.
Just having a big cheat day will not do anything to the rate of your metabolism, more than that it will bring your body to a shock, in which at worst case you can store more fat than usual because the body wants to have energy for the starvation period in the following week.
I hope this can help just one person. lots of Love :)
I done my own diet lol
I love you
right back at you!
Hey! Can I email you about this? I have been through a lot and not am trying to reverse diet myself. Let me know!! Thanks so much!
Training@prophysique.com
@@PaulRevelia Thanks so much!! I just would love some advice if you have time! I appreciate this!
i have questions - but can we privately chat
Sorry don’t do private consults unless it’s a client
I don't want to be a normal human I'm want to be a beast .😂 people like us enjoy not being normal, we love to be challenged. Because we are Greeks gods and you're Zeus 😁 great video.
Thanks beast
I was on a diet and I was eating 500 cals. I lost all the fat but still had stubborn fat. After that I managed to get my cals to 1000 cals and I was eating like that and I was maintaining but I wasn't losing stubborn fat. Last two weeks I was eating 1500 cals but I was sick so I didn't do cardio of workout and on every day I ussualy do a lot of cardio. I am probably getting fatter I can't tell cause I don't have scale but I need to get main maintain calories and my training is starting next week. After I get to 2500 cals I want to lose stubborn fat. Can you please help me and explain how to get to my maintenance with starting my training and how to lose stubborn fat while building muscle. Please I am in big problem .
500 kcal is so unhealthy. Even 1500kcal is insanely low. I don't know about women but most men already have a BMR of 1700kcal.
I'd say you first need to recover from that 500 kcal bullshit before you start thinking about dieting again. Eat more and become healthy.
what if you've restricted diet and you let go...and missed the reverse diet boat...ok you let go and got fat...what to do??when you jog and youre body will just say youre a psthetic loser😂
Ya girl is already skinny af and is scared to regain shit
Btw I'm only 15 but listening to him talking makes me scream *MARRY ME*