Bulk, cut, bulk, cut…it’s the never-ending cycle that us bodybuilders enjoy putting ourselves through. When I entered the fitness scene, I did not even understand how it worked. I was lost in the nutrition myths that claimed one could add mass whilst losing fat. Not only did I think that I could disprove thermodynamics, but I believed in the statement, “If you want to get big, just eat everything in site.” You see, although eating everything in site will, indeed, elicit growth, the body can only add so much mass at a time. A caloric surplus that is too large will just result in fat gain. However, that is not the topic that I would like to cover today.
Coming to the end of a cut or stepping off stage and entering the off-season, clearly a competitor or just an average gym-goer wants to add size. Instead of slowly adding calories to what I consider a wounded (and/or slow) metabolism, some people enter their body weight into a BMR calculator, multiply by an incorrect activity factor and then finish by adding a 300-500 calorie surplus—voilà, bulking macros! Sadly, these same people are strangers to the idea of reverse dieting.
What is a Reverse Diet?
The name, for the most part, provides a pretty good example of what reverse dieting actually is. Think of a typical diet at the end of a bulk. A person would be weighing their absolute heaviest at the peak of the off-season prior to beginning their cut. Therefore, they’re [hopefully] holding a large amount of muscle mass and thus, requiring a large amount of calories to maintain that weight. The larger amount of muscle mass, the larger amount of energy output required to function, right? So this makes sense.
A normal diet would begin with a moderate calorie deficit to slowly decrease fat enable to retain the largest amount of muscle mass as possible. As body weight begins to decrease and therefore, overall energy output, the calorie deficit must increase. Think of it as a car engine going from being a V8 to a V6. Clearly a V6 would require less gas to run; the body works the same way. As it shrinks, so does its need for fuel.
A Reverse Diet is the same concept but in the opposite direction. Instead of decreasing caloric intake bit by bit when energy output is at its highest point, caloric intake is increased bit by bit when energy output is at its lowest point. So, instead of taking the macros that are utilized prior to a show or at the end of a cut (the lowest possible) and going on a caloric surplus, calories are added slowly.
How does this work?
Go back to the V8 and V6 example I provided above. A small motor, which we can relate to somebody coming off of a cut, would only require a fraction of the fuel that a big motor would. If one is to give the amount of fuel needed for a small motor…to a big motor, it simply would not be able to be as powerful or go as long as it possibly could. This could be compared to eating too few calories. Now, reverse the concept. Take a full gas tank from a big motor (the peak of a bulk) and attempt to pour that fuel into the tank of a small motor. It can only handle so much and therefore, will spillover.
This is exactly how the metabolism works. If you give the body far too many units of energy (in our case, calories) than it is prepared to use, it will not use it for energy. Instead, the metabolism must be built back up slowly enable to allow it to get accustom to using that much energy.
Do not get this confused with a bulking phase, though. I understand that lean muscle tissue is added when an excess of calories is consumed, but the idea is to consume the right amount that will maximize the body’s anabolic response without storing too much fat. A metabolism and body that is used to 2,100 calories is not going to use and build muscle significantly, if at all, faster with 3,300 than it would 2,400. Plus, fat gains will be much less.
What do you do?
Enable to successfully implement a reverse diet, calories must be added slowly to allow the metabolism to reach maintenance. For the sake of argument, let’s say that one is currently consuming 2,100 calories prior to ending their cut and beginning their bulk. He or she has worked their way down from 168 lbs. to 155 lbs. lean. At 155 lbs., bulking macros would potentially be 2,998 calories with a minimum 155g protein and 78 fat.
A metabolism that is used to consuming 2,100 calories will not be ready to break down and use 898 more at an optimal rate. Fat gain will surely take place in a short amount of time. Instead of throwing those 898 calories in right at the start, an additional 200 calories per week/every two weeks until reaching maintenance calories would be optimal.
A key component to a successful reverse diet is to accurately track macros at all times. This means prior to starting and during its beginning. If one were unsure of how many calories he or she is consuming prior to starting the metabolism build phase, it would be very hard to pinpoint where to begin.
Another key component is to closely moderate weight changes each week and to be aware of body composition changes. If weight/fat seems to be added too fast, decrease the small caloric surplus. Further, if weight has stopped moving up, add more. (DO NOT get thrown off by extra glycogen and water weight from added carbohydrate intake. Be sure to weigh yourself at the same time wearing the same amount of clothing.)
Wrap Up
I am so glad I was able to cover this topic today and provide a good example of how it works while also showing how it can go wrong. I have seen far to many friends, competitors and fitness enthusiasts abroad misunderstand this concept and therefore, put themselves behind the 8-ball entering the offseason. Do not let this be you—diet with intelligence.
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