The Importance of Reverse Dieting: Don’t Make My Mistake

Many of you might never have any interest in standing on a stage in a speedo, but that doesn’t mean this doesn’t apply to you. It does!

After my first bodybuilding show, I was on top of the world. Months of intense dieting and training had paid off, and I’d achieved a level of leanness I never thought possible. But what came next was something I wasn’t prepared for.

I had heard about reverse dieting—a structured approach to gradually increasing calories and reducing cardio after a show—but I ignored the advice. I thought, “My metabolism is in great shape, and I’ll be fine.”

What happened?

I gained 26 pounds in just a couple of weeks.

It wasn’t muscle. Most of it was fat, and the rapid gain left me feeling sluggish, bloated, and mentally defeated.

I had spent months sculpting my physique, only to see it quickly undone.

I don’t want this to happen to my clients after they’ve worked so hard to achieve their goals. That’s why I’m now so passionate about educating others on the importance of reverse dieting.

What Is Reverse Dieting?

Reverse dieting is the process of slowly and strategically increasing your caloric intake after a period of dieting or a major cut (or an event like a bodybuilding competition).

A reverse diet allows your body to slowly and methodically adapt to higher calorie levels without storing most of the excess as fat.

It also helps stabilize hormones, recover metabolic function, and improve energy levels without sacrificing the progress you’ve made.

Why Skipping Reverse Dieting Can Be a Big Mistake

When you’ve been in a caloric deficit for an extended period, your body becomes highly efficient at storing energy.

If you suddenly jump back to eating at maintenance or above, your metabolism can’t keep up, and most of the excess calories are stored as fat. This is what happened to me after my show.

The extreme calorie deficit I had been in caused my hunger hormones (ghrelin and leptin) to go haywire.

Combine that with an unrestricted appetite and the absence of a plan, and it was a recipe for rapid weight gain. I don’t want anyone else to experience the physical and emotional toll of undoing weeks or months of hard work.

How to Reverse Diet the Right Way

• Start Small with Calorie Increases
  • Science recommends increasing daily intake by 5–10% of your current calories per week. For example, if you’ve been eating 1,500 calories, you could increase to 1,600–1,650 calories.
  • Personally, I prefer a slower approach: adding about 100 calories per day each week until you hit your maintenance level. This gradual method helps minimize fat gain even further and gives your body more time to adjust to the changes.
  • Benefits of moving slower include better control over hunger, more time to monitor progress, and reduced risk of feeling overwhelmed by the changes.
  • Focus on adding primarily carbohydrates and fats to restore glycogen levels and support hormonal recovery.
  • Keep protein intake consistent (1g–1.2g per pound of lean body mass).
• Monitor Progress Weekly
  • Track your weight, measurements, and how you’re feeling. The goal is to gain no more than 0.5–1 pound per week.
  • If you’re gaining faster, slow down the calorie increases. If your weight is stable or dropping, consider adding another 100–200 calories.
• Gradually Reduce Cardio
  • Don’t eliminate cardio all at once. Instead, reduce your sessions by 5–10 minutes each week or cut back on the number of sessions.
  • Aim for maintenance cardio levels (e.g., 2–3 sessions per week) within 4–8 weeks.
• Focus on Strength Training
  • Keep lifting weights and prioritize progressive overload to rebuild muscle and strength. This will help your body use the extra calories for muscle growth rather than fat storage.
• Be Patient
  • Reverse dieting takes time, but the results are worth it. Your body needs time to adapt to the increased calories and decreased activity. Rushing the process will only lead to setbacks.

Why This Matters for My Clients

Like I said before, many of you have no interest in standing on stage in a flexing your muscles, but that doesn’t mean this concept doesn’t apply to you. If you lost some weight in a calorie deficit, you need to reverse diet so you don’t blow up like a balloon.

I’ve seen firsthand how devastating rapid post-diet weight gain can be, both physically and mentally.

That’s why I prioritize reverse dieting as part of my coaching. If you’ve been through a cut or are coming off a competition, this isn’t the time to let your guard down. Instead, it’s an opportunity to transition into a sustainable lifestyle that supports your long-term goals.

My Final Thoughts

I learned the hard way that jumping straight back into “normal” eating after a cut doesn’t work.

The body needs time to adapt, and the reverse dieting process is the key to making that adaptation as smooth as possible.

Don’t make the same mistake I did. Trust the process, stay disciplined, and give your body the time it needs to recover. You’ll thank yourself later.