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  1. #1
    Registered User Electricheadd's Avatar
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    The Heads Reverse Diet

    So, I have been here a long time and learned a ton of things about cutting, nutrition and body building in general. I was lucky enough to come here at the beginning of my cut so I knew all about IIFYM, Macros, and calorie counting from the get go. I started my cut at 280lbs cutting on 2600 calories/day and every 3-4 months I would stall out. (Yes I am a pro at finding a true stall vs simple water weight manipulation) Over time my calories dropped from 2600, to 2400, 2200, 2000, and finally where they are today at 1800/day. (I am currently losing 1 lb every 2 weeks on 1800/day) If you do the math this puts my TDEE at around 2050/day.... This is barely above my BMR and I work out 5-6 times a week. So I decided it was time to try a reverse diet and see if I can increase my metabolic capacity beyond the paltry 2050 is currently is. I will be keeping a log of my weight and daily calories here for those that want to follow along.

    My Macros will be a minimum of 170g Protein and 75g fat the rest will be mostly carbs.


    Progress to date


    WEEK 1 Raised calories by 300
    4-30-2014 - 2300 calories 202.5lbs
    5-01-2014 - 2100 calories 201.0lbs
    5-02-2014 - 2100 calories 201.3lbs
    5-03-2014 - 2080 calories 202.3lbs
    5-04-2014 - 2103 calories 203.6lbs (water weight too much jerky)
    Last edited by Electricheadd; 05-05-2013 at 08:53 AM.
    My Reverse Diet Log
    http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
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  2. #2
    Registered User Electricheadd's Avatar
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    Personal thoughts

    So far so good, I actually lost 1.5 lbs the night after I started this and I actually am more hungry now than I was on 1800 calories. Yesterday in the gym I could tell I was getting more food as I smashed my workout. Personal best 365 X 10 in the dead lift and 275 X 5 bench press. The additional carbs are making it much easier to knock out a few more reps.
    My Reverse Diet Log
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  3. #3
    Registered User Electricheadd's Avatar
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    4-30-2014 - 2300 calories 202.5lbs
    5-01-2014 - 2100 calories 201.0lbs
    5-02-2014 - 2100 calories 201.3lbs
    5-03-2014 - 2080 calories 202.3lbs
    5-04-2014 - 2103 calories 203.6lbs (water weight too much jerky)
    5-05-2014 2150 calories 201.8lbs

    I have been feeling absolutely amazing by comparison. Energy levels are great and recovery times are lower!
    My Reverse Diet Log
    http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
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  4. #4
    Registered User Merial20's Avatar
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    Keep it up pal def in on this. Have been cutting on 1900 cals and felt so run down and tired after losing 30 pounds. Currently reverse dieting myself raising cals 150/wk. at 2200 cals now, energy levels are better and scale weight is relatively the same . Reverse diet ftw lol
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  5. #5
    Registered User Electricheadd's Avatar
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    Week 1 Result +300 Calories (Net loss 1lb)
    4-30-2014 - 2300 calories 202.5lbs
    5-01-2014 - 2100 calories 201.0lbs
    5-02-2014 - 2100 calories 201.3lbs
    5-03-2014 - 2080 calories 202.3lbs
    5-04-2014 - 2103 calories 203.6lbs (water weight too much jerky)
    5-05-2014 - 2150 calories 201.8lbs
    5-06-2014 - 2113 calories 201.5lbs

    Week 2 +400 calories
    My Reverse Diet Log
    http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
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  6. #6
    Registered User Electricheadd's Avatar
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    Originally Posted by Merial20 View Post
    Keep it up pal def in on this. Have been cutting on 1900 cals and felt so run down and tired after losing 30 pounds. Currently reverse dieting myself raising cals 150/wk. at 2200 cals now, energy levels are better and scale weight is relatively the same . Reverse diet ftw lol
    Thanks man! I definitely notice a big difference in my energy and endurance in the gym and actually lost a lb although I suspect it just water weight fluctuations. Its funny when I first started, 2100 calories seemed like a lot of food, now I find myself hungry more often.
    My Reverse Diet Log
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    Registered User StitchT's Avatar
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    It sucks, eh? Cutting aggressively while trying to maintain high protein. Low carb low fat ftl. Hopefully you, and me when my time comes, can achieve a higher metabolism through reverse diet/metabolic adaptation.

    Gl with the RD, will definitely keep watch of this log!
    "No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
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  8. #8
    Registered User Electricheadd's Avatar
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    Week 2 +400 calories
    5-07-2014 - 2200 calories 202.2lbs

    Actually felt full last night when I went to bed... I could get into this lol!!
    My Reverse Diet Log
    http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
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  9. #9
    Registered User Electricheadd's Avatar
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    Originally Posted by StitchT View Post
    It sucks, eh? Cutting aggressively while trying to maintain high protein. Low carb low fat ftl. Hopefully you, and me when my time comes, can achieve a higher metabolism through reverse diet/metabolic adaptation.

    Gl with the RD, will definitely keep watch of this log!
    Thanks man! It really does suck but if the reverse diet works ill be happy. I was never in a giant hurry to lose weight, I just had a lot to lose so I ended up cutting for a long time. I can already tell the increased calories are having some effects, my energy levels are way up and I haven't been cold since I started. (Used to get cold every afternoon at work)
    My Reverse Diet Log
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  10. #10
    Registered User Electricheadd's Avatar
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    Week 2 +400 calories
    5-07-2014 - 2200 calories 202.2lbs
    5-08-2014 - 2200 calories 200.0lbs

    Oddly, I was raging hungry last night even with the additional 400 calories. Energy levels are great though, I did some HIIT and smashed the workout. The additional carbs really help with interval duration.
    My Reverse Diet Log
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  11. #11
    Registered User StitchT's Avatar
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    Originally Posted by Electricheadd View Post
    Thanks man! It really does suck but if the reverse diet works ill be happy. I was never in a giant hurry to lose weight, I just had a lot to lose so I ended up cutting for a long time. I can already tell the increased calories are having some effects, my energy levels are way up and I haven't been cold since I started. (Used to get cold every afternoon at work)
    I'm not sure if you remember.. But I have a binge-eating disorder and I think you may have gave me advice at some point in one of my frequent threads.

    What I'm getting at is when I would follow a consistent deficit(eating 1700-1850 cals) I would get and feel cold ALL the time, no matter what. Even after/during re-feeds.

    Now I've found a way to manipulate my diet so that I can have a free 3 hours every Sunday night eating a large surplus of calories(probably close to 8-9k) and the cold feeling does not come till Fri-Saturday, and I'm consistently losing 2.5lbs a week.

    It's odd how a large over-feed can mitigate some affects such as lowered body temperature and thyroid down-regulation from being in a deficit. So far dieting for 7(on to 8) weeks and I'm losing weight week in and out with no problems.
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  12. #12
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    Good luck and great job so far. I am following this one because the reverse diet is something new for me.
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  13. #13
    Registered User Electricheadd's Avatar
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    Originally Posted by StitchT View Post
    I'm not sure if you remember.. But I have a binge-eating disorder and I think you may have gave me advice at some point in one of my frequent threads.

    What I'm getting at is when I would follow a consistent deficit(eating 1700-1850 cals) I would get and feel cold ALL the time, no matter what. Even after/during re-feeds.

    Now I've found a way to manipulate my diet so that I can have a free 3 hours every Sunday night eating a large surplus of calories(probably close to 8-9k) and the cold feeling does not come till Fri-Saturday, and I'm consistently losing 2.5lbs a week.

    It's odd how a large over-feed can mitigate some affects such as lowered body temperature and thyroid down-regulation from being in a deficit. So far dieting for 7(on to 8) weeks and I'm losing weight week in and out with no problems.
    That's awesome you found a way to fit in that massive refeed and still lose. I am wondering if you don't possibly have a thyroid condition? Being cold all of the time may be an indicator, you should try taking your temperature a few times a day and logging it for a week or so. If your consistently finding that your core temp is low you should consider having a Dr check on it. I agree though its odd how simply adding in some calories can increase your body temp.... I am warm all day now its great!
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  14. #14
    Registered User Electricheadd's Avatar
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    Originally Posted by scots40 View Post
    Good luck and great job so far. I am following this one because the reverse diet is something new for me.
    Thanks Man! I am doing it partly out of curiosity as well, as one of those guys on a forever long cut it would be nice if it were possible to regain some of that metabolic capacity I had before I started cutting. If not, the worst thing I am out is a couple months of time.
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  15. #15
    Registered User Electricheadd's Avatar
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    Week 2 +400 calories
    5-07-2014 - 2200 calories 202.2lbs
    5-08-2014 - 2200 calories 200.0lbs
    5-09-2014 - 2204 calories 202.3lbs
    My Reverse Diet Log
    http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
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  16. #16
    Registered User Merial20's Avatar
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    looking good up 400 cals and weight is right about the same? im experiencing the same thing i was cutting on 1900 now im at 2300 for 2 weeks and lost a pound. I have to say though (and i know its mostly in my head) i appear softer nd squishier. I blame the extra carbs and water weight because scale weight really isnt going up and its not like im replacing muscle with fat lol.
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  17. #17
    Registered User Electricheadd's Avatar
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    Originally Posted by Merial20 View Post
    looking good up 400 cals and weight is right about the same? im experiencing the same thing i was cutting on 1900 now im at 2300 for 2 weeks and lost a pound. I have to say though (and i know its mostly in my head) i appear softer nd squishier. I blame the extra carbs and water weight because scale weight really isnt going up and its not like im replacing muscle with fat lol.
    I totally agree, the scale has stayed the same but I feel fatter. I didn't weigh in this morning since we stayed at a hotel last night and I smashed a steak dinner. I'm guessing I was around 3k total yesterday I had only eaten 500 before dinner. We will see what effect that had lol!!
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  18. #18
    Registered User Merial20's Avatar
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    Lol I hear ya man. What do u think is going on with our bodies? It has to be mental right? I mean assuming we r still lifting and getting enough protein we can't be losing muscle and gaining fat lmao. My best guess is shifts in water weight along with mental games. How high do u plan on bringing up cals. Gonna raise mine another 100 this upcoming week, see what happens lol. My main concern ATM right now is just getting metabolism and hormones back to normal with least amount of fat gain.
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  19. #19
    Registered User Electricheadd's Avatar
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    5-07-2014 - 2200 calories 202.2lbs
    5-08-2014 - 2200 calories 200.0lbs
    5-09-2014 - 2204 calories 202.3lbs
    5-10-2014 - 2200 calories 201.8lbs
    5-11-2014 - 3000 calories (Hotel Stay)
    5-12-2014 - 2200 calories 204.0 lbs

    Went a bit off the reservation this weekend at the hotel but not horrible. I IF'd all day on 500 calories then smashed a pretty steak dinner with all the fixings I estimated 2500 calories but who knows. Still feeling bloated today must have been some serious sodium in something I ate.
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  20. #20
    Registered User Electricheadd's Avatar
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    Originally Posted by Merial20 View Post
    Lol I hear ya man. What do u think is going on with our bodies? It has to be mental right? I mean assuming we r still lifting and getting enough protein we can't be losing muscle and gaining fat lmao. My best guess is shifts in water weight along with mental games. How high do u plan on bringing up cals. Gonna raise mine another 100 this upcoming week, see what happens lol. My main concern ATM right now is just getting metabolism and hormones back to normal with least amount of fat gain.
    I am pretty sure its all in our head, I started at 202.5 lbs and have fluctuated as low as 200 and and as high as 204 thats a plus or minus 2lbs or 1% of my body weight... there is no way that is making a real visual impact. I just remind myself that this is a plan to improve my physique so be accurate and make smart decisions and not stress about it.
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  21. #21
    Registered User Electricheadd's Avatar
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    Week 2 Total +400 calories (Net Gain 0 lbs)
    5-07-2014 - 2200 calories 202.2lbs
    5-08-2014 - 2200 calories 200.0lbs
    5-09-2014 - 2204 calories 202.3lbs
    5-10-2014 - 2200 calories 201.8lbs
    5-11-2014 - 3000 calories (Hotel Stay)
    5-12-2014 - 2200 calories 204.0 lbs
    5-13-2014 - 2200 calories 202.3
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  22. #22
    Registered User Electricheadd's Avatar
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    Week3 (+500 calories)
    5-14-2014 - 2300 calories 203.0 lbs
    5-15-2014 - 2300 calories 202.2
    5-16-2014 - 2350 calories 201.2

    Energy levels are awesome, still haven't been cold since I started and wife is completely annoyed with good mood.
    Last edited by Electricheadd; 05-17-2013 at 10:05 AM.
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  23. #23
    Registered User MercurialXIII's Avatar
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    I did the same thing for about 2 weeks and I swear I didnt put on any weight on the scale but I feel fatter so I am back to 1800(500cal deficit supposedly) for another 2 weeks to see if I actually lose weight. Feel so stagnated. Unbelievably frustrating.
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  24. #24
    Registered User gregorymcm's Avatar
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    I am also interested in seeing how this plays out. Right now I am losing my last little bit of bodyfat and i'm only consuming 1600-1700 calories. I'm about 7% BF and i'm doing cardio in the morning and weight training at night.

    I am going to have to reverse my calories gradually so my metabolic rate doesn't splurge when I start my recomp in June.

    Keep it up man!
    Current 1 Rep Maxes:

    Flat BB Bench press: 275X1
    Deadlift: 410X1
    Squats: 325X1

    Goal 1 Rep Maxes:

    Flat BB bench press: 315X1
    Deadlift: 495X1
    Squats: 405X1
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  25. #25
    Registered User Electricheadd's Avatar
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    Week3 (+500 calories)
    5-14-2014 - 2300 calories 203.0 lbs
    5-15-2014 - 2300 calories 202.2
    5-16-2014 - 2350 calories 201.2
    5-17-2014 - 2300 calories 201.4
    5-18-2014 - 4000+
    5-19-2014 - 3000 calories 206.0 lbs

    The wheels fell off Saturday night the family went out to family style Italian and I pretty much ate everything in sight. Followed up by Sunday 3 meals out to eat although I did pay attention. Pretty sure most of it is water weight but we will see how it looks by this weekend.
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  26. #26
    Registered User Electricheadd's Avatar
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    On a side note apparently smashing down all I can eat pasta is good for working out... new personal best dead lift tonight.
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  27. #27
    Registered User Electricheadd's Avatar
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    Week3 (+500 calories) Net gain .5lbs
    5-14-2014 - 2300 calories 203.0 lbs
    5-15-2014 - 2300 calories 202.2
    5-16-2014 - 2350 calories 201.2
    5-17-2014 - 2300 calories 201.4
    5-18-2014 - 4000+
    5-19-2014 - 3000 calories 206.0 lbs
    5-20-2014 - 2300 calories 203.0 lbs

    So far so good, my weekly calories averaged 2642/day with the binge on Saturday night. I am up .5lbs but I am pretty sure it was remaining water weight. This week I am scheduled to increase to 2400/day and I will be much more accurate with it. (No family weekends coming up in the near future) I am actually pretty surprised as I averaged 800/day over where I was plateaued and am still not gaining weight.
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  28. #28
    Registered User Electricheadd's Avatar
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    Week4 (+600 Calories)
    5-21-2014 - 2400 calories 203.0 lbs
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  29. #29
    Registered User ming93's Avatar
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    Originally Posted by Electricheadd View Post
    Week4 (+600 Calories)
    5-21-2014 - 2400 calories 203.0 lbs
    I'm in for your log, and clap for your dedication. Good luck with your reverse diet
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  30. #30
    Registered User Electricheadd's Avatar
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    Originally Posted by ming93 View Post
    I'm in for your log, and clap for your dedication. Good luck with your reverse diet
    Welcome aboard man! Thanks!
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