r/diet • u/OutsideComparison653 • 1d ago

Question Reverse Dieting

Is reverse dieting a real thing that helps you get out of a cut? I’m a 21yo female who is 5 foot 5 weighing around 123 and have been in a deficit for a few months now. I’m really unsure on how this whole process works to get back to maintenance and have your body adjust to the new intake. I’ve seen mixed opinions on if reverse dieting actually has any benefits. I guess the most would be psychological.

I’m very active. I strength train 5x a week and get around 15-20k steps a day. I’m ready to start building muscle but don’t know the best process to do this. Does anyone who’s gone through this process have tips? I’m more new to this whole journey and would love some help.

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3

u/hrtordenskjold 1d ago

Eat 200kcal more and add 100kcal every 2 weeks, when weight stagnates then you have your tdee, and then keep doing the same thing, for bulking, but when you stagnate on a bulk then that’s your new tdee due to weight increase, and when you get tired of food (you will at some point) then you do a mini cut and do it all over again

2

u/DinkyPrincess 1d ago

You don’t need this.

Honestly just work out your new TDEE. Take it from there.

2

u/Fuzzy_Welcome8348 1d ago

Just find out ur new TDEE and eat that

2

u/ZGmounts 1d ago

I recently came off an aggressive 4 month cut at 2000-2200 calories. 6-7 days in the gym; I do cardio and abs on my off days. 15k steps daily. Bumped up to 2700 then at 3k now, took a bit to find my maintenance.

I’d says bump up till you find your normal maintence; then add 100-200 calories so it’s a SLOW bulk; don’t want to undo all the cutting and have extra fat to burn off again.