TIPS: Reverse Diet

REVERSE DIET - my thoughts
1. You don’t necessarily need to go that slow in a reverse. Getting back to maintenance or even a surplus as quickly as possible will allow you to see the most improvement in strength, recovery, mood, fatigue, brain fog, etc.
2. Add Whole Foods that are high in nutrients, fiber, and protein. It is very hard to gain weight on a high fiber and protein diet
3. Keep pushing your maintenance calories. Just because an app says your maintenance is 2000, does not necessarily mean it is 2000. There’s a range to your maintenance and we should try to reach that top end range. The higher your maintenance calories, the easier it is to get in our required vitamins and nutrients for health. The higher your maintenance also makes the cut easier.
4. Don’t worry about the weight fluctuations from day to day (because this is water weight) Look at the trend over a few weeks (this is fat/muscle)

[@thefew6332]

Doc, you Rock

[@deborahbaca1345]

Bangs👍🏻

[@dayanara.5anch3z]

STOP!!! A petite eating 2400 calories?!?! TEACH US HOW PLEASE!!!😟😟😟

[@welcometorenland]

Like she said, it's fuel. Do what helps you move and think, not what adds pounds

[@drjennale]

Powerlifting 4x a week and I try to hit 10k steps daily