That bump is way too low for how long of a cut you were on. You also have a big thread regarding a deload because you never take time off. You really need to let your body relax for a bit for how long you have pushed it because you never take time off and are coming off a serious cut. Since you are lean insulin sensitivity is high and your body can tolerate food better in a leaner state. I would double that out of the gate (30g carbs and 10g fat) and cut your cardio in half.
Reverse dieting concepts are going to be similar to males. Basically adding back in food and cutting cardio back. Remember you will probably still lose weight in the first few weeks due to the LTDLFE
LTDFLE stands for Long-Term Delayed Fat Loss Effect./ Basically, this is the phenomenon whereby fat loss continues to occur even after the diet has been ended and/or calories have been raised back towards/to maintenance or even above. In the same way that fitness sometimes continues to increase after the period of heavy loading, it’s almost as if there is some type of fat loss inertia whereby the diet continues working even after the person ends it.
The goal in a reverse is to get some weight back on you. Staying that lean year round is not optimal for a health and hormone standpoint. If you think you won't gain anything when you add back food you are mistaken. Especially females being in a very lean state for a longer period of time is where they may start to lose their periods which can have vicious side effects. I have seen it on some of my own clients that I do work with. I had them get bloodwork 8 weeks after dieting (and reversing) to make sure levels are getting back to normal. I also monitor their warmth (Sometimes they are always cold from being so lean), sleep, mood, energy, libido which are all good signs that when adding back food your body is responding.
Wow thank you for this response I will look into all those articles. I am currently at 19% body fat so I dont think I am close to losing my period or that I am as lean as my body could be.
You are correct that I do have pretty intense workouts and i dont take much time off.
I currently eat 1,650 calories and on the weekend sometimes its 1,750 calories.
So you think its still ok to bump up to the 30g carbs and 10g fats?
This is my routine:
Monday: OFF
Tuesday: Upper + 10 min HIIT
Wednesday: Lower + 15 min LISS
Thursday: Upper + 10 min HIIT
Friday: OFF
Saturday: Lower + 15 min LISS
Sunday: Full Body + 15 min LISS
Should how would I change my first week or two?