nutrition and performance book

Below I have bullet pointed how you shall start to calculate your reverse diet:
Calculate your current calorie intake by tracking food on your app – my fitness pal – for a
few days.
I recommend that you get 1g of protein per 1lb of body weight. So, if you weigh 160lbs then
you will start with 160g of protein.
To gauge the fat intake simply multiply the daily calories by 0.3 for example if you’re on
1600Kcal a day then the answer would be 1600 x 0.3 = 480. Now because there is 9 Kcals in
1g of fat we divide the answer by nine so, 480/9 = 53. Therefore, your fats will be set at 53g
per day.
Carbs will make up the remaining Kcals. 4 calories to 1g of carbs.
In my fitness pal, you have the option to adjust all these settings. If you have any issues, then
contact myself and we can do it together.
Increase calories daily by small amount of no more than 50 – 100 Kcal a week to start with,
until you’re up to your maintenance level.
Weigh yourself each week to track the weight. When it plateaus then increase those calories
some more, by very small amounts within that 50 – 100 kcal range.
Training should be weight and resistance based whilst reverse dieting because weight
training helps to speed up the metabolism. Also, helping to significantly benefit body
composition.
So, we have a set calorie target base and we have figured out what our macros are. Now we just
need to start to slowly increase the calories weekly by no more than 50 - 100Kcals a week to start
with. As the metabolism catches up we can start to increase the calories again.
I know I have stated above to weigh yourself, but don’t get overly fixated on the scales. Daily stress
levels, water retention, the gut etc. can play a part in weight each day by a pound here and there.
Simply use the scales to observe your weight throughout the process. One way I find useful is to
weigh yourself each day. At the end of the week add up the seven days’ weight then divide by seven
for an average. Do this each week and compare to the previous week. Also, recording in my fitness
pal will show you a scale of weight and the progress. Also, remember what you see in the mirror is a
great way to record progress.
How do you know when to stop the reverse diet?
When you have achieved a manageable calorie intake without putting on more unwanted fat and
you can maintain a desired weight and body composition.
If you were overweight at the start, simply by training and doing the reverse diet correctly you would
have lost weight whilst increasing your calories….
The human body is an amazing thing!!
By the end of reverse dieting you should have a working metabolism and a functioning hormonal
system. You should be feeling great. And no more Yo-Yo dieting will be necessary.
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