Q&A… What’s My Updated Macro Split? Reverse Dieting? How to Increase Carbs? Tanning Routine?

First one: how do you reverse diet? I've lost and failed before.

So a reverse diet isn't about eating as much as possible.

It's about slowly increasing calories back towards maintenance while keeping your protein high, strength training consistently, and monitoring your progress in that way.

So the goal is to maintain your results from a calorie deficit when you reverse diet.

And as you're reverse dieting, you should be seeing an improvement in your performance, an improvement in energy, hopefully more regulation with your hormones, and building a healthier metabolism, which is really important.

So it's normal for the scale to fluctuate a little at first from that increased glycogen and water from a little bit more carbohydrate, but that is not the same as gaining body fat.

So if you feel a little bit of water retention in the beginning of reverse dieting, that can be very normal.

It will fall off.

Like I just said, there is a difference between water retention and inflammation, and then, like, actual fat gain.

I think that's something that we need to c- like, notice as, like, a significant...

There's a significant difference between the two.

So as you're reverse dieting, you should be feeling good overall.

I think that if you're someone...

There is a small percentage of people, like, when they reverse diet, they might feel like they're gaining weight, but the way that I reverse diet clientele is always with the intention of positive body recomp or maintaining that ph- your physique after a caloric deficit.

So it really is just to get you up to a higher caloric maintenance.

That's gonna help with food noise.

That's gonna help with your hormones, like I just said, your relationship with food.

That is where I'm at now.

I'm gonna share my macro split later in this Q&A.

But I am current- I feel like I have maintained a lean physique with a higher caloric maintenance, and that's all due to r- properly reverse dieting.

You cannot live in a deficit.

It's unsustainable.

It's gonna really negatively affect multiple areas of your health and body.

So if you're curious about reverse dieting and you want a structured plan to follow, I write custom reverse dieting plans.

I have 6, 8, 10, and 12-week options, and that's basically 6, 8, 10, or 12 macro splits that you follow over a certain period of time.

First one: how do you reverse diet? I've lost and failed before.

So a reverse diet isn't about eating as much as possible.

It's about slowly increasing calories back towards maintenance while keeping your protein high, strength training consistently, and monitoring your progress in that way.

So the goal is to maintain your results from a calorie deficit when you reverse diet.

And as you're reverse dieting, you should be seeing an improvement in your performance, an improvement in energy, hopefully more regulation with your hormones, and building a healthier metabolism, which is really important.

So it's normal for the scale to fluctuate a little at first from that increased glycogen and water from a little bit more carbohydrate, but that is not the same as gaining body fat.

So if you feel a little bit of water retention in the beginning of reverse dieting, that can be very normal.

It will fall off.

Like I just said, there is a difference between water retention and inflammation, and then, like, actual fat gain.

I think that's something that we need to c- like, notice as, like, a significant...

There's a significant difference between the two.

So as you're reverse dieting, you should be feeling good overall.

I think that if you're someone...

There is a small percentage of people, like, when they reverse diet, they might feel like they're gaining weight, but the way that I reverse diet clientele is always with the intention of positive body recomp or maintaining that ph- your physique after a caloric deficit.

So it really is just to get you up to a higher caloric maintenance.

That's gonna help with food noise.

That's gonna help with your hormones, like I just said, your relationship with food.

That is where I'm at now.

I'm gonna share my macro split later in this Q&A.

But I am current- I feel like I have maintained a lean physique with a higher caloric maintenance, and that's all due to r- properly reverse dieting.

You cannot live in a deficit.

It's unsustainable.

It's gonna really negatively affect multiple areas of your health and body.

So if you're curious about reverse dieting and you want a structured plan to follow, I write custom reverse dieting plans.

I have 6, 8, 10, and 12-week options, and that's basically 6, 8, 10, or 12 macro splits that you follow over a certain period of time.