Let me paint a little picture for you, let me know if it sounds familiar…
It’s the beginning of the year and you decide now is the time you are going to get off your ass (again), start eating better, making healthier choices, begin a new “weight loss” program, or better yet you might even get a gym membership. The new program you have decided to go with is set up perfect for you… it includes both an exercise schedule and “clean eating” meal plan! How wonderful of them to come up with that just for “you”! Short workouts and a fairly structured diet that you can totally pull off… of course, you have to buy some of their products because the program won’t work without them! No problem, they know what’s best for YOUR body and what it needs!!!! You will probably need to be eating a lot less than you were before (maybe, maybe not). Say you were eating close to 2,500+ calories but now it’s suggested you immediately begin eating 1,500 calories or even less (and that’s saying this great program even gives you accurate caloric amounts for YOUR body). You think to yourself “Well, if this is what I have to do lose weight and get into those jeans, I’m going to do it! I’m ready to be SKINNY! I want to be TONED”. (Good God, I hate the word TONED but that’s another story.) Anyways, you commit yourself. You are super motivated. You stick with the program for about a month, have CRAZY good results. Like CRAZY amazing FAST results, losing 5-15+ pounds the first month alone. Holy crap, thats amazing!!!! Clothes are fitting now that didn’t before, you have more confidence, you feel stronger, people are noticing the changes and complimenting you, and overall you are feeling pretty damn good about yourself, BUT also realize that you still have room for improvement and haven’t quite hit your goal weight so you press on.
You continue with that same program, doing the same workouts, and eating the SAME suggested 1,500 calories (probably low carb/high protein too I’m guessing) but you notice that your progress is slowing. You think to yourself “Well, that just means I have to work harder and probably eat less! OK, I can do this! I’m so motivated!” You increase your workouts (probably all cardio or at the very least also lifting 80+ reps using 2lb-8lb dumbbells for each exercise not because you can’t lift more but because you don’t want to get “bulky” right?) and decide you will just eat less, maybe go down to 1,300 calories because thats what it’s going to take right? Awesome, it worked! You lost another few pounds!!!! Good for you! Then you stall again, so you increase workouts/cardio and decrease food AGAIN. HOWEVER, this time after a few weeks you see NO CHANGE or worse yet, you GAINED weight.
Congratulations, your body is now defending itself from you and your diet! It has completely adapted to your new diet/training AND might even have begun to store some body fat.
You begin to feel hopeless, you are confused, you are tired and moody, you feel guilty for having a few cheat meals or days here and there (which may have even turned into all out binges) and what would most women tend to do at this crossroads? Most likely fall off their fitness wagon, stop working out, and immediately begin eating exactly like you did prior to the program, perhaps worse because you were forbidden from eating off your meal plan therefor you have HORRIBLE cravings and find yourself HUNGRIER than ever before. In a few short weeks or a couple of months, you have now put on all the weight you had lost and PLUS more.
Welcome to YO-YO dieting!!!!
Please don’t fret my ladiess, there is a way out of that darkness & despair that might just save your fitness journey and help you reach your goals. It may take a big longer than you want, BUT your body, mind, and soul will thank you for it!
This is perhaps one of the most frequent questions I get on a daily basis at this point because I spend so much time on my blog and Instagram talking about it. I figured it would make the most sense to give a little overview on the process to help anyone out who might be confused as to what, how, and why someone would choose to go this route during the course of their own fitness journey. My hopes in this post (as with my blog in general) is to try to teach and show women that despite what we may have been taught, eating less doesn’t necessarily equal losing weight. It breaks my heart to see so many women and young girls starve themselves all in the name of being “skinny”, constantly reducing the amount of food they eat, trying to eat as few carbs as they can, eating mainly protein all day long, eat below 1,000 calories, do 7 days of intense cardio, workout twice a day, feel miserable, lose hope, AND instead of continuing to lose weight like they want, either completely plateau/stall OR they even begin to GAIN weight. I think we as women especially need to change our mindsets to not fear food (ANY type of food or food group) and eating just because we have been taught XYZ will make us “fat” or it will set us back from our own fitness goals. Obviously, I am not a trainer or nutritionist as I have said many times before, but after almost a full year of research and going through my own trial and errors, I’m still no expert but I think I know enough to give a basic reverse dieting principles and guidelines.
That being said, here is my story….
For me, I know 100% with all my heart & soul that I would not have been able to achieve the goals I had set in my mind last year without reverse dieting. When I first started my journey last April, I was severely under eating but WITHOUT even realizing it. I assure you, it was not intentional. I more or less just ate when I was hungry, stopped when I was full. I had no idea how much I should have been eating or what my body truly needed in terms of macros (carbs-protein-fats). I was adamant that I would never be one of those people who tracked their calories. I didn’t think I had the time for it. I thought it was pointless. I even looked down on people who did count calories. Sad, but true. I placed so many judgements on “those people” with their fitness apps and logging all the food. I mean, I was eating 100% “clean” after all (at that time)! Nothing processed, I made all of my own meals and food from scratch, ate a ton of fruit and veggies, didn’t partake in food at family functions, brought my own meals with me at all times, stopped eating any sugar, and avoided eating out with my family because I knew I would be limited in what I would allow myself to eat. Surely if someone was this “hard core” about fitness and health, they will lose that body fat and get that great a fit body they have always wanted right?
Well, yes and no I suppose. Yes, of course I saw changes in my body from April to August. There is no denying that. I was eating better, making healthier daily choices when it came to nutrition, making those changes my lifestyle, AND I had started actually working out. Hard for your body to not change when you shock it so quickly. What’s interesting here to note and what I attribute as the biggest reason for the change in my body composition is my OVERALL daily caloric intake. For kicks & giggles, one day I thought it would be interesting to compare how much I was eating when I first started my journey to what I ended up eating 4 months later…. if this doesn’t convince you that eating more won’t necessarily make you fat, I don’t know what will.
** PLEASE KEEP IN MIND THAT I AM NOT A BIG/TALL GIRL TO START WITH. I AM ONLY 5′ **
Not only was I was SHOCKED to really see how LITTLE I was eating my whole life (again, NOT intentionally), but moreover how working out AND eating MORE was changing my body. It’s not simply about the nutrition side OR the working out side. These go hand in hand. I was never overweight but I have ALWAYS been “skinny fat”… look decent in clothes but a little pudgy here, little bulgy there, nothing to be proud of thats for sure because I didn’t really work for any of that. Basically, just not truly fit or healthy. After I started eating more (mainly it was because I found myself hungrier after working out every day), my body wasn’t in starvation mode any longer longer. My body wasn’t trying to store fat just to protect itself like it did when I was eating 1,300 calories. That combined with some easy workouts made a BIG difference. I had already laid the foundation to repair my metabolism which had been damaged by all those years of not eating ENOUGH or properly. Obviously at that point last August, I still had no idea about the correct amounts of calories (macros= carbs, protein, and fat) I needed to really hit my goals, but it I was headed in the right direction and had begun reverse dieting without knowing it.
After those first 3-4 months of my journey, I also found myself being completely burnt out on the whole “eating clean” deal AND all the damn cardio (I was strictly doing the Beach Body Insanity Asylum back then 5-6 days a week). I really forced myself to take a step back at that point and reassess how I wanted to continue my journey. I was completely done with depriving myself. I craved pizza and hamburgers and fries and ice cream and cookies and cake and bread and sugar… basically everything I told myself I couldn’t have because it wasn’t “clean”, healthy, or good for you. To be completely truthful here, I realize now that I had also developed somewhat of an eating disorder called orthorexia. I over analyzed every bite I was taking. I had to make sure every ingredient on every package I bought was something I could pronounce. I looked down on anyone who wasn’t eating clean. I lectured my family on the dangers of this and that and why they shouldn’t eat something. Instead of enjoying my meals and food, I became obsessed with making sure I should and could eat it. In addition to that, my progress had also come to a complete stop. My muscles weren’t looking how I wanted them to. I was confused. I was pissed off I didn’t eat any of that pizza my family was eating. I didn’t know what to do but I was SO over it and ready for some changes.
This is when my journey forever changed….
I started lifting weights seriously and heavy… no more lifting baby dumbbells for hundreds or reps, I cut WAY back on cardio (only doing one or two 20 minute sessions per week), I switched from being a clean eater to being a flexible dieter, I tracked their calories/macros, and most importantly I made the conscious decision to begin a structured reverse diet. I really had no idea what I was doing but did a ton of research, began following other flexible dieters on Instagram , and went at it 100% committed. I was ready to take a possible step back on my progress in order to change and shape the rest of my body AND fix my metabolism. Keep in mind, back in August of last year when I got up to around 1,700 calories, I was still only doing cardio, no weight training at all. Even if I had decided to actually diet down at that point to lose more body fat, I most likely would have ended up just looking “skinny” with no muscle definition, no real shape to me. That was not the look I was going for. I was going for STRONG. I was going for ATHLETIC. I wanted to be HEALTHY (mind & body). I was hoping to change my whole body composition. I knew I needed to eat more to help gain some good muscle/shape and prepare my body PROPERLY and SAFELY to diet down. This is when I hired Matthew at MacroFit to set up a plan for me to bring my current 1,700 calories to 2,000…. hence a “REVERSE DIET”. Instead of taking calories away like on a regular diet, you increase them gradually.
Still confused? What exactly does this mean?
Basically, you SLOWLY begin to add more carbs and fat into your daily intake thereby increasing your overall calories. Protein for me has stayed constant since last year. Most people suggest 1-1.5 grams per pound of body weight. Again, this should be done SLOWLY and consistently for a certain period of time. Some people reverse diet for a couple of months, some do it for 6-8 months, I have seen people do it over the course of a year. For me, I basically wanted to push as much food as I could into my little 5 ft frame WITHOUT adding a significant amount of weight or body fat. My goal in August was to reach 2,000 calories and 250 grams of carbs. I ended up pushing even more than that when I decided to reach out to a contest prep coach. I felt like I needed some extra guidance with training, more help assessing goals and how to achieve them, and pushing the reverse diet even further. I basically needed the hand holding through the process and knew there was no way I could diet down on my own after the reverse diet.
This is where I ended up at the top of my slow & structured 3 month reverse diet, finishing at over 2,300 calories and over 320 grams of carbs.
MOST IMPORTANT THING TO NOTE HERE….
** No weight gain and minimal body fat gain (less than 1-2%)**
Was I as lean as I was at 1,700 calories? No of course not. I didn’t expect to be. When you are eating that far over maintenance level (again I’m only 5′, 36 years old), your body simply will change. For me, the majority of those changes are held in my mid section. It’s the first place I gain weight and will be the last place I lose it. I must say that although I didn’t look leaner I certainly felt leaner AND stronger which meant/means so so much more to me. I actually felt more confident about my body at the top of my reverse diet than I did where I was eating 1,700 calories and leaner. Why? Because in addition to increasing my food I was lifting HEAVY! My muscles and body were finally beginning to have some shape. That bit of “fluff” I gained was not a ton of extra fat, I know I had built up some decent muscle under there as well. That’s something that I just wasn’t getting just doing cardio and high rep exercises 5-6 days a week. Most importantly, that reverse dieting process helped me MENTALLY. I no longer feared food, eating out with my family, and/or enjoying treats every day. As long as everything I ate fit within my allotted macros for the day, I could eat it. Pizza, cookies, pasta… I tracked it, I fit it, I ATE it! Furthermore, I was able to hit PR’s at the gym on ALL exercises regularly, I was never without energy, I was more motivated than ever before, I was more confident, I was more driven, and best of all I learned to accept my body at any and ALL sizes. I was happy with myself leaner and at 1,700 calories and I was even more happy with myself a little less lean at 2,300 calories.
Taking those months to focus on the “healthy” VS. the “skinny” is something I will never regret.
Clearly, reverse dieting has so many more benefits than just fixing & increasing your metabolism. It’s not a typical approach for someone to take when they want to lose weight and body fat, but one that will most likely surprise anyone . It’s something I truly encourage all women to try especially if you feel stuck where you are currently at and about to give up all together. Our bodies are extremely smart and adaptive. If you go on an aggressive diet and restrict a lot of calories (PLUS add in hours and hours of cardio each week) very fast will you lose weight? Yes, most likely. Is it the best and healthiest way to achieve your dream body AND be good for long term results? No, probably not. At some point, your body will fight back and basically just say enough is enough. If you have already reached 1,100 calories or less and are still not where you want to be, what then? Restrict further and go to 1,000 calories? 800 calories? Do more cardio to compensate? Eat “cleaner”?
Answer: You don’t have anywhere else to go without damaging your metabolism and most importantly your overall mental well being.
IT’S NOT WORTH IT!!!!
After a certain period of reverse dieting, your body will simply not be able to continue taking in the extra food/calories without more weight gain. I managed to maintain the same weight during my reverse process the entire time. Actually, I lose weight the first couple of weeks when I added MORE calories in. I don’t know if I could have pushed it even further with my intake, but I was honestly at a point where I simply could not even think about eating any more than I already was. Eating that much food was fun for sure and I enjoyed it, but towards the very end, I was definitely struggling to get in the calories each day and kept thinking “No more, please no more food!” I had pushed calories to maintenance level and even further. My body was now prepared to handle a diet/cut MUCH better than ever before. As I shared last week, I’m about half way done with my cut and still feeling GREAT! My calories are in a small and healthy deficit now which has also been done SLOWLY, I’m still eating quite a bit of food every day and I certainly don’t feel like I’m dieting… all thanks to reversing FIRST!
So who do I think could benefit from a reverse diet?
- people doing no to low carb diets for extended periods of time
- those who have yo-yo dieted their whole live’s
- those have no idea how much you should be eating for your current goals (diet/cut, maintenance, or bulk)
- people stuck in a plateau
- people that have been in a very calorie restricted state for quite some time
- those who feel like you must ONLY eat certain foods to achieve your goals
- been in or close to completing a very restricted & rigid contest prep
- those who really want to take their body to the next level and grow muscle (you MUST eat for your goals)
Honestly, I feel like anyone and everyone can benefit in some ways. Even if it’s only for a very short period of time (2-4 weeks) just to get an idea of how much you should be eating every day…. it might make a big difference mentally and physically. Again, for me reverse dieting wasn’t just about fixing my metabolism and increasing my intake to safely diet down. I learned so much about myself, my body, how much (or little) I need to function properly, that I don’t have to follow a certain diet that bans foods/food groups, to accept myself at any size and shape, and most importantly knowing that I was building a better body safely & correctly. No crash dieting. No special programs or dumb supplements to buy. I was kind to my body through this entire process which only helps guarantee that the results will not just be for a few days or weeks like most diets, this is LONG TERM for me. I now know exactly what my body needs and where it functions best now.
My calorie counting days will be coming to an end in the next few months, but because I have spent this past year really seeing what works and doesn’t for ME, I am that much better equipped to maintain whatever body composition I end up with. Once my cut is done later this month, I do plan on reverse dieting again for a short period of time to build up my metabolism and get to a maintenance level I am comfortable with. During this time, I really should be able to maintain the majority of leanness I achieve at the end of my cut/diet. Tracking your macros is great when you have a specific physique in mind to aim for, but definitely not something I personally could do long term (nor would I want to). I’m looking forward to the day when I delete My Fitness Pal from my phone but also know that I could not have achieved anything I have the past 7-8 months without it!
This is where I was a few weeks into my first cut/diet. Muscles and definition are beginning to show now and I’m looking forward to seeing what else my body does!
All a result of LIFTING heavy, minimal CARDIO and EATING properly for MY goals….
And here is what I look like after TWO reverse diets and my recent 15 weeks cutting phase:
So where does leave you? If you feel like you could benefit from giving a reverse diet a shot, how do you get started?
Very first thing I would suggest is to really take a step back from whatever you are currently doing (or not doing) and see what your ultimate goals are. Are you happy with your current program? How much, how little AND what you are being forced to eat? This includes BOTH short & long term goals. In most cases, these goals will change and evolve, but in order to start off in the right direction, you should assess what you want for yourself. Are you looking for “skinny”, athletic, more muscle definition, or simply a better relationship with food?
Here are some other follow up questions I would also ask myself:
- Do you REALLY want this?
- Do you feel like your metabolism has slowed AND want to help repair/fix/improve it?
- Are you willing to put in the work training? (remember in fitness, its not simply just about nutrition… you must put in the sweat & hard work as well)
- Are you mentally prepared to increase the amount of food you eat every day?
- Most importantly, ** Are you willing to begin tracking your calories/macros EVERY day, EVERY meal for a certain period of time (2, 3, 6, 9 months, etc.) **
If you answered YES to these questions and know what you goals are, what’s next?
You can either have a professional trainer/coach set up a reverse diet plan for you OR you can attempt to do it yourself. Personally, I tried it myself for the first couple of weeks and was SO lost. I had so many questions and concerns and didn’t have anywhere to turn. I didn’t know when to increase, how much to increase, where to increase. Having some support during this process can help wonders. That being said, I also know plenty of people who have done it on their own successfully. It just takes some patience, research, and paying closer attention to your body.
Here is a list of people I trust and recommend if you want to hire someone and get it done properly from the start:
** I have worked with William for 2 years now and can 100% vouch for everything he stands for. Client health is ALWAYS his #1 concern. **
A few other coaches who practice flexible dieting, moderation, contest prep, overall health (mental and physical), etc:
Bret Contreras “The Glute Guy”
Macro Fit (good if you only need macro packages)
If you rather give reverse dieting a soft trial run on your own, this is what you will need to do:
- based on YOUR goals, calculate your daily nutritional needs using an online calculator like THIS one (there are MANY online calculators, I suggest using 2-3 and find a nice average to start with)
- buy a food scale and get used to using it for the majority of the food you eat
- download a food/calorie tracking app such as My Fitness Pal ** PLEASE see my article on how I use MFP here if you do not know where/how to start **
- set up a training schedule for yourself that includes exercises and workouts that will suit YOUR goals and YOUR needs.
And finally, here are some of the questions & answers I get asked most often about the process:
- Do I need to start counting calories?
YES. You will not only need to count your calories, but also make sure you are hitting your macros #’s (CARBS- FAT- PROTEIN) every day.
- Do I need to eat “clean”, do Paleo, be a vegan OR become a flexible dieter?
You can choose to eat ANY way you want to just as long as you are hitting your daily macros. Again, I’m a flexible dieter and wouldn’t do it any other way but that is ME and what I am comfortable with.
- Do I need to hit my macros exactly every single day?
Yes and no. Should you aim to hit them every single day? YES. Should you be so concerned, distraught and rigid that it makes you crazy? NO. Get as close as you can, as often as you can. If you are looking to build muscle, be sure to at least hit your protein requirement every day and get as close to hitting everything else as best as you can.
- What if I get off track for a few days, should I just stop and give up?
NO! Get right back on the horse and stick with it. The more consistent you are during this initial process, the easier it gets. After a couple of weeks, it will become a habit. I can literally log my entire day in under 2-3 minutes now.
- What if I gain weight when I first start?
In all honesty, weight and fat gain should be MINIMAL if this is done properly. If after the first week you gain a couple of pounds, don’t add more calories (carbs & fat) in just yet. Take this process SLOW and let your body adjust gradually.
- How do I know when to stop reverse dieting?
Physically, you have maxed out on the amount of food/calories your body will accept and regardless of how slow you increase, you do begin to gain weight and/or body fat.
- How do I know when to increase my carbs and fat?
Again, this should be done slow and controlled. Use your starting macros, see what your body does to start with. If you don’t have any weight gain OR have weight loss the first week or two, increase those babies! There is NOT a standard amount to raise, maintain, or decrease for everyone. Start out with an increase of 5-10 grams of carbs, 1-2 grams of fat and adjust accordingly. Some weeks your body might accept 10 grams of carbs, the following week it may not want any.
- Do I need to weigh myself?
Unfortunately for some, this may be a downside of reverse dieting. I am NEVER a fan of using the scale to determine progress but while reverse dieting, it’s a good idea to monitor your weight just to make sure you are not gaining too rapidly. Again, weight gain should be minimal. You may even find that you are losing weight. Check the scale about once a week to be safe. DON’T get too caught up in those numbers though.
I truly truly hope this helps clear up some questions so many of my readers have about reverse dieting as well as provide some insight into my own journey. I hope that some of the things I have talked about here will help other women in some way, shape, or form!
My Bottom Line….
If something isn’t working for you anymore, you aren’t comfortable with what you are doing, you aren’t making the progress you want, your goals have changed, you feel lost, you are distraught, you are tired, you are constantly hungry, your body feels worn down, you don’t want to be restricted from eating a certain way… whatever the case may be… do NOT ever be afraid to step back from your journey and reassess what you want and how you want to achieve it. As with life, your fitness journey is not a single destination. This is about constantly making improvements (mentally and physically). There will be forks, dips, twists, and turns in the road. You need to be prepared and willing to roll with the punches and not be afraid to take a step back every now and then in order to move 5 spaces forward.
MOST IMPORTANTLY, this is about learning to love YOURSELF at any size, weight, body fat percentage. If you aren’t happy with who you are on the inside, you will NEVER be happy with what you have on the outside.
KerraghMarch 7, 2014 at 11:44 am
Thank you for another thorough and informative post. I also appreciate your mention of orthorexia, which in my opinion, is as prevalent as the more well known eating disorders such as anorexia and bulimia. Keep up the great work both in the gym and on your blog. Best wishes!
corinaMarch 7, 2014 at 6:10 pm
Thanks so much Kerragh! I appreciate you taking the time to let me know that 🙂 XO
LeahMarch 7, 2014 at 8:19 pm
Do you have a food scale that you recommend? Digital, or just the basic kitchen scale type?
corinaMarch 7, 2014 at 9:19 pm
HI Leah! Honestly, I have a very basic basic scale. Nothing fancy, but it is digital. I mainly only weigh my proteins, nuts, seeds, and a few other things. Everything else, I’m ok with estimates given in MPF (1/4 cup, 1 slice, etc.)
KellyMarch 7, 2014 at 8:26 pm
Great post!! Thank you so much for sharing. I’m curious how heavy you are talking about when you say you started lifting heavy weights? I’m struggling with that right now. Thanks!
corinaMarch 7, 2014 at 9:17 pm
Hi Kelly! Heavy is different for everyone. Basically, you want to lift as much as you can WITH proper form. My basic rule of thumb is, if you can easily get 12-20 reps on any exercise its time to bump it up. On my power days, I use max weight to only get 5 reps. On hypertrophy days, I am to get anywhere from 8-12 reps (depends on the exercise). Also, the amount you lift should coincide with your particular goals. For example, I no longer want to build my triceps (just maintain) so I don’t lift very heavy on them. Chest I never go hard on either. But any and ALL isolated glute exercises, I go max weight each time since thats an area I am trying to shape. Once you have your form down, just make sure you are lifting enough to make an impact and fatigue ya 🙂 Hope that helps!
ChloéMarch 7, 2014 at 10:17 pm
Thank you for an amazing and honest blog!
I would like to start reverste dieting. I already eat pretty low carb, but I have PCOS and have been struggling to lose weight ever since I remember. Currently I am doing the “5:2 fast diet” – where I “fast” 3 days a week (eating 500 calories) and eating 1400 calories on non-fast days. I do lose weight on this – however, I leaves me energy-drained due to the low overall calorie intake.
So my questions is: do you think I need to take some time off fasting, before I start reverse dieting? Or just add calories from here?
I am afraid to gain weight, since I have been eating low calorie for months now/low calorie for years. The PCOS does not help either – in fact I am very uncertain if it will even be possible to increase calories that much without gaining too much because of this stupid PCOS :/
Would love to hear your thoughts.
PS: I workout 4 days a week, heavy strenght training and recently started 3 HIIT sessions pr week. Looking to go fra 144 pounds to around 115 at 5’5. I used to be 200 pounds :O
corinaMarch 16, 2014 at 5:07 pm
Hi Chloe! Can you shoot me an email? I have some information for you regarding reverse dieting and PCOS!
charlotte tuckwoodMarch 17, 2017 at 7:38 am
Hi Corina! Would you please also be able to email me about PCOS and reverse dieting? I suffer from it too and am pretty much in the same situation as Chloe (same weight/height/goal weight). I love your honest post and feel like it’s something I really want to give a go. I’m currently at around 1700 calorie a day but I’m still not seeing results and I train heavy weights and dance professionally 5/6 times a week.
charlotte tuckMarch 17, 2017 at 7:47 pm
Would you please also be able to email me about PCOS and reverse dieting? I’m in pretty much the same position as Chloe (height/weight/goal weight) I heavy lift 3 times a week and professional dance train 5 days a week, eat around 1700 calories and struggle to see results no matter what I do!
Loved your post and reading your journey, reverse dieting sounds like something I’d want to try.
Melissa Gaines-MowMarch 8, 2014 at 10:11 pm
Great information, you look awesome. I competed in natural bodybuilding years ago, I have maintained many of the same principals about eating. I like the reverse dieting idea, particuliarly if your thinking about competing and an off/on season but for most people who want to be fit and not spend so much time counting calories/macros I think it’s too much. Whenever I start counting calories I start getting hungrier than if I just eat to be fit and strong, so for me it just doesn’t work.
corinaMarch 16, 2014 at 5:06 pm
HI Melissa! Absolutely, counting is not for everyone and I hope to be done soon after I reverse again to maintenance. I do think its great for people to see how much they really do need to fuel their bodies properly! For me, I was severely underrating and would have continued that the rest of my life. I’m glad to know now after counting, that I should be eating more to properly fuel myself!
JenniMarch 15, 2014 at 1:11 am
Thank you for writing this! After finding you on pinterest about a month ago, I went from random Jillian Micheals and pinterest workouts 6 days a week (2 Months of that without a change!) to IIFYM and I started lifting based on Jaime Eason’s 12 week plan. Unfortunately after trying to hit my macros and lifting hard, I’m not really changing at all. It’s been 3 weeks. Am I just not giving it enough time or should I adjust something? I feel like no matter what I do, I’ll be the same size forever. Any tips on what I might do different? Thanks for the inspiration!
corinaMarch 16, 2014 at 5:03 pm
Hi Jenni! Be patient 🙂 If you weren’t exactly sure about your macros to start with, your body may need some time to adjust better! If things haven’t changed in another week or two, try changing the macros a bit! Hope that helps!
meaghanMarch 21, 2014 at 2:42 pm
I have had PCOS for years now and am having some of the same problems as Chloe. I noticed you said you had information on reverse dieting and PCOS. Would you mind sharing that with me? I am looking to reverse diet and then cut calories for the first time ever. I am getting married in September and have 20-25 lbs to go to reach my goal weight. I have really hit a plateau since December and want to get my metabolism back!
Thank you for any advice you can offer! And you look fantastic!
corinaMarch 24, 2014 at 9:01 pm
HI Meaghan! Based on what I have learned from a few women with PCOS who have reverse dieted, they have all said its the best thing they could have done. They were all so scared of gaining weight, but reverse dieting showed them that they could increase their intake without fat gain. Again, Im not qualified to give you any advice, this was strictly what I was told by a few people. I would consult your doctor or hire someone who specializes in helping those with PCOS! Personally, if you have been under eating for a very long time, there shouldn’t be any harm in trying a different route just to test things out 🙂
FangMarch 26, 2014 at 4:04 pm
Great post! I am so inspired by you and this article! I have tried so many dieting methods through my life including extremely low calorie/low carb/low fat diet which worked so well the first time but failed the second time…..last summer I did a 15-day smoothie cleansing, it worked well during that 15 days but I gained back whatever I lost when I stopped, and that was the last time I was on a diet. Right now I am eating about 1500 to 1600 calories and trying my best to “eat clean”. I lift 3 times a week and do HIIT cardio about 3 times also. On the week days when I am eating 1600 calories a day (5 meals), I am pretty much always hungry. But on the weekends I usually let loose and eat whatever I feel like…..and I do have couple of drinks once a week or two.
I am 5’2″ and 118lb, about 21% to 22% body fat according to my scale(if it is accurate). I am still kinda disappointed with my body because both my body weight and body fat haven’t really changed much the last two years. I know I am getting stronger from lifting but I don’t get any much leaner which really bothers me now….
I wonder if now is a good time for me to start this reverse dieting but I am so worried I might do it wrong… Could you kindly give me some advice please?? Thank you so much!!
corinaMarch 26, 2014 at 4:49 pm
Hi Fang, after speaking with someone in a group I am in regarding PCOS, this is the best response I was given… please note that neither she nor I are trainers, nutritionists, or licensed in anything. This was simply her experience and I am relaying the message!
FangMarch 26, 2014 at 4:12 pm
Reading other comments, I realized I was told that I had PCOS years ago but I have never really paid attention to it, nor thought it might affect my fitness…..
FangMarch 26, 2014 at 7:15 pm
Thanks a lot for the message, Corina! and the person who gave the response! It’s very comforting and helpful to know I’m not alone 🙂 You guys are awesome!
MartinaApril 27, 2014 at 5:11 pm
I am 21 years old, and I was really skinny 2 years ago (BMI said malnourished) and had this super flat belly and thin legs and little body fat because after 3 weeks of working out I could see my belly muscles grow. And I could eat everything! Well we eat generaly healthy at home, home cooked meals but anyway I love sweets and used to eat lots of them. But when I started to attend university lot of stress came up and I haven´t even had time to sleep enough, not to mention cooking or workout. It was really very much exhausting year for me.
So I put on weight (25,5% body fat in december 2014 and felt gross) and this year i started to cook, eat ,,clean,, like you mention on top of your article, lots of veggies, fruit, good fats and lean meat. Now I am at 22,5% body fat (I was sick about a month so I didn´t excercise)
Today I installed MyFitnessPal and found out, same as you, that I eat only about 800-1200 calories a day! And I am not even starving or feeling hungry so I wouldn´t found out without you.
HERE ARE MY QUESTIONS FOR YOU:
– MyFitnessPal recommends me 1300 cal per day, but only 26 grams of sugar isn´t it too little? I noticed that you too exceeded amount of sugar, Should I slowly add 5g every week?
– my workout is 3x per week high intensity cardio (30s sprint, 60s recover about 20minutes it is really effective and hard)3x per week Jullian Michaels HIIT workouts (35-45 min pretty much whole body) and 1 day rest and I can´t find anything similar in MyFitnessPal so I can´t properly count calories
-I would also like to eat 2000 cal with 19% bodyfat like when I was 18
and when I cut back to 1300 for example, won´t my metabolism slow down again?
It would be supercool if you answered at least some of my extensive questions, you are a great helper and to be completely honest, you look and are in so much better shape than my 20yo classmates, not to say you are mom of 2!
Thank you very much, have a nice day 🙂
and sorry for my english, I am european 🙂
porchiaMay 13, 2014 at 1:19 pm
I’m really interested in starting this i have one question , when i have been doing my research i see that a lot of the women are like body builders and that’s not what i want would you say this is not right for me .
corinaMay 22, 2014 at 5:21 pm
Hi porchia! Building and having muscle is a GREAT way to burn fat. The more you have, the more you burn and the higher your metabolism will be. That being said though, you don’t necessarily have to weight train in order to see results. It helps GREATLY though 🙂
ChristinaMay 31, 2014 at 6:45 pm
I’m so glad I found this article as it was very informative! I began reverse dieting about 2 months ago and I’m SO glad that I decided to do this. One thing that I have had trouble finding information on is how long I should stay at a certain amount of calories before I begin to cut. I am currently at 210g carbs and although that’s not all that much, I do feel like I’m beginning to get a lot more “fluffy” and I’m wanting to start leaning out for a vacation I have coming up at the end of the summer. So, with that being said I’m hoping to start cutting ASAP. Do you have any suggestions? Thank you 🙂
corinaJune 1, 2014 at 3:05 pm
Hi Christina! If I could go back to my first reverse diet, I would 100% have done it longer. Remember that although seeing your body change and get “fluffily” is part of the process, the ultimate goal is to repair your metabolism, built your metabolism, and learn to have a good relationship with food (and yourself). Don’t be in such a rush to cut for an event… gotta think long term. If you are only at 210 grams carbs and have only been reversing for 20 months, my guess is that you will have to drastically cut your carbs to get where you want to be. Not worth it in my opinion 🙂
HelenJune 1, 2014 at 12:20 am
I have recently understood the need for reverse dieting. I have been on limited calories for years and years, training every day, and suffered from anorexia and bulimia for over 15 years. I am now relatively recovered (!) but have been working so hard to try and lose some weight and drop body fat (im now 143lbs at 5’3, so to me am huge). I do alot of fitness classes and include lifting weights. I was eating around 1200-1400 calories, less than 100g CHO.
I did research into metabloic damage and believe that this is playing a part in why my body fat is actually increasing and i see no results. WOuld you agree? i have started to increase my calories, and include more carbs, but do struggle at times with overeating and vomiting, which I feel knocks me off track. Do you have any other suggestions as to how I can move forward, is it a case of continuing with the diet increase and try to reduce my cardio? I have started to do HIIT and reduce my classes, still doing weights 3-4 times per week minimum. Lift heavier? less cardio? any things to avoid diet wise?
Very motivated, but feeling a bit desperate! x
corinaJune 1, 2014 at 3:01 pm
Hello Helen Please keep in mind that I am not a coach, trainer, or nutritionist so everything here is strictly based on my own experiences and research. That being said, in most cases when someone has been on a dieting phase for an extended period of time, yes, I do believe their bodies begin to fight back. Reverse dieting is probably the best thing I ever did for myself and I learned so much about myself and my body. If you decide to do a reverse diet, you should be increasing carbs and fat SLOWLY. I think I was only raising carbs 10-20 grams and fat 1 gram when I tracked. You should never eating so much/increasing rapidly that you want to vomit. I lift heavy 5-6 times a week and do minimal cardio 2-3 times a week and only HIIT based. Hope that helps. Again, if you are really serious but feeling lost, I would 100% think about hiring a qualified coach to guide you….
JulieJune 3, 2014 at 2:32 am
I just started my reverse diet this week and I have been on the fence about it until I read this. I am 5’1 and I look just like you did in your “1300 calorie” photo. I started lifting heavy weights a couple months ago but found it difficult to get through my workouts… And I was hungry ALL THE TIME! I am starting to realize the stress I was putting my body through and I wasn’t giving it enough fuel to make it through the day. Your results are amazing, and I am now 100% committed to this plan. I am looking forward to getting stronger and developing a healthier relationship with food.
corinaJune 4, 2014 at 3:49 pm
Congrats Julie! Reverse dieting is probably the best thing I ever did for myself and I will continue to promote it to anyone and everyone! I learned SO much. Good luck on your journey!
BrigitteJune 3, 2014 at 10:32 pm
thanks so much for posting this! i went through a similar issue. i kept cutting calories and increasing mostly cardio exercise until i was so hungry, exhausted, and moody all the time – and i was actually gaining weight. about a month ago, I found out about reverse dieting and its really helped. I increased my calories, reduced my exercise and focused on lifting, and have even lost 3 lbs (plus i actually have energy!). however, i’ve found myself slowly wanting to go back to my old ways of cutting and cardio. it’s great to see your post and know that if i just stick with it i can have a much more satisfying diet AND the body i want. im just curious – will this continue to have to be a cycle? when i am done with my reverse, and begin cutting, will I just get back to the same stagnant point and then have to reverse diet again?
corinaJune 4, 2014 at 3:48 pm
Hi Brigitte! I think it all comes down to what your goals are. For me, I want to continue building and changing my body so I will do reverse/cutting throughout this year. Once I get to where I want to be with my goals though, I will strictly just maintain at a certain caloric intake. Say for example I had weight to lose at some point because I gained too much, then I would start the process again. You wouldn’t necessarily have to go through a reverse & cut continuously if you get to a point where you are really happy. Hope that helps!
MikaylaJune 4, 2014 at 12:10 am
Thank you so much for this post. I’m currently reverse dieting and while I’m enjoying it, have felt a bit self conscious with that “fluffy” feeling along the way. But I know I can stick it out thanks to your information. Thank you for sharing, I found myself wide-eyed and nodding along as I read, relating to so many things you wrote. Continue to inspire!
RosieJune 9, 2014 at 1:11 am
I find your blog really inspiring! Thanks for taking the time to share your story. This reverse dieting sounds really interesting. I have about 45 lbs i need to lose, could reverse dieting work for a larger amount of weight to lose?
corinaJune 15, 2014 at 4:13 pm
Hi Rosie! The point of reverse dieting isn’t necessarily for losing weight… its to repair and build your metabolism as well as help your relationship with food. Reverse dieting also helps with the dieting process because it prepares your body for it.
Angela bJune 11, 2014 at 3:21 pm
I am so inspired by your journey and want to attempt it. As an group fitness instructor I have been heavy into cardio and moderate weight lifting. However I have totally hit a plateau and as 5’2″ weighing 10 pounds more than I’d like is a lot of weight. I am looking to lean up (stomach and upper body especially) and the macros and reverse diet seems like a good avenue for me to try. I visited the macrofit site and did the free calculator but want to go for a program.
When you wrote above that you hired someone from macrofit. You did it all online? And what was the package that you initially started at? I am torn as to what package to buy. I appreciate your input when you get a chance. Thanks!!
corinaJune 15, 2014 at 4:10 pm
Hi Angela Initially I did hire Matt at MacroFit to reverse diet me but I wanted to go further and have something more in depth so I reached out to William at Metabolic Evolution. Best advice I can give you is to hire a coach who specializes in macros and body recomposition. This way you have someone holding your hand every step of the way!
KaileighJune 11, 2014 at 6:49 pm
I’ve been trying to reverse diet, and the first week my weight stayed the same, but after that i’ve gained 6 pounds and it has stayed there for the past 3 weeks! The changes I made for the third week i have taken away to see if it would help, but it hasn’t!. Do you have any advice on this! I’m loathe to add any more until i lose this 6 pounds, but it;s just not going away!
corinaJune 15, 2014 at 4:08 pm
Hi Kaileigh Unfortunately, I am not a trainer or nutritionist so not sure how much help I can be. They point to reverse dieting isn’t necessarily to lose weight and body fat. In most cases, weight gain is normal but should not be significant if done properly. If your body doesn’t adjust to an increase in calories one week, you should most likely stay at the same count until your body adjusts. Also, increases should be done very SLOW. You will really only be adding 5-20 grams of carbs a week and maybe 1 gram of fat. Also, keep in mind that reverse dieting is a way to help and rebuild your metabolism so if you aren’t comfortable with gaining, the process of reverse dieting might not work for you. Although, I believe everyone should try it 🙂 Hope that helps!
HelenJune 12, 2014 at 1:12 pm
Oh my, did this strike a chord with me. I’m so glad I stumbled upon this. Now to try to implement it and change the way I view my “diet” and general relationship with food!
Thank you for taking the time to post such a detailed article. Now I’m here, I might just have a wander round the rest of your site 🙂
Ashley N.June 17, 2014 at 9:30 pm
Seriously this was the MOST helpful blog post EVERRR! Thank you so much! I am currently finishing a 12-week online training program and my meal plan was based off eating clean. I have been cycling carbs and averaging about 1500 calories. I know it’s not a sustainable way of living. I have been doing a lot of research on IIFYM and have been ‘practicing’ tracking macros on weekends (my meal plan provides the macros). I know that is the lifestyle I want to continue in pursuing along with lifting heavy ass weights. The thing I find most confusing is knowing where to start and how to figure out your macros! I believe I will need to do some reverse dieting because I have been restricted for so long….I will definitely be checking out your resources and probably paying someone to help me. You look incredible and I appreciate you sharing your story!
Henrique EstêvãoJune 19, 2014 at 9:24 am
A life saving post for me, love you so much <3
Keep up the good work!
Consuelo EbertJune 29, 2014 at 8:47 pm
Corina, can you advise if I am understanding this reverse dieting correctly or not: If I would apply it to my life I would track what my intake is currently for two weeks. From one of the coaching sites you suggested I would plug in my calorie amounts for each day during those two weeks. A suggestion would be made, based on my activity level how high I should go in calories that are than divided into micros (total grams of prot/fat/carbs). I would then decide my own food choices while staying in grams suggested for each micro type- for me it would be divided into 5 meals. I would gage my weight to see if Iam maintaining or gaining. At that point, the coaches may suggest changes in the fat are carb counts, depending on my goals. Once I am maintaining say at 1800 cal. To put on muscle I would reverse diet higher maybe to 2300 cal. I can expect some fluff the next phase would be to cut by going down to 1700. If Iam happy with the results I am guessing maintenance would be at at least 1700 -1900 die to the muscle gained. Am I understanding this correctly? – note I lift weights 5x a week and cardio 6x a week. Thank you!
corinaJune 30, 2014 at 5:03 pm
Hello Consuelo! Please keep in mind that I am not a trainer or certified in anything, so information found here is 100% based on my own trial and error and research. That being said, everything you said is accurate 🙂 The only thing I would personally change in your regimen is reducing cardio (IF you don’t enjoy it AND if you are trying to increase quality muscle mass). If you love cardio, you should do it but it may effect your muscle 🙂
CamJuly 5, 2014 at 6:49 am
So are macros directly related and only used for reverse dieting? I put in my daily caloric intake into a macro calculator and it came out with more calories than I already eat. Am I doing it right?
corinaJuly 13, 2014 at 2:05 am
Hi Cam! Reverse dieting would be suggested for those who have dieted (had restricted calories) for a certain amount of time and need to bring themselves back up to maintenance and beyond. One would push past maintenance if they want to increase their metabolic capacity, put on more quality muscle, etc. and the extra calories will help there. Hope that helps!
saraJuly 10, 2014 at 2:36 pm
Hi corina! I am 17 years, and i started my weightloss journey 10 months ago,i was 16 and i was 142 pounds it was my heaviest. I used to eat fast food,candy,processed food all the time and i hated to exercise so i wasnt exercising at all.I decided to change that! I change my eating habits,and i start exercising. At first i was just eating healthy without knowing what calories and macros was. Then i meet MyFitnessPal and this app really helped me to lose weight because i was eating around 1200 calories/day. At first i lost weight i was happy and it motivates me to exercise more i became a running addict XD I lost weight and i am now 122 pounds,thats great i lost 20 pounds but now i feel like my body adapt to this weight bur i still have A LOT of body fat,and i don’t lose weight or fat since 3 months now and i am desperate. I eat now around 1000 cal and i know its really bad for me! But i really want to increase my calories and macros and start lifting weights. Now i eat around 1000 cal a day, 115g carbs, 90g protein and 35 g fat, and i really want to start reverse dieting because i really think it can help me to achieve my goal. I want to lose FAT and build lean muscle and i know that with my current diet its not gonna work. So if i want to reverse dieting i need to slowly increase my calories and my macros? But i have to increase my calories to maintenance or more ? Sorry for the story of my life but i really wanted to explain where i am now. THANK YOU FOR THE TIME YOU ARE GIVING ME!!!! Ps : you look amazing *_*
corinaJuly 23, 2014 at 4:38 pm
Hi Sara Thanks so much for reaching out to me. Unfortunately, I am not a trainer or nutritionist so Im not sure how much help I can be. Reverse dieting will definitely help your metabolism and body especially if you have been in a deficit for an extended period of time. You would SLOWLY increase your carbs and fat.
SuzanneJuly 20, 2014 at 9:22 pm
What’s discouraging for me is that you are tiny to begin with and it sounds like you have a hard time gaining weight. You are lucky because you don’t have to do anything to be skinny. I’m taller and bigger than you, 5’4 and 140 lbs. At the top of the “normal” bmi range before I’m considered overweight, and I have a hard time losing weight. Any suggestions for us girls?
corinaAugust 5, 2014 at 5:25 pm
I definitely don’t have a hard time putting on weight/fat… if I constantly over ate I wouldn’t be the size that I am. Putting on quality muscle mass is much different than being able to gain weight. The suggestion I have for you is the same as I have for myself… know your portion sizes, ensure your metabolism is healthy, and train hard.
Julie MendezJuly 21, 2014 at 1:56 am
WOW!!! I have always been cautious about having more than 1200 calories a day but after reading your story and seeing your results I must try this. Hope it works for me. Thank you for taking the time to write and share your experience. Truly motivational.
vicJuly 22, 2014 at 10:33 am
CAN YOU make a post of what “I ate today”. Something like this?
corinaJuly 23, 2014 at 4:35 pm
Hi Vic You can actually see a couple of months worth of meals and training here on my blog! Look under “reverse dieting” and journal 🙂 Hope that helps!
SamanthaJuly 22, 2014 at 3:28 pm
Great article!! I couldn’t agree more. Started upping my calories a few weeks ago and my abs have never looked better. Good luck continuing your fitness journey!
KatieAugust 7, 2014 at 2:48 am
Hello there! I understand that reverse dieting is best used to help with metabolic damage, but I am wondering if it is still useful for those who want to increase caloric intake? Right now I’m maintaining on about 1,700 (I’m 5 foot also) and I’m looking to bulk. I’m having trouble finding sources that talk about reverse dieting for those that may not have metabolic damage, just looking to be able to maintain on more.
corinaAugust 12, 2014 at 4:52 pm
Hi Katie! I actually reversed without having a damaged metabolism! Strictly did it to improve my metabolism AND put on some muscle 🙂
RebeccaAugust 14, 2014 at 9:01 pm
Hey, I’ve been tracking my calories 2 years now but only lifting heavy for 10 months. I was on a much lower calorie amount, until I began reading about the importance of eating more. So I ate more and tracked meticulously to find the level where I could slowly gain muscle without adding too much fat. That seemed to be 1700 calories, which I stuck at for a while, quite happily. I eventually started to feel tired and sluggish though and theorised it was because I needed to up my calories. So I did, and this was a continuous process, by which time I got upto 2000 calories (2200 calories on major lift days). And this is where I am at right now. However, the past couple of weeks, my weight has begun to increase and my tummy (where I notice weight/fat gain first) has gotten bigger too. This is where I started to research again, came across your website, and it seems that I had unknowingly been reverse dieting (I am just under 5 feet tall) so I know 2000-2200 calories is quite a lot for my size, but until recently, I was maintaining at that. Is my body now telling me it is ready for a cut? I’ll be honest, I got really frustrated and upset when the scales crept up and I noticed a difference in my midsection. Finding your website now explains why (as I think I’ve been reverse dieting) and maybe explains my recent strength gains.
I’ve used the calculator you provided above, which puts me at 1659 calories. Would you suggest I give this a go now? And if so, how long do I know to cut for? Would it be if I ever start to feel crummy again and/or lose too much weight? And then would it be a slow reverse diet again?
I apologise for all the questions. ????
SterlingAugust 17, 2014 at 7:22 am
I came across this article on Pinterest. Before I even think about a reverse or any other kind of diet I need to just eat. I’m not anorexic or bulimic I’m actually overweight. I tracked my food for a little while on myfitnesspal and I think I hit my caloric goal twice. Thanks to your article I am considering getting with the folks at Macro Fit just to get a starting point. I sit a lot for my first job and walk a lot for my second so I may lose some weight. I won’t stress about working out until I get my eating habits worked out.
I may not be on here again, but I did want to thank you for pointing me in a direction without it I would still be doing the same thing and wondering where to go.
NatalieAugust 24, 2014 at 1:18 pm
This was a very interesting read… I have a lot of complications with this because I’m honestly at my wit’s end with trying so many different things, progressing, but it not being sustainable. I recently gained a bit of weight, and I’m unfortunately panicking & trying to get it off quick… So I’ve been in the process of a 3-week sugar detox. Pretty simple, I’m just focusing on consuming a lot of vegetables & proteins for this time. After the three weeks, I ease back into things like fruits, etc. I, for one, have just noticed sugar not doing ANYTHING for me other than pure enjoyment from time to time. The problem is, I want to invest in one of these online packages or coaches but they’re so expensive. I don’t know where to start to get me out of this whole & to be living a life that isn’t based around how to tweak an eating plan/activity plan that’s just right.
corinaAugust 25, 2014 at 6:18 pm
Hi Natalie Best advice I can give you is to save up some money and hire someone who specializes in body recomposition, flexible dieting, and macros. Its an investment BUT one that may help you for the rest of your life. Just my $0.02 though! You can easily research online and do the whole trial and error thing, but for me, it was much easier having someone walk me through everything and if I had any questions, I could have them answered immediately.
JessAugust 25, 2014 at 1:27 am
Loved every part of it and definitely helps me move in the right direction. Thank you
kimberSeptember 4, 2014 at 1:22 am
Great post!! I am just getting into the flexible dieting and wanting to learn more about reverse dieting…very interesting stuff!
MollySeptember 14, 2014 at 2:53 pm
Great article! And let me preface this by saying, I know you are not a trainer, nutritionalist, etc and that is exactly WHY I want your opinion. 🙂 Here goes….I am overweight – about 38% bf. Been yo-yo dieting my entire life – 1200 calories to weight watchers to low carb to paleo to clean…you name it, I’ve tried it. None of it works, I get discouraged, give up and then just start eating whatever I want again and each time end up a little heavier than where I started the last time! I am not sure I haver ever put my body into a long term caloric deficit or really any long term low carb (yes for periods of time but then like I said, give up). Anyway, started tracking macros about a month ago and have them set at a 500 kcal deficit from maintenance – 1600 cals. Seeing some results but minimal (definitely NOT like what I see from other gals pics, etc). In your opinion, is it worth it to look into reverse dieting to try to crank up my metabolism? Or stay at 1600 cals for a bit longer until I really plateau and then look into reverse dieting?
corinaSeptember 15, 2014 at 2:47 am
Hello Molly! Thanks so much for reaching out to me! Unfortunately, like you mentioned, I am definitely not qualified to give any nutritional or training advice. I would strongly suggest you reach out to a coach or trainer that specializes in body recomposition. Personally, based on what you have said in regards to your dieting history, it might be time to pull yourself out of a deficit… perhaps try reverse dieting until you get to maintenance and see how you and your body react 🙂 can’t hurt to try!
Heather BaedkeSeptember 19, 2014 at 1:46 am
Hello:) I absolutely love your blog and have read I think almost all articles. I love the idea of flexible dieting and macros. You had mentioned in a comment above to hire someone to help taking the guess work out, do you suggest anyone?
Thank you, Heather
JuneSeptember 19, 2014 at 3:28 am
Thanks so much for sharing your experience, Corina. Would you mind sharing your training split? I’ve been lifting 3 days a week for one year now. Started out with 3 full-body workouts, but now I’m on a 3-day split. I would love to increase to 5 or 6 days, but I’m afraid of all that I read about overtraining, etc.
JuneSeptember 19, 2014 at 3:32 am
Oops, sorry, I just found your other article on weight training! Thanks anyway!
TaraSeptember 28, 2014 at 9:10 pm
Corina, this information is highly informative as I fit into that phrase of my body storing fat and can’t lose anymore lbs despite my daily active routines. I am now learning and starting the reverse diet(macro) phrase with active heavy lifting.
Do you have any other suggestions for me please…. I have done lifting BUT never focused on HEAVY lifting.
Again, absolutely wonderful detailed information…
corinaOctober 1, 2014 at 4:58 pm
HI Tara! All I can suggest is hiring someone who specializes in body recomposition who will help you reverse diet 🙂 Your body may need a break if you have been in a deficit for a long period of time. Heavy lifting will also help 🙂
KaylaOctober 13, 2014 at 12:57 am
Love this article and how true you are about everything. Im 64″ started lifting in March and was eating about 2000-2100 calories lifting 4-5 days a week. I gained about 10# during bulking. In June I started cutting and wasn’t losing weight. So in September I started eating about 1600 calories and still weigh the same!! Should I try to reverse diet? I never got to a lean phase and feel like I’ve gained a lot of weight. Thanks!
BrittanyOctober 16, 2014 at 5:11 am
Thank you so much for this post. I just came across reverse dieting and started looking into it. For the past half a year or so I’ve been fixated on restricting calorie intake to reach weightless goals. It transpired into a long term thing over overthinking food in every aspect… Including the fact that food and calories are all I cared about anymore. Orthorexia came about to me and I’ve spent a lot of time looking for answers (nutrition coach and such). But looking into reverse dieting, I think this is finally the answer i need. Any extra advice or recommendations towards reverse dieting? I want to do it the right way (and because I am so scared of weight gain), I want to make sure I go through the right “coach” or way of doing this.
Thanks so much!!
LynnOctober 22, 2014 at 8:02 pm
I follow you on instagram, and love your feed. You are so inspiring!
I have been following an eating plan called Trim Healthy Mama since having my 2nd baby in April. I have lost 40 lbs total so far, and am 15-20 lbs from goal weight still. The THM plan basically is separating fats and carbs in to different meals, eating three hours apart, and cutting out processed flours and all sugars and sweeteners besides stevia. I am planning on starting to lift heavy next month (rough recovery from a cesarean), but am wondering if I should try to get at goal weight before reverse dieting. I don’t currently count calories, but I’m getting to the point where I’m loosing weight a lot slower, and I know my metabolism is wrecked from the past five years of restricting calories on and off. I know I am already eating way more on this plan than I have my whole life 😀
Sorry this is so long, but basically I am wondering if you think reverse dieting could be beneficial to me. My goal is basically to be strong and eat 🙂
corinaNovember 4, 2014 at 4:48 pm
I think reverse dieting is great for anyone who has dieted for long periods of time… our bodies need a rest. It shouldn’t be looked at as a weight/fat loss tool, but more as fueling your body and correcting metabolism and hormone issues.
Lauren hickersonNovember 5, 2014 at 5:53 pm
Hi! I was following a macro plan and just like you I was undereating and never realized it… I went over on carbs of 140 and CONSTANTLY under on protein DAILY but when I did the macro plan I felt like I was eating too much! I felt bloated from the protein powders and quest bars I had to add in to even get near my needed macros. Is this normal for most?
Also do yiu still follow this plan on days of rest? Or don’t lift heavy?
corinaNovember 5, 2014 at 7:18 pm
I don’t do quest bars and only have about 1/2 scoop of protein a day (I’m super sensitive to whey and artificial sweeteners) so I can’t comment on your particular issue. If you are reverse dieting (or dieting for that matter), it is extremely important to follow your macros as best as you can and hit them each day. Without doing that, you have no idea if things are working. Consistency is KEY!!!! Personally, I have no problem hitting my protein though…. eggs, chicken, turkey, cheese, steak, etc. are my main sources and I make sure to have protein with EVERY meal!
SashaNovember 5, 2014 at 7:09 pm
I have trouble when having an even amount carbs every day, I feel kind of heavy should I stick to something more like carb cycling to both fuel my body with the carbs it needs and avoid this feeling? I feel fluffy most of the time eating them on a regular basis. I found this article http://domsandenzymes.wordpress.com/category/nutrition/ I might use it as a guide line. Do you have any other tips? Normally I have oats in the morning, sweet potato or brown rice with my lunch, and then veggies and lean meat at dinner time some times with more sweet potato or brown rice.
corinaNovember 5, 2014 at 7:14 pm
I think it all comes down to your goals and what you are trying to do! If you are reverse dieting and trying to build/fix your metabolism then increasing your carbs slowly is something you must do… sometimes this comes along with the “fluffy” feeling and possible weight/fat gain.
RachelNovember 9, 2014 at 2:35 am
i start my journey Monday nov 10 2014. I have my meal plan down, but I’m still a little lost on my exercise. I’m 200 lbs. and I’m 5’5 so I’m kind of lost on where to start. I like to walk and would love to work my way up to running. I bought a 10 lb dumb bell I would love to lose weight and be really toned. Could u plz help me out.
JenNovember 11, 2014 at 3:12 am
I am so glad I have come across your blog. I have been working out faithfully 3-5x/wk and watching my diet for 3 yrs. Over the past few months I have eliminated most of my cardio, all but 2 hrs/wk. I use my fitness pal to track my macros but have fallen off the food-tracking-wagon the past month or so. I lift heavy and am currently working on increasing that. I have had to eliminated protein powders from my diet because they kill my stomach (no matter the source & artificial sweeteners do the same). There are 3 Quest bars without fake sugar that I can eat. My stomach problems were part of my set back/discouragment. I had starting thinking it wasn’t for me, I wasn’t working hard enough, I am too old (41)….many different excuses because I haven’t been seeing the results I’d like. After reading your blog I feel encouraged to get back on track. Thank you for sharing your journey.
CarrieNovember 28, 2014 at 3:41 pm
What types of weight lifting exercises did you do?
corinaDecember 1, 2014 at 5:39 pm
Mainly free weights, barbell, dumbbells, etc!
Sonia GomoriDecember 11, 2014 at 2:26 pm
I came across your Instagram pictures and I was intrigued by the reverse diet. I am 40 next year and have 8 kids. I have been doing sport and lunatic cardio as you call it for the past 17 years. That plus the famine periods to lose weight. I am always told that I am thin or very thin but its the skinny fat as you call it. O never got rid of that extra fat with diet or cardio. I have been lifting weights now for about two years but girly way. I started my reverse /flexible diet beginning of November. I started with 1300 cal and now I am at 1688 cal with 197g of carbs. I have been invaded by water and sometimes feel depressed but I continue.
I hope I can pass the 2000 cal. My question is how to do the cut? What precentange do you reduce( I am currently adding 5% of cals by adding carbs and fat) weekly. I saw your journal and I saw the changes dayly either down but also up again.
By the way, I live in Switzerland and here I have asked around and I feel nobody understands what I am talking about! So getting help with that here is impossible, must do it on my own.
I did the inbody and after four weeks of adding cal I had 700 grams of muscle gain lost fat and the obvious water gain.
I know you are not a trainer just need to understand how the cutting works without messing up my metabolism.
Thank you so much for sharing your story!!!
corinaDecember 11, 2014 at 4:56 pm
When you begin to cut, just reduce calories slightly to start and see how your body responds! I carb cycle when I cut which is why you see my journal going up and down throughout each week.
Kim S.December 19, 2014 at 2:19 pm
Am I the only one having trouble with the links to Macrofit? The links only lead me to blank pages. When I google Macrofit I found a Macrofit.net not .com and it looks like the same material but I don’t know for sure.
SaraDecember 31, 2014 at 1:05 pm
I started reverse dieting about a month ago by adding more carbs and fats to my caloric intake on a weekly basis Ifor my weight was maintained or increased by maximum 1 pound. However , I am unsure as to when I should stop reverse dieting and whether I should still continue now due to my lastest stats near the end. I’m the type that holds a lot of water sometimes and I’m not sure whether it’s fat gain or water weight
November 18 97.2 lbs
November 22 97.2 ,
November 25 97.6
November 29 97.4
December 2 97.4
December 6 97.2
December 9 97.8
December 13 97.8
December 16 97.8
December 20 97
December 23 98.4 , dec 24 97.8
December 27 98.2
December 30 98.8 , Dec 30 98.2
SkyeJanuary 14, 2015 at 9:15 pm
This is a brilliant article 🙂 thankyou thankyou thankyou! 🙂 Im defs adding you on insta 🙂
Peace and light,
Carla GallagherJanuary 29, 2015 at 3:34 pm
Literally loved this article so much!
JoyFebruary 10, 2015 at 3:57 am
I really enjoyed reading your article. I had never really heard of reverse dieting but I think it might be just what I need. I am almost half way through my first round of Beachbody’s Body Beast and I love it but I just can’t seem to loose that last bit of fat around my lower back and hips. After reading this article I know that I’m not eating enough calories. Via the Body Beast meal plan I am supposed to be eating around 2,300 calories/day but I just haven’t been able to make myself eat that much. I am currently eating around 1,600/day. I find it difficult to eat healthy because I am a VERY picky eater. I started Body Beast in hopes of loosing around 5-10lbs and building muscle. I already have a lot of muscle definition that I never had before but I still have a ways to go to reach my goals. I love to lift heavy but I know that I haven’t been eating enough to give me the energy that I need to push even harder during my workouts. Thank you for such an informative article! I will definitely be adding your site to my favorites 🙂
SophieFebruary 10, 2015 at 9:47 pm
Just wanted to say, seeing your photo and link to your blog on Pinterest started me off on the journey of flexible dieting and weight lifting. Thank you! 🙂
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MelissaFebruary 23, 2015 at 8:27 pm
thank you so much for this blog. I could not have found it at a better time in my fitness journey. I have been training for a bikini competition since the middle of December (strict food limitations since october) and Im beat, tired, worn down, hungry all the time and my i pushed my body over the limits last week training. I really enjoyed this blog and it has definatly got my mind back on track and I have an idea where I can take my nutrition and my thoughts on food. I have since backed out of the competition due to negativity and hate towards myself and food so this has definatly given me some hope. THANK YOU!
ChristineMarch 20, 2015 at 5:39 am
I just finished reading your post on “reverse dieting”. Your situation prior to starting RD sounds very similar to mine. I think I am deficit in my calories/food intake and I am at a stage where my body refuse to do much. I would do 30-40 min of cardio per day. After each workout now i feel really hungry but because of my hectic schedule with kids and my bad eating habits I a lot of time skip lunch or each very late lunch. After reading your blog I will definitely give this RD a try. Thank you for your informative post, I learned so much from what I read. I love the way your ab looks. That was how my ab look before i had 2 kids 🙁
SarahMarch 20, 2015 at 3:31 pm
Wow- I’m so glad I found your blog! I just lost 15 pounds using MFP, running, and lifting a little. I feel so much leaner, less bloated, but I feel ready to start focusing on lifting more and cutting my cardio… My question is- do you feel it is possible to get results from only lifting 3 times a week? You, and many others on MFP say they lift 5 times a week and I just don’t know that I can manage that. I’m not expecting to get AS shredded as you. 😉 Any thoughts would be helpful!
corinaMarch 23, 2015 at 3:41 pm
Hi Sarah! I say do what you can! Any lifting is better than no lifting!
TinaApril 2, 2015 at 1:12 pm
I just stumbled onto our blog (via Pinterest) and am so glad I did! I’ve been using MFP for about 6mths now, and following IIFYM (loosely) for the last 3-4mths. I’ve been lifting heavy weights (3x week) for a few years, and limit my cardio to HIIT, KB workouts, and a bit of interval running. I definitely feel stronger, and was starting to lean out. BUT since I’ve increased my caloric intake to about 1700-1800, I’ve gained weight (about 5lbs). I don’t always ‘eat clean’… probably follow the 80-20 rule. But I do try to stay within my macros (45C-25P-30F), within a 5% margin or so.
My question is… I’m not nearly as tiny as you are (5’4’ and now 136lbs), so I’m wondering if reverse dieting is premature for me? I don’t want to keep gaining weight (will have to go buy a new wardrobe!), but yet I don’t want to go back to very restrictive caloric intake either. Plus, I have some muscle definition hiding under the fluff, and I don’t want to lose that!
I’m at a crossroads I think. I’m debating hiring a coach to help me, but concerned with the investments required (both costs and time). I was looking at Macro Fit, but wondering if going straight to someone like William Grazione or SoheeFit would be best? Do these coaches provide services related to both nutrition and exercise?
Sorry, lots of questions! I recognize that you’re not a professional trainer or coach, but I’m must really impressed by your results… and being a mother of 2 small children myself, I’m encouraged and inspired by your story!!
Thank you for any advice you can provide. 🙂
corinaApril 4, 2015 at 1:47 am
Hi Tina, its a little difficult and premature to tell if your numbers and training are working or not if you aren’t 100% consistent. You also don’t have to eat “clean” or any other way you don’t want to. Macros are simply the guideline for your intake and you can fill them with whatever foods you choose. Hiring a coach can definitely help you through the guessing game but again, it will still come down to consistency 🙂
LauraApril 5, 2015 at 5:32 pm
I love this article! I am currently working with a doctor who would like me to reverse diet. I have to admit I’m terrified but reading an article like yours helps. I have been living off of 1000-1400 calories for over a decade and recently respond to almost nothing and just gain. The only thing that works even temporarily is all shakes at 700 calories a day with tons of cardio, but it come back on and then some when I’m back to 1200 even. I currently weigh 160 lbs at 5′ 6 which is really hard for me. I always carried 125-130 lbs until five years ago when the weight started piling on. Can this work for someone who has gotten as heavy as me? I’m so afraid of gaining more and not getting it off. I started doing weights (which is new for me) 2x a week in January and am planning on increasing that. I have always done cardio ( elliptical, spinning,etc) a couple days a week.
corinaApril 11, 2015 at 3:59 pm
Flexible dieting and tracking your macros can work for anyone! If you have been on an extremely low calorie/low carb diet, our body might be telling you something when it stops losing weight.
OliviaApril 8, 2015 at 6:23 pm
Awesome article. I NEVER have a problem hitting my protein, either. That being said, i’m always looking for voluminous snacks that aren’t too calorie costly, and don’t take up too much protein since i like to enjoy that at my meals too (dinner, lunch, breakfast). Any ideas?
corinaApril 11, 2015 at 3:58 pm
Veggies are my best friend when it comes to volume!
AshleyApril 10, 2015 at 4:13 pm
Hi Corina, Love this! I went to macrofit and used the calculator, so I have my starting point. My question is, since I’ve been eating around 1400 calories daily, and macro fit puts me at 1848, should I start there right off or slowly build up to that and keep going from there? Thanks!
corinaApril 11, 2015 at 3:56 pm
Unfortunately, I am not a trainer, coach, or nutritionist so I can’t give any solid advice 🙁 You can either start off adding a little bit at a time so your body adjusts easier or you can jump right in and then your body may need a couple of weeks to adjust. Personal preference I guess. After dieting, its always a good idea to get back to maintenance as quickly as possible in my opinion 🙂
Svetlana BachmannMay 3, 2015 at 12:21 am
Hi, thank you so much for this post. I’m 162cm tall, weigh 60.5kg and at about 22-23%BF. I am currently reverse dieting and was just wondering if you could please tell me what percentage you reduced your calories by when you did your cuts? How long do you cut for? And how long did you reverse diet for each time before cutting?
Thanks for your time!! ????
corinaMay 4, 2015 at 4:05 pm
Adding calories back in is extremely dependent on how individuals respond. Some weeks I was able to add 10-20 grams of carbs and 1-3 grams of fat and other times I had to wait to add. It was really left up to my coach! I always suggest a nice slow and steady cut, no less than 12-15 weeks… ideally 15-20 weeks. I reverse dieted for 4-6 months the first two times, but this time I will do it for an entire year!
heidiMay 13, 2015 at 1:16 am
Hi Corina!! Love your site and pinterest site!!!! So inspirational. I just had a quick question regarding your recipes; do you have a replacement product for the Kodiak power cakes mix? Thanks
corinaMay 15, 2015 at 4:59 pm
Hello Heidi! You could probably use any boxed pancake/waffle mix except the macros would change on it. I like the Kodiak because it’s delicious, whole grain AND the macros are fantastic!
KimberlyJune 9, 2015 at 9:31 am
Ok, I love this. Been a “clean eater” for 11 years – started after i had my twins (lost 16 extra pounds and Gained Muscle from LIFTING) It worked and in 12 weeks I was BETTER than pre babies. 5’3 109 lbs. I’ve weighed between 109- 112 ever since (not that it matters) I’m quite muscular for my frame.(even did a figure competition a couple years ago)… But after 11 years I have become MUCH more Crazy restrictive with my carbs. Making life MISERABLE (when i first started clean eating i allowed a lot more carbs than recently) YOUR PLAN ATTRACTS me. I have questions (as my 17 year old dtr is interested too) THIS PLAN MUST include heavy weight lifting right? I guess i’m wondering if you had still been primarily been doing Insanity and eating this way, do you think it would have worked ? And do you think 2 days of heavy lifting would be enough? — those questions while i monitor my daughter. And for me this; since i already have a good base (i’m short waisted ..i do also gain in my TORSO area ) I’m deathly afraid of getting THICK. Do you think Just adding the calories and LIFTING heavier will do the trick? goal: to stay as lean as i am and/ or just lean out my torso, by ADDING food? / carbs? *unbelieveable …
kim (just praying to end these newly obnoxious CHEAT meals on the weakends left with guilt and bloating)
thanks so much for your time
corinaJune 9, 2015 at 6:47 pm
It all comes down to basic science… calories in VS calories out. You can fill your macros with any foods you like though as long as you hit your carbs, fat, protein, and fiber every day consistently as you can. The more compliant you are, the better you can gauge what works and what doesn’t. You also can’t spot reduce so in order to lose in one area, you have to more or less lose everywhere.
ShelbyJune 9, 2015 at 10:19 am
Hello!! When you are cutting how many calories and macros do you cut? And how often. I read above that it should be a slow process but I’m just wondering about the numbers. Thanks for writing such a great article, it was so informative!!
corinaJune 9, 2015 at 6:45 pm
HI Shelby, my macros were determined by my coach (William at Metabolic Evolution). Again, every persons numbers will be VERY different from one another!
ShelbyJune 9, 2015 at 10:33 am
One more question 🙂 what were your highest numbers for fat, and what is your maintenance fat numbers? My starting number in macro fit.com is 92. That scares me to go that high, that’s why I was just curious what yours were.
corinaJune 9, 2015 at 6:44 pm
Each persons macros will be so different from person to person. Lots of factors involved that need to be taken into account! To answer your question though, I think I was around 70-75 grams of fat… again, I’m a very small girl (only 5′ and 105-110 pounds)!
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ClaireJune 10, 2015 at 8:37 am
Ive been calculating my macros for about a month now and Im pretty much on maintenance. I was wondering if you have any suggestions for cutting such as how much of a calorie deficit or how much of a decrease in macros. Thank you!
corinaJune 12, 2015 at 5:00 pm
If you have only been eating at maintenance, I would strongly suggest bumping calories up a bit more prior to cutting. One of the best reasons to reverse diet is to build your calories up as high as you can so dieting in the future is hopefully easier! Then you start off slow with a deficit and see how your body responds. Hope that helps.
RaniaJune 27, 2015 at 7:49 am
Corina, about to start the process and give reverse dieting a try. Did you carb cycle during your reverse diet? I’ve been doing it with heavy compound lifts the past couple of years but have stalled.
Also, when you say slowly add 10-20 carbs and 1 fat per week do you mean to your DAILY macros for that week or WEEKLY total? for example if I was eating 100 carbs per day, now I eat 110 carbs per day. Or do you mean if I was eating 700 carbs per week I know eat 710 carbs for the whole week? Thanks for your help!
corinaJune 27, 2015 at 3:54 pm
Hello Rania, during reverse diets I do not carb cycle… just during cutting/dieting phases! And 10-20 grams/1 gram of fat for the week.
KimJuly 4, 2015 at 1:59 pm
I hope you can help me out here. I started a reverse diet in February. I’m still at my initial weight but instead of getting leaner I gain fat. Lots and lots of fat.
I’m lifting and doing hiit twice a week. What am I doing wrong?
I really really need help.
corinaJuly 6, 2015 at 5:31 am
Hi Kim, unfortunately I am not a trainer/coach/or nutritionist so I can’t say for sure whats going on or offer much advice. One thing you do need to keep in mind is that the goal of reverse dieting is NOT to get leaner. Weight & fat gain are eventually inevitable during a reverse diet. However, they should be minimal if you have reverse dieted properly. Your coach should be adjusting your macros according to how your body responds each week! Hope that helps!
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BrittaneyJuly 22, 2015 at 8:33 pm
I have been eating clean for about 1.5 years now. I was almost 200 pounds and now I am at 138 and have pretty significant muscle in my legs, back, arms, shoulders, traps, delts, it all. I lost all my weight in 6 months from just calorie restricting and eating super healthy and no cheating at all. Then I hit a plateau and started lifting weights, lost about 10 more pounds. My problem is my tummy area. I have high testosterone. I lift weights 6 days a week and cannot seem to stay on track with my diet plan, my mind is foggy and I constantly just want to binge by the end of the day. I started researching flexible dieting and your blog came up. It is engraved in my head that low calories, low carbs, all clean food is the only way to go. My husband does not seem to think adding in calories or carbs will help me (he is a body builder), but he, himself, can’t even seem to gain weight after all the intense cardio and weight lifting and calorie restricting he has done. I am starting this flexible dieting plan and I don’t know where to start. I have gotten my macro count and my calories I should have from the calculator you provided and a friend who currently has had progress with it. I’ve studied your blog for about 3 days now. I still cannot grasp this concept. My doctor said I have high testosterone which may be a reason for why flexible dieting might help me with raising my carbs. I’m barely eating 100g of carbs per my coach, but he also does not believe in flexible dieting or iifym. Not many people around where I live believe that this will work but if you could give me some tips and kind of a better grasp on what I can eat. I can’t even believe I can have ice cream or poptarts on a diet. It’s hard to believe. My email is email@example.com if you would rather reach out through email. Thanks for being an inspiration and keep lifting heavy!!
corinaJuly 27, 2015 at 4:09 pm
If you have been dieting for an extended period to time, it might be a good idea to reverse diet and get your calories to at least maintenance for awhile. Without that, you are drastically hurting your metabolism. High testosterone has nothing to do with flexible dieting… that just comes down to filling your macronutrients to the set numbers. In all honesty, if I were you I would consider hiring another coach to help you get back on track and get your metabolism going. Good luck!
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BeeOctober 11, 2015 at 2:39 am
After reading this article, I am still confused. Does anyone have any simple source for understanding this? Like maybe 4 paragraphs? This is too much information to process and I feel more frustrated with every lengthy explanation as to what this is. With cutting, bulking, lean bulking, etc…how do you know where to start???
corinaOctober 12, 2015 at 4:08 pm
If you are very confused and don’t know where to start, I suggest having a coach guide you through the process! Its a HUGE benefit having someone who knows what they are doing give you your numbers each week!
SuziOctober 22, 2015 at 4:00 pm
Thank you for this, we have about the same stats and this has given me a new hope! I am going to try to reverse diet on my own and I hope this works. I am experienced with macro counting and lifting, but have stalled on my weight loss and progress and still have to cut calories, I don’t want to drop below 1200 🙁 It is still a bit confusing to me and hiring a coach is not in my budget right now (unless someone is willing to work with me on pricing). Anyway, just wanted to say what a help this was and how inspirational you are!
janaNovember 28, 2015 at 2:18 pm
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russische djsApril 8, 2016 at 8:48 am
Great information. Lucky me I ran across your website by chance (stumbleupon). I’ve book marked it for later!
AudrieyMarch 9, 2017 at 11:57 am
This post tooooooooooo damn long. How am I supposed to finish reading it. We have other daily responsibilities. I did learn a few things though. ?
corinaMarch 11, 2017 at 3:34 pm
sorry my article is long… have to make sure I’m giving all of the information I can to my readers who would like to know about my journey 🙂
LaneJune 6, 2017 at 8:50 pm
Interesting. Where do I get a macro calculator
SarahApril 15, 2018 at 4:50 am
I started weightlifting 6 weeks ago and love it! The only confusing part is the eating. Thank you for such a thorough explanation.
GabrielaMarch 13, 2019 at 5:12 pm
I absolutely loved your post, I’ve just started with counting macros (IIFYM) and I’m enjoying it so much!!
My forever question is… since im aiming to loose some body fat, I started taking in 1650cal a day and feel stucked/plateau. How much should I adjust to keep forward? You basically reduce 5-10g of carbs or you reduce the cal like 1550 and calculate all macros again?
corinaMarch 21, 2019 at 1:38 am
Keep going… your body will tell you when to stop!