Reverse Diet | When You Should Stop
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- čas přidán 8. 09. 2024
- When Should You Stop the Reverse Diet? The reverse diet is a period of metabolic building where we add calories to improve metabolic rate. The metabolism adapts to low calorie dieting. This adaptation can cause weight gain if nutrition is not planned properly. This is my opinion on when to stop that reverse.
- Reverse diet range 15-20x body weight in pounds (without cardio).
- Reach your “metabolic ceiling” and hold it for a while before you diet again since your body is still adapting to the higher metabolism, and that’s what we want.
Is 2 months good enough? If i increase 100 calories per week then it'll be 800 in 2 months? So i should be able to reach my peak bmr
Paul I have gotten so much information and content from your videos I can't express how grateful I am for all the free info you are putting out.... I am putting almost all of it to good use in my daily routine..... keep rocking out bro
+Mr. Work Hard Play Hard best news ever!
Yo Paul , i'm loving reverse diet , i stopped dieting after 8 month at 1500 cal 180 g CHOs and now after 4 months i'm 2300 cal 330 g CHOs and the number on the scale is still the same
+Gabriele Iorio 👍 nice work
Paul Revelia Thanks a lot man
how many calories did you increase on weekly basis? Did you do any weight training etc?
Every time I watch one of your videos I wish I lived in the US. It amazes me how down to earth you are, making you one of the best youtubers/advice givers/fitness-oracles ;-) around in my opinion. Would be awesome to have you as a coach. Thanks for the vid.
+Teddy damn thanks dude!
Great video! I'm one of them i adapt very fast! Hence why I've been afraid to ever compete again. I feel i need to understand myself much better before i try to compete again. Love your content and the new podcast!!
The real hard part is when said client is feeling fat/fluffy and they're still at like 10 times body weight or less...
Great info! Went from a round belly feeling weak and starved at 2000cals with tons of cardio.
I reset adding 100cals week dropped cardio completely and abs came in, pumps returned, strength returned and felt great. Weight also maintained at 225. Highly recommended. I totally needed that diet break. Don’t perma-diet you guys. Your hormones and cortisol will be destroyed.
Great advice. Currently reverse dieting and going really well. Up from 1700 to 2500 calories and weight exactly the same. Wasn't sure when to stop/cut again so that really helps to maintain for a while. Thanks.
So, many plans explain how to lose the weight, but never explain how to maintain or even repair your metabolism. Love this video and who doesn't love eating more food. Thanks! :)
so knowledgable! so happy i found your channel! u deserve so many views and subscribers!
This is fantastic, really learning a lot from your videos Paul. Thank you for making these.
Already getting excited for my reverse 😱😂 Awesome video, love how you always manage to explain all the science behind it for everyone to understand 🙌
Yes you crushed it!
You're videos are truly so informational! Thank you for all the content you put out. I absolutely love the topics, and addressing normal questions clients always have.
You're right Paul, you said my attention span is no good but really it is. Some of us have gone through many teachers and have spirits that prevent them from learning. I've been watching your videos for the last week and it's been valuable! I am learning so much.
Currently: I'm "skinny fat" but more on the fat side. I ate less in HS because of depression and lost the weight. After that, I kept dieting for years to no avail. Now, I'm in maintenance until I cut again in January.
Such good information Paul! This makes me want to stop dieting, work with you, and reverse! Ahhh
Awesome explanation Paul! The 15-20 times weight helps a lot. I'm currently reversing on the Avatar Nutrition website. Actually asked Layne this question a few days ago on his live feed. Thanks!
+Matt sweet
Matt I don’t understand the 15-20 times weight :/ how do you calculate that?
Thanks Paul. I'm 16 weeks into a reverse, have gained a few kilos in the last month or so and have been really wondering about the best way/time to wrap it up. This has helped me crystallise my thoughts a lot.
Thanks coach! Amazing video, amazing content as always!
Excellent point to maintain vs going into a dieting phase right away!
Great video would be nice to see one about explaining insulin resistance and ways to help correct it
This was AWESOME! You rock at giving informational content and explaining very thoroughly
:)
If you ever touch on the topic how and which macros you should adjust first in a cut/reverse phase; i.e. should you raise solely just carbs or raise both fats and carbs, about how much and most importantly the scientific reason behind it, Thank you!
did that already reverse diet video
I love these types of videos!!
Love your informational videos!!
Great info as usual
I'm going into a cut now. I'm making sure I take it slow and pay attention to every detai because I have made mistakes with cutting in the past. But that's how we learn! We make mistakes, learn from them, and do better next time!
Good stuff. You should buy a pro mic for better audio quality, looks like you're using the in-built mike. Look into Rode Mics
+Jyot thanks I have a mic 🎤 just an echo in the room
Great video Paul. So a decent goal would be in your opinion is to try to raise your calories slowly to a point and maintain a body weight around 13-15 calories times your body weight ?
I would prefer as high as possible. over 20 times would be fantastic.
Paul Revelia I used to be anorexic and I used to starve my self around 500 calories or less so at and I want to Starr reversing so at what calories I should start increasing do I start at 900 calories and increase by 50 a week? And I run around 2 miles 3 days a week do I have to eat the amount of calories I lose on those days ?? Can you please help me
Thank you so much!
I am reverse dieting because I underate a long time not knowing till I started tracking calories…
I ate only 800 per day so I started adding 50 calories per week.
Now I’m at 1150 calories and going up again on Monday.
Im feeling so much better already but I want to go up to 2000 calories minimum.
My question is can I build muscle with 1150 calories because I want to grow my muscle or should I stop doing that and wait till I’m at higher calories?
(Im 5´3 and 108-109 ibs)
I wish there was more research on this!
research is very tough, very few people adhere to nutrition research.
So what do you do if you are reverse dieting and gaining on a low number, like 1200?
What is a good amount of time to hold steady at your set point before beginning a fat loss phase? A couple weeks? A month? Longer?
Hey Paul good video here. Have you ever run in to clients that have spent time reverse dieting and in a caloric surplus for about 6 months but then still have trouble dieting down for a show? This has been my case for this recent season and we had to cut further than we did for my first season and do more cardio even with taking the time off. Thoughts?
Get it girl, with your thick and healthy self.
How long should I maintain at our maintenance before deciding to cut? & how gradually should one increase for limited fat gain in a reverse?
I love your videos!
start looking for when to stop when all the fat/weight gain is getting to me mentally that it is affecting my performance during workouts.
Thank you! I've always wondered what my baseline caloric intake should be. As I'm adding in ~50 calories a week, any recommendations on the composition of those calories?
Another Great video
Have you studied the recovery diet at all? I would be curious what your thoughts are about it. What makes the reverse diet better than the recovery diet?
+Kait Sweat Lift yes it's another great approach, recovery is a reverse just more aggressive post contest more specific I use it as well
Paul Revelia can you do a video on this?
Hey Paul, lean bulking question. I was gaining at a very steady pace of about .5/week on 3300 calories. I moved for a new job and actually started biking to work - 6 miles each way. I figured I'd need to up calories but I wanted to wait a couple of weeks before I did so. my rate of weight gain has increased dramatically instead. I've put on about 4 lbs in the past few weeks, and even dropped my cals down to 3200 last week. Not sure how this makes sense - I should be burning 500-600 extra calories a day from the biking. Any ideas? Strength on squat and bench have also been going down at the same time it seems like, which is very frustrating.
what sort of foods do you add in a gradual fashion? protein shakes ? are there better kinds of foods to use
Hey Paul! If your maintenance isn't at 15x body weight, do you have any tips on how to build it up to that?
Currently in my first reverse diet and i just increased 100 this week but I’ve been feeling bloated and not the best body image compared to how I’ve felt through this entire process. I’m at 2100 and 15 times body weight is at 2500. I am have urges to stop here and cut down but I know that i have to keep going I feel like it’s just a funk that my calories are higher and kind of freaking out on the thought of increasing.
Hold steady for a while it’s not a race
Paul Revelia i completely agree, I’ve increased roughly every 6 weeks. Should I prolong it? Wouldn’t my body eventually adapt to maintain on 2100?
👍
Thank you!
Paul Revelia Excellent Content as always Paul👍
I'm currently 177lbs and dieting at 1500 Clrs , Do you think
its way too low ?! Thnks for all the informations though !
I jumped from eating 130 carbs to 215 one day and my weight stayed the same . I raised my fats too and nothing happened to the scale it stayed at 128. What does that mean . I barely work out too. I just got tired of dieting. And said fuck it . I was afraid to reverse diet but like i said....I'm glad i did because ow I'm eating 1800 calories and i was eating like nothing before. It just amazed me because i thought i would blow up if i ever ate 200 grams of carbs. Especially because i did it in one day!!. I feel great tho.. still plan on getting as high as i can with my calories tho...
I did reverse, added 50mcals a week and gained 12 pounds , the doc said my body remembered my old weight and went back.. my metabolism is slow and I am so fat
mee tooo😂😂
When should I start reverse dieting and how?
Is there a number, metric, or time span suggested for caloric surplus for a lean bulk to maximize muscle gain and minimize fat accumulation ?
Hey Paul. My fat loss have been plateauing for weeks now. It goes floats around 60-61kg. I have tried doing a refeed and added in some extra cardio and even increase my caloric deficit but it's still not breaking my plateau. Any advices on this?
Paul Revelia I used to be anorexic and I used to starve my self around 500 calories or less so at and I want to Starr reversing so at what calories I should start increasing do I start at 900 calories and increase by 50 a week? And I run around 2 miles 3 days a week do I have to eat the amount of calories I lose on those days ?? Can you please help me
Roro Roro hey there ! I have the same story. I used to starve myself at around 300-400 calories per day. Some days even below that. So let me try and see if I can help you out with how I’ve been reverse dieting so far. So when I started reversing, I started at 500 calories. I was adding 100 calories each day per week and taking out 5 minutes of cardio from each day per week as well. Till I reached about 900 calories, I kept losing some additional weight and body fat. Then I was maintaining my weight for a while even though I was still reversing my way up. After I reached 1200 calories, I seemed to gain a pound of water weight. So that’s when I held my calories steady for another week and didn’t add anything. By the end of that week, I lost the water weight that I had gained earlier .After that, I started adding 50 calories per week this time while reducing cardio the exact same way as well. Currently I’m at 1500 calories and I’m still maintaining my weight from what it was at 900 calories. Because I’ve been strength training, I’ve also managed to put on a little bit of muscle as well as lose some inches even though my weight is still maintaining. I’m still reversing though and I plan on taking it up to at least 1850 calories. And every single time I see a bump on the scale, I just hold my calories steady for a week and the water weight seems to go back down. Then from the next week, I again keep adding. Because my lifestyle is completely sedentary, I do like to keep some cardio and resistance training in. But I’ve been walking it down to a point which is sustainable for me in the long term. And even though a little bit of body fat gain is inevitable throughout the whole journey (which I hope will be as minimal as possible) , it’s still worth it because you’ll get much healthier and metabolically efficient and if you plan on dieting in the near future, it’ll be much easier. If you’re still looking forward to a reverse, I hope this gives you a basic idea about what the journey could be like for you since we have similar dieting histories. Even though everybody’s bodies handle things in different and unique ways.
@@divinefemmme good work! Wow
angry grouse thank you
What if you dieted for a few months got pretty lean 11-12% from 18% then completely blew it and ballooned back past your original body fat? Do you recommend doing a standard reverse and maintenance even at slightly higher body fat or try to get lean again first then reverse?
Once I find my maintenance how long should I stay there before I decide to cut down?
I see you under every reverse video 😂 , how did your reverse diet finally go?
By 50 cals per week do you mean 2000 to 2050 per day, then 2100 per day the next week or only 50 cals total for the week? Cheers
Yes 50 calories to your daily totals.
How long should we stay at that high caloric intake at the end of a reverse when we see some weight regain happening?
varies but generally for as long as you can.
Paul Revelia so I wanna get up to 15x times body weight for calories, I've lost about 92lb in a year I'm down to 201lb with still some fat I would like to lose but my calories were too low, so for past couple months I've raised calories from 1800-2300 I haven't gained any weight back yet my goal is to get to 3000 calories before dropping again to finish cutting
If scale has gone up but I also feel boated/puffy from the food a lot does that indicate to stay there or reduce calories?I’m still below 15 times body weight? (2400-2500) and currently at 2200
Do you consider walking cardio?
+Zach Miner no but I consider it NEAT
Paul Revelia thank you
Hi Paul I am desperate now I need help - I have 8 weeks to go I need to lose 7 lbs body fat. I'm confused wit all there reverse diet, and don't lower down your calories too much. I go to he gym pretty regular and I do cardio (long distance running faster) coz I'm training for half marathon this coming June 17. Help! - sherry
❤️
Hey Paul any advice for feeling bloated on a reverse? Around 12x body calories
Reduce fiber/veggies
Thanks man! Quick response :)
+Paul revelia I have a question I’m at 1950 calories in reverse dieting but my weight is not increasing is actually decreasing should I add more then 50? Please help me
Yes you can experiment with more calories
Hope you are talking about pounds and not kilograms