Since you guys bumped it, here is the end result of my 4 month reverse dieting/ bulking.
My starting reverse diet weight was around 172-173, currently I'm around 178. It's hard to tell in the photos but I'm about 2-3% fatter than I was, so maybe if I'm lucky 1lb of muscle gain. Been focused on bring up my chest since a lot of people said it looked a bit flat - which makes sense since I had a shoulder injury in 2013. According to measurements that has come back up a bit.
Macros started at around 225c / 260p / 30f and now are up to 350c / 230p / 55f+
This has been the most successful reverse diet I've ever done and I would attribute at least some of that success to not totally eliminating HIIT from my offseason programing (still doing 2 hard sessions a week).
Plan now is to do a mini-diet for 4 - 6 weeks, and then go through another 4 months calorie surplus phase.
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12-20-2017, 06:35 AM #211
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Last edited by DiamondMaker; 12-20-2017 at 06:42 AM.
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12-20-2017, 09:13 AM #212
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12-20-2017, 09:17 AM #213
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12-20-2017, 09:24 AM #214
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12-20-2017, 09:45 PM #215
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Thanks man. I make up my own programs. Right now I'm on a six day split using RTS style rpe for the big 3 and then added accessory work since I respond to high-volume.
Thanks man, yeah once that started coming through the two months I realized how much it had been lacking before. Biggest thing I change was adding in chest fly and doing only incline barbell pressing (but still flat on dbs)
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12-22-2017, 07:22 AM #216
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11-30-2019, 10:06 AM #217
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09-11-2021, 07:20 AM #218
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09-11-2021, 07:22 AM #219
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