Reverse Dieting

Properly Transition Your Diet Without Getting Fat

So, you’ve been cutting for 16 weeks, lost a lot of fat, and are now in the coveted stage of “shredded”.

You’re hungry and you’ve finally reached your goal, now it’s time to start packing on the muscle mass and enjoy a nice period of a caloric surplus—it’s bulking season.

You start your bulk and you have an insatiable hunger. You can’t stop yourself and are eating a ton, but it’s okay you’re bulking and still look good, you haven’t put on *that much* fat.

It’s been 2 weeks and you’re up 10lbs. “Look at all these gains, I should clean up my diet, but I’m just always so hungry, but oh well, I’m still pretty lean”.

Fast forward, we’re 4 and a half weeks into our “bulk” and today you look in the mirror and realize you’ve gained way more fat, way quicker than you thought, and you still have 12 more weeks of bulking.

Another 4 weeks later, you cleaned up your diet, but you are already nearing your 13% body fat maximum goal for your bulk—now you’re worried because you’re losing your abs. So you’re going to do what everyone does, you’re going to do a “mini cut” to get back leaner.

During this 4 week “mini cut” you just dieted off and lost the 2lbs of muscle you gained during your “bulk”.

You just spent 12 weeks going from Point A to Point A.

This is a story I have heard hundreds if not thousands of times during my fitness career. There’s a good chance if you’re reading this, this has happened to you.

What could we have done different?

Reverse Dieting.

What Is Reverse Dieting?

Reverse dieting is exactly how it sounds, and it can completely avoid the phenomenon most people get wrong—which is getting fat too quick when starting a bulk.

The catch, it’s almost even harder than dieting as you’re still going to be hungry and you’re going to want to eat more food, but if you can get this right you’re setting yourself up for immense success.