Reverse Dieting

Hi guys.

I trust that you're all good. It's been a long time since I have posted. Been trying to understand my body, sticking to one diet and working hard.

As the title says, I wanted buy myself the Lyne Norton "Reverse Dieting" book, but a bit expensive for me. So was able to get some information in terms of the aggressive approach or the steady increase of carbs and fat to limit fat regain.

From what I read, (less aggressive)
Protein = 1g per pound of body weight
Then do the 60/40 or 40/60 for Carbs or Fats

Increase Carbs and Fats between 2-5% per week. Then monitor drastic weight gain/ loss changes.

Questions
1. What must be the maximum number of calories to go to during this? Maintenance or bulk calories?

2. Can one do IF while reverse dieting?

Obviously part of the RD is to reduce cardio and more weights, lifting heavy.

3. How long can one be on the reverse diet?

4. What are the signs for metabolism being restored ? Sort off. I assume one will start loosing weight a bit.

At the end of the day, I aim to have as minimal fat regain as possible.

Starts
Bf%: 16.46% (all other measuring sites are below 20 mm, or just below, issue is the abdominal which is still above 20 more like 30mm)
Weight: 98kg
Height: 176cm

Been consistent with gym from the beginning of the year. And been on a deficit. Had some cheat meals, once/twice a month.

So that's my story. Thanking you in advance.



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I haven't read all Norton's works, but I understand the process, as well as Norton's outlook, so I'll try my best.

1. Maintenance for what point? This dieting approach assumes you want to come out of a large calorie deficit, and either: safely bulk, or efficiently cut. So if you are 60kgs cut, eating 1500 cals, and started out 70kg flabby, with 2500 cals. You NEED to eat more than your "lean maintenance", but if you bump it anywhere near 2500 you'll get fat. So obviously it'll be extremely dynamic.

2. Sure. What Layne Norton's opinion on IF is as a whole, may differ.

3. Absolutely dependant progress. You'll have adjust frequently and accurately.

4. There is nou upper limit, like keto, where it's black and white. We are talking about the efficiency and inefficiency to use food as energy. So the obvious one is, once you've started cutting again, you can do it on a lot smaller deficient than previously.

Hope it helps mate.

Thanks Furk it helps. I want to avoid cutting more calories.
I'm moving more during the day.
Do 2 HIIT cardio per week from 4
Actually loss a bit when I reduced cardio. But I'll do Bf % again

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