Hey fellas I just finished up a 14 week “cut” where I went from 220 to 191 (after pics in my log). I feel like I maintained strength and at least a decent amount of muscle on this as it was obviously a very slow cut. My macros ended up being 200 protein 70 far and 110 carbs per day the last 2 weeks with only 2 sessions of 15 minutes of cardio per week.
I’m starting my reverse diet now adding 5 grams of carbs everyday Monday -Friday. For example today is 200 protein 60 fat 135 carb. Is this the best way to do it?
I’ve just begun reverse dieting myself (literally changed my macros 3 days ago).
From what I’ve found out, you can have a big jump the first week, bumping up carbs and fat anywhere from 10-20 percent (maybe has high as 25 for carbs). The weeks after that, the bumps are more like 2-5 percent… which sucks in the beginning, but can build up over time, I guess. Before even adjusting the actual macros, I relaxed my other protocols and just marginally increased cals (more fat from nuts and dairy, more cals from bread, etc).
Granted, you should also “hang out” at your new weight for a while to establish the new baseline. Since it looks like you never went too low in your carbs, you can probably be more on the aggressive side.
Once again, this is just based on what I’ve found out so far, as I’m in the same boat as you. Good luck!
Thank you, I’m adding 5 carbs a day Monday thru Friday. And yes, as a former kid who was always “gain weight gain weight” this is a new experience for me lol
