Reverse Dieting: Discuss, please
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To me reverse dieting would be eating at Cheesecake Factory0
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Reverse diet is a way to get you to eat more to maintain. When a lot of people lose weight the calories changes there TDEE so they will have a lower TDEE when they get to there weight goal. Might be from the LBM drop that is inevitable. If you don't adjust your intake to that new intake your weight comes back. I will go on a reverse diet into a bulk phase when I get to my cut goal.0
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yopeeps025 wrote: »Reverse diet is a way to get you to eat more to maintain. When a lot of people lose weight the calories changes there TDEE so they will have a lower TDEE when they get to there weight goal. Might be from the LBM drop that is inevitable. If you don't adjust your intake to that new intake your weight comes back. I will go on a reverse diet into a bulk phase when I get to my cut goal.
See this is what I thought it was. Not just simply adding calories slowly to get to maintenance which I assume we all do. So how does THIS work. (Can you tell I really want to raise my TDEE without adding cardio?!)0 -
arditarose wrote: »yopeeps025 wrote: »Reverse diet is a way to get you to eat more to maintain. When a lot of people lose weight the calories changes there TDEE so they will have a lower TDEE when they get to there weight goal. Might be from the LBM drop that is inevitable. If you don't adjust your intake to that new intake your weight comes back. I will go on a reverse diet into a bulk phase when I get to my cut goal.
See this is what I thought it was. Not just simply adding calories slowly to get to maintenance which I assume we all do. So how does THIS work. (Can you tell I really want to raise my TDEE without adding cardio?!)
Building more muscle. Lift more eat slowly more at weight goal is my plan. Also I do plan to do cardio but not for calorie burn reason. It helps in other activities that I want to never stop doing.
I am a special case though and it sounds like after my surgery my TDEE is going to skyrocket up.
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The burn from additional muscle is minuscule, though. Maybe one Double Stuf Oreo a day if you put on 25 pounds of muscle.
Probably half of my cardio and all of my running is purely to raise TDEE so I can eat more.0 -
Oh I'm not a special snowflake. I love how I've been at this for awhile and completely understand CICO, my TDEE and activity level-and I'm still waiting for some magical way to eat more without moving more.0
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DeguelloTex wrote: »The burn from additional muscle is minuscule, though. Maybe one Double Stuf Oreo a day if you put on 25 pounds of muscle.
Probably half of my cardio and all of my running is purely to raise TDEE so I can eat more.
Would you say that after a year of weight training? 2 years? I know that sounds long for some but that isn't to the people who love weight training like myself.
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arditarose wrote: »Oh I'm not a special snowflake. I love how I've been at this for awhile and completely understand CICO, my TDEE and activity level-and I'm still waiting for some magical way to eat more without moving more.
develop a case of lifetime variation of sleep apnea and correct it.
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Say what? You lost me.yopeeps025 wrote: »DeguelloTex wrote: »The burn from additional muscle is minuscule, though. Maybe one Double Stuf Oreo a day if you put on 25 pounds of muscle.
Probably half of my cardio and all of my running is purely to raise TDEE so I can eat more.
Would you say that after a year of weight training? 2 years? I know that sounds long for some but that isn't to the people who love weight training like myself.
Adding 25 pounds of muscle is, imo, non-trivial. Even if it is done, the addition to BMR/TDEE isn't large. Better than nothing? Sure. Life-changing? No.
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DeguelloTex wrote: »
Say what? You lost me.yopeeps025 wrote: »DeguelloTex wrote: »The burn from additional muscle is minuscule, though. Maybe one Double Stuf Oreo a day if you put on 25 pounds of muscle.
Probably half of my cardio and all of my running is purely to raise TDEE so I can eat more.
Would you say that after a year of weight training? 2 years? I know that sounds long for some but that isn't to the people who love weight training like myself.
Adding 25 pounds of muscle is, imo, non-trivial. Even if it is done, the addition to BMR/TDEE isn't large. Better than nothing? Sure. Life-changing? No.
Poster wanted to raise TDEE. She never said she wanted to raise it by numbers of 500+ calories than the average person her size. She also wants this without cardio. She might figure out sooner than later that to do this you more likely are going to need cardio of some sort.
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Oh, I see now. If someone wants to raise TDEE by a non-trivial amount, that's almost certainly going to be cardio. It's not going to be done with more muscle.yopeeps025 wrote: »DeguelloTex wrote: »
Say what? You lost me.yopeeps025 wrote: »DeguelloTex wrote: »The burn from additional muscle is minuscule, though. Maybe one Double Stuf Oreo a day if you put on 25 pounds of muscle.
Probably half of my cardio and all of my running is purely to raise TDEE so I can eat more.
Would you say that after a year of weight training? 2 years? I know that sounds long for some but that isn't to the people who love weight training like myself.
Adding 25 pounds of muscle is, imo, non-trivial. Even if it is done, the addition to BMR/TDEE isn't large. Better than nothing? Sure. Life-changing? No.
Poster wanted to raise TDEE. She never said she wanted to raise it by numbers of 500+ calories than the average person her size. She also wants this without cardio. She might figure out sooner than later that to do this you more likely are going to need cardio of some sort.
My goal is to lose some more fat but put on 25 pounds of muscle. That will add, like I said, about a Double Stuf's worth of passive calorie burn to my day.0 -
yopeeps025 wrote: »DeguelloTex wrote: »The burn from additional muscle is minuscule, though. Maybe one Double Stuf Oreo a day if you put on 25 pounds of muscle.
Probably half of my cardio and all of my running is purely to raise TDEE so I can eat more.
Would you say that after a year of weight training? 2 years? I know that sounds long for some but that isn't to the people who love weight training like myself.
IIRC 1 lb of muscle at rest (this is important) takes 6 cals to maintain whilst fat takes 2 cals. So, if I added a legitimate 20lbs of muscle to my frame (which is a significant amount) I would increase my RMR by about 120 cals. So basically very little.
The reason why people say that building muscle helps magically raise their calorie requirements is because the process of repairing muscle is an energetically demanding process and weight training is usually done by younger men many times a week who generally have higher TDEE anyway which all gets conflated with each other.
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I forget to answer the actual question here.
Reverse dieting is an anecdotal approach to restoring metabolic rate to normal levels after periods of prolonged and / or severe dieting which has usually been accompanied by high amounts of cardio. The theory is that it helps restore normal hormone levels etc and eradicates the effects of adaptive thermogenesis (a greater fall in RMR than you would expect to have happened through the ordinary effects of diet alone.)
So, you keep raising calories slowly up to maintenance and keep it there for a number of weeks /months. Then when your body has been restored to normal you can begin dieting again with a more moderate approach and see losses arising as you would normally expect as your metabolism is working properly again.
Personally I think it can work but the principal reason is psychological - it relieves deprivation which stops unconscious or secret eating which a person doesn't log and makes them generally more active which ultimately leads to a greater deficit than was present before.
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yopeeps025 wrote: »DeguelloTex wrote: »The burn from additional muscle is minuscule, though. Maybe one Double Stuf Oreo a day if you put on 25 pounds of muscle.
Probably half of my cardio and all of my running is purely to raise TDEE so I can eat more.
Would you say that after a year of weight training? 2 years? I know that sounds long for some but that isn't to the people who love weight training like myself.
IIRC 1 lb of muscle at rest (this is important) takes 6 cals to maintain whilst fat takes 2 cals. So, if I added a legitimate 20lbs of muscle to my frame (which is a significant amount) I would increase my RMR by about 120 cals. So basically very little.
The reason why people say that building muscle helps magically raise their calorie requirements is because the process of repairing muscle is an energetically demanding process and weight training is usually done by younger men many times a week who generally have higher TDEE anyway which all gets conflated with each other.
Younger men. Like my age?
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yopeeps025 wrote: »yopeeps025 wrote: »DeguelloTex wrote: »The burn from additional muscle is minuscule, though. Maybe one Double Stuf Oreo a day if you put on 25 pounds of muscle.
Probably half of my cardio and all of my running is purely to raise TDEE so I can eat more.
Would you say that after a year of weight training? 2 years? I know that sounds long for some but that isn't to the people who love weight training like myself.
IIRC 1 lb of muscle at rest (this is important) takes 6 cals to maintain whilst fat takes 2 cals. So, if I added a legitimate 20lbs of muscle to my frame (which is a significant amount) I would increase my RMR by about 120 cals. So basically very little.
The reason why people say that building muscle helps magically raise their calorie requirements is because the process of repairing muscle is an energetically demanding process and weight training is usually done by younger men many times a week who generally have higher TDEE anyway which all gets conflated with each other.
Younger men. Like my age?
Your profile isn't on public viewing but assuming you are somewhere under 30 then yeah.
There are many good reasons to do resistance training but the calorie expenditure isn't one of them though. A person is better off looking to low to moderate intensity cardio done for a sufficiently long period in that regard.
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yopeeps025 wrote: »yopeeps025 wrote: »DeguelloTex wrote: »The burn from additional muscle is minuscule, though. Maybe one Double Stuf Oreo a day if you put on 25 pounds of muscle.
Probably half of my cardio and all of my running is purely to raise TDEE so I can eat more.
Would you say that after a year of weight training? 2 years? I know that sounds long for some but that isn't to the people who love weight training like myself.
IIRC 1 lb of muscle at rest (this is important) takes 6 cals to maintain whilst fat takes 2 cals. So, if I added a legitimate 20lbs of muscle to my frame (which is a significant amount) I would increase my RMR by about 120 cals. So basically very little.
The reason why people say that building muscle helps magically raise their calorie requirements is because the process of repairing muscle is an energetically demanding process and weight training is usually done by younger men many times a week who generally have higher TDEE anyway which all gets conflated with each other.
Younger men. Like my age?
Your profile isn't on public viewing but assuming you are somewhere under 30 then yeah.
There are many good reasons to do resistance training but the calorie expenditure isn't one of them though. A person is better off looking to low to moderate intensity cardio done for a sufficiently long period in that regard.
Yeah I am under 30. I'm getting there though. I also say a lot of personal things in my profile.
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