I started dieting jan 5th 2023 at 230lbs, now im 179lbs as of august 6th 2023. I did a reverse diet in mid april for 1 week at 208lbs. Now starting my 2nd reverse diet, ultimately want to get down to 170-173lbs. Reverse dieting is crucial if youre doing a long term diet losing more than 20-30lbs.
So without doing it on purpose most of my life I’ve been on a calorie deficit and intermittent fasting as well, I was always curvy -ish or chubby. I’m 31 now, and since a year I’ve been working out more and studying more and teaching myself about nutrition and strength training. I want to be on a healthier calorie maintenance, ive upped my calorie to 1800-2000 a day now with strength training and upping my protein. I’ve gotten a bit bigger but I trust the long term process 🙏🏼
Just wondering if you can still treat yourself to chocolate and dessert on a reverse diet? Im trying to up my daily calories and sticking to my macros but If I eat chocolate will this ruin the whole process and just make me gain fat? should I be eating clean foods in high amounts for the reverse diet?
I would stick to weight training at least 3-5x a week. I wouldn’t introduce any new cardio. Let’s say you’re going on a brisk walk every evening that should be fine. Nothing that’s overextending yourself. Eventually, you can sprinkle in a cardio day, if you’d like. But ultimately it’s tailored to how you feel and perform.
@@julia-l3n5q you’re very welcome. If you need any assistance or have any further questions. You can reach viverosophie@gmail. She’s been a personal trainer for years and has help helped countless women transform their bodies. Hope you have a great day!😊
How do you know when to reverse tho? I am a 43 yr old female, been eating around 1400 cal a day and even before that like last yr prob less than that.. I started lifting heavier in Jan and I might have gained some muscle in legs and lost a bit of fat, but not enough to be happy about it. Weight has actually increased 10 lbs in the last year at least.. I haven’t lost any pounds since starting this.. if I cut more I’m cutting into 1300 cal! Should I reverse and then cut? Maybe I’m being too impatient..
ua-cam.com/video/zg0H3CmsCxQ/v-deo.html&ab_channel=JasonPhillips They have quite a few in-depth videos with this guy on that subject. Heres a really short summary of what you asked. Short answer, don't cut it down unless you are the size of a three-year-old.
Sounds like you built muscle and lost fat at the same time, which is the dream. At least some of those 10 lbs. that you've gained are muscle, especially since you noticed fat loss, visually. If you're eating 1300-1400 calories, bear in mind that at some point, you will have to reverse diet; you'll keep tapering calories down to 1200, 1000, which is pretty much the end of that diet, like it or not. That's way too few calories. So while you don't necessarily *have* to reverse diet now, you will, eventually. It all depends on your hunger, cravings, mood, energy, sustainability. The boys would probably advise you to reverse diet asap.
Would a good example would be a stock vehicle, you want to go fast so you have to use 87 gas, but you start adding on a better filter, a spoiler, better exhaust over a period of time?
you will want to slowly reduce cardio as you increase calories because the cardio is part of your base line.. SO for example, if you eat 2500 calories and do a 500 calorie cardio burn everyday your body adapts to this and your maintinence is really around 2000... for me , i ended my last cut at 2300 with four days of 1 hour LISS cardio, my maintiance was 3000 at the time.. i would start my reverse diet at 2400 and go 3 days cardio and slowly taper it off as I am raising calories. I weigh myself every day and average the week out.. when I see my weight flatline i start to move calories higher and lower cardio.. you have to play around with it .. unless you are diieting for weeks on end it should not be a long drawn out process.. I only cut for 2-3 weeks at a time then go back to my maintence, for a week, repeat process.. (they have a video on this).. its a little slower but at least your metabolism doesnt get jacked up... you also have the option of tapering your cardio off before raising calories because removing cardio would be like raising calories.. but i will always walk just to stay moving so I normally dont do that.. on the flip side if you are going to start a cut you want your calories as high as possible with no cardio....
Adam's explanation of reverse dieting is seriously the best and most comprehensive I have heard. Thank you!
True, but other gay is sexy and handsome 😄
I started dieting jan 5th 2023 at 230lbs, now im 179lbs as of august 6th 2023. I did a reverse diet in mid april for 1 week at 208lbs. Now starting my 2nd reverse diet, ultimately want to get down to 170-173lbs. Reverse dieting is crucial if youre doing a long term diet losing more than 20-30lbs.
So without doing it on purpose most of my life I’ve been on a calorie deficit and intermittent fasting as well, I was always curvy -ish or chubby. I’m 31 now, and since a year I’ve been working out more and studying more and teaching myself about nutrition and strength training. I want to be on a healthier calorie maintenance, ive upped my calorie to 1800-2000 a day now with strength training and upping my protein. I’ve gotten a bit bigger but I trust the long term process 🙏🏼
Hi how’s it going?
This was so useful! Thank you so much.
Awesome explanation, great intro to the concept. Thanks!
3:16 this is the reason why people gain whatever they lost with so much dedication and motivation
Just wondering if you can still treat yourself to chocolate and dessert on a reverse diet? Im trying to up my daily calories and sticking to my macros but If I eat chocolate will this ruin the whole process and just make me gain fat? should I be eating clean foods in high amounts for the reverse diet?
you want to slowly move your calories up so probably not unless the chocolate fits in to your calories.
where was this video last year??????? better late than never
should you increase cardio or weight training as you increase calories?
I would stick to weight training at least 3-5x a week. I wouldn’t introduce any new cardio. Let’s say you’re going on a brisk walk every evening that should be fine. Nothing that’s overextending yourself. Eventually, you can sprinkle in a cardio day, if you’d like. But ultimately it’s tailored to how you feel and perform.
@@thereplay5929 thank you!
@@julia-l3n5q you’re very welcome. If you need any assistance or have any further questions. You can reach viverosophie@gmail. She’s been a personal trainer for years and has help helped countless women transform their bodies. Hope you have a great day!😊
How do you know when to reverse tho? I am a 43 yr old female, been eating around 1400 cal a day and even before that like last yr prob less than that.. I started lifting heavier in Jan and I might have gained some muscle in legs and lost a bit of fat, but not enough to be happy about it. Weight has actually increased 10 lbs in the last year at least.. I haven’t lost any pounds since starting this.. if I cut more I’m cutting into 1300 cal! Should I reverse and then cut? Maybe I’m being too impatient..
ua-cam.com/video/zg0H3CmsCxQ/v-deo.html&ab_channel=JasonPhillips
They have quite a few in-depth videos with this guy on that subject. Heres a really short summary of what you asked. Short answer, don't cut it down unless you are the size of a three-year-old.
Sounds like you built muscle and lost fat at the same time, which is the dream. At least some of those 10 lbs. that you've gained are muscle, especially since you noticed fat loss, visually. If you're eating 1300-1400 calories, bear in mind that at some point, you will have to reverse diet; you'll keep tapering calories down to 1200, 1000, which is pretty much the end of that diet, like it or not. That's way too few calories.
So while you don't necessarily *have* to reverse diet now, you will, eventually. It all depends on your hunger, cravings, mood, energy, sustainability.
The boys would probably advise you to reverse diet asap.
Hi! Which book would you recommend by Lane that educates people who do body building? Thank you!
Yeah that's my question as well.
Would a good example would be a stock vehicle, you want to go fast so you have to use 87 gas, but you start adding on a better filter, a spoiler, better exhaust over a period of time?
beware of organized gangstalking !!!!!
should you increase cardio or weight training as you increase calories?
you will want to slowly reduce cardio as you increase calories because the cardio is part of your base line.. SO for example, if you eat 2500 calories and do a 500 calorie cardio burn everyday your body adapts to this and your maintinence is really around 2000... for me , i ended my last cut at 2300 with four days of 1 hour LISS cardio, my maintiance was 3000 at the time.. i would start my reverse diet at 2400 and go 3 days cardio and slowly taper it off as I am raising calories. I weigh myself every day and average the week out.. when I see my weight flatline i start to move calories higher and lower cardio.. you have to play around with it .. unless you are diieting for weeks on end it should not be a long drawn out process.. I only cut for 2-3 weeks at a time then go back to my maintence, for a week, repeat process.. (they have a video on this).. its a little slower but at least your metabolism doesnt get jacked up... you also have the option of tapering your cardio off before raising calories because removing cardio would be like raising calories.. but i will always walk just to stay moving so I normally dont do that.. on the flip side if you are going to start a cut you want your calories as high as possible with no cardio....