Help.. so what do I do when i get "there?"
j4nash
Posts: 1,719 Member
I'm well versed in the setting calorie goals at a deficit, macros etc. and good at eating at a deficit. I'm about 260ish right now, 14-15% body fat and probably have a month, maybe two until I get the BF down a percent or two. I remember a few times Sara and SideSteel saying that once at around 12% BF to stop the deficit and focus on a bulk or maintain. So, since I have the whole deficit thing down, how do I do it the other way? I assume it is as simple as eating at TDEE or TDEE + X% while recalculating macros percentages based upon the new caloric goal? How long should these cycles last i.e. is it driven by weight, body fat, combination? Thanks!
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I'm well versed in the setting calorie goals at a deficit, macros etc. and good at eating at a deficit. I'm about 260ish right now, 14-15% body fat and probably have a month, maybe two until I get the BF down a percent or two. I remember a few times Sara and SideSteel saying that once at around 12% BF to stop the deficit and focus on a bulk or maintain. So, since I have the whole deficit thing down, how do I do it the other way? I assume it is as simple as eating at TDEE or TDEE + X% while recalculating macros percentages based upon the new caloric goal? How long should these cycles last i.e. is it driven by weight, body fat, combination? Thanks!
Well if your goal shifts from fat loss to muscle building, you will need to eat at a caloric surplus (most people increase both protein and carbohydrate but fat adjustments I think are a bit more personal) AND you will need to be on a hypertrophy-focused lifting program. I think the lifting program has a huge influence on how much fat is gained during a bulk vs. muscle increase.0 -
Once you get where you want to be (or close), "reverse" diet. That just means you start adding calories back. I'm not sure on specifics. For me, I cut on 2,000 calories a day and then "reversed" by adding about 100 calories a day every week. So I ate 2100 a day for a week, then 2200 a day for a week, then 2300, then 2400, and I was still losing weight so I made some 200 calorie a day jumps and seemed to maintain at ~2800. Then I did 100 calorie a day for a week jumps until I was gaining ~2-3 pounds per month. Ended up at ~3100 a day. You're a big (tall) guy so I'd imagine your specifics would be widely different but the concept is just add calories slowly, track your weight (and exercises, ideally your weekly exercise routine stays consistent). Most of my additional calories went to carbs but I don't worry if I go over my fat once or twice a week.0
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Once you get where you want to be (or close), "reverse" diet. That just means you start adding calories back. I'm not sure on specifics. For me, I cut on 2,000 calories a day and then "reversed" by adding about 100 calories a day every week. So I ate 2100 a day for a week, then 2200 a day for a week, then 2300, then 2400, and I was still losing weight so I made some 200 calorie a day jumps and seemed to maintain at ~2800. Then I did 100 calorie a day for a week jumps until I was gaining ~2-3 pounds per month. Ended up at ~3100 a day. You're a big (tall) guy so I'd imagine your specifics would be widely different but the concept is just add calories slowly, track your weight (and exercises, ideally your weekly exercise routine stays consistent). Most of my additional calories went to carbs but I don't worry if I go over my fat once or twice a week.
Interesting idea, I like it. My internet TDEE is ~ 3400 but I like the idea of adding +100 a week to see where my actual would be and then add from there. Thank you!0 -
Once you get where you want to be (or close), "reverse" diet. That just means you start adding calories back. I'm not sure on specifics. For me, I cut on 2,000 calories a day and then "reversed" by adding about 100 calories a day every week. So I ate 2100 a day for a week, then 2200 a day for a week, then 2300, then 2400, and I was still losing weight so I made some 200 calorie a day jumps and seemed to maintain at ~2800. Then I did 100 calorie a day for a week jumps until I was gaining ~2-3 pounds per month. Ended up at ~3100 a day. You're a big (tall) guy so I'd imagine your specifics would be widely different but the concept is just add calories slowly, track your weight (and exercises, ideally your weekly exercise routine stays consistent). Most of my additional calories went to carbs but I don't worry if I go over my fat once or twice a week.
Interesting idea, I like it. My internet TDEE is ~ 3400 but I like the idea of adding +100 a week to see where my actual would be and then add from there. Thank you!
Just wanted to chime in with a few thoughts:
There's going to be some difference from person to person as far as when to stop cutting and either go into maintenance, reverse into maintenance, reverse into a surplus, etc.
If you're happy with what you look like when you're around 12% then there's nothing wrong with moving out of a deficit and finding maintenance by adding calories back in. One school of thought is to reverse faster to get you out of a deficit faster and in to maintenance faster, accepting the potential bloating that comes along with it. If you aren't feeling any stress of dieting and you're not in a hurry to get out of a deficit then you can take the reverse phase at a bit slower of a pace (100-150/week).
Ultimately though, let your physique and how you are feeling about dieting determine when it's time to start bringing calories up. If you're happy with your level of leanness and tired of eating at a deficit then it's a good time.
If you still want to lose fat but you're fatigued from dieting then consider a diet break.
If you still want to lose fat and you're feeling fine about your diet and your adherence is strong, keep cutting.0
