Reverse Dieting (first time, should I increase calories?)

  1. Reverse Dieting (first time, should I increase calories?)


    Hello everyone, doing my first reverse diet after a short cut, and it is going well but I could use some advice on whether I need to increase calories right now, and how I should transition into a lean bulk over the next month. Here is my weight/calories consumed/cardio performed over my cut and reverse diet.

    Starting weight: 200.5 lbs

    Week: Avg Weight: Calories/day: Cardio/week (fasted LISS):
    Week 1 197.0 2300 420 min
    Week 2 195.2 2300 390 min
    Week 3 193.1 2300 400 min
    Week 4 190.9 2300 300 min
    Week 5 190.7 2600 320 min
    Week 6 191.7 2700 200 min
    Week 7 190.7 2700 210 min
    Week 8 190.2 2700 200 min

    I'm thinking I need to increase calories again(by 100 next week), but would like others advice. My plan is to start lean bulking in February at a 300-400 calorie daily surplus. Should I start increasing calories by 100 every week to slowly ease into it? Or just jump right into a 300-400 calorie surplus at the beginning of February? My goal is to stay lean and keep fat gain to a minimum, thank you in advance for any replies!
    Last edited by danielvp; 01-03-2019 at 04:25 PM. Reason: Making data easier to read


  2. That is one hell of a consistent cut! Nice work. If your goal is to keep lean and minimize fat gain, I would slowly increase your calories (100cal per week) until you begin to see the scale move. Adding in 300-400 calories immediately isn't a massive increase, but you may see some unwanted fat gain from the spike in calories. I would keep it slow and steady, just like you did with your cut.
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  3. I personally would add 100 kcals per week rather than one 300-400 hike in calories but either way would work just personal preference

  4. Thank you! Think I will increase daily calories by 100 every week for the next 3+ weeks. Judging by my weight fluctuations week 4-8 would you guess I am still a little below maintenance at 2700? Also how does 0.5 lbs per week weight gain sound to you for keeping fat gain to a minimum while lean bulking? I've seen you respond to a lot of posts in the weight loss forum, thank you for your feedback!

  5. Quote Originally Posted by danielvp View Post
    Thank you! Think I will increase daily calories by 100 every week for the next 3+ weeks. Judging by my weight fluctuations week 4-8 would you guess I am still a little below maintenance at 2700? Also how does 0.5 lbs per week weight gain sound to you for keeping fat gain to a minimum while lean bulking? I've seen you respond to a lot of posts in the weight loss forum, thank you for your feedback!
    I always aim for 0.25 to 0.5lbs per week
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  6. If you’re natty and you wanna stay lean yeah go up 100 a week and adjust slowly

  7. Quote Originally Posted by danielvp View Post
    Thank you! Think I will increase daily calories by 100 every week for the next 3+ weeks. Judging by my weight fluctuations week 4-8 would you guess I am still a little below maintenance at 2700? Also how does 0.5 lbs per week weight gain sound to you for keeping fat gain to a minimum while lean bulking? I've seen you respond to a lot of posts in the weight loss forum, thank you for your feedback!
    .5 pounds gained per week would be perfect. It's challenging to track such a small gain, but if you're honest with your calorie intake you should be able to increase until you're gaining appx .5 pounds per week. It doesn't take too much of a calorie increase to see small progress, so approaching it slowly to stay lean would be ideal.

    Given your current weight, I would say that 2700 is a good estimate for your maintenance. Everyone is a little different so it isn't a simple one size fits all number though. I would guess that in 3-4 weeks you'll be seeing the scale start to move up slowly

  8. Everyone pretty much covered you. To keep your insulin response optimal and not storing a bunch of fat, 50-100cal a week added is perfect.

    You’re already headed in the right direction by slowly reducing cardio and SLOWLY raising your caloric value. Keep hammerin!
    *Psalms 62:1-62:2*
    Serious Nutrition Solutions Rep

  9. Thank you for the feedback everyone, increasing to 2800 calories today!

  10. Those are nice stats so far bro
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