Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
Raise calories in small steps once a diet ends, often 100 to 200 a week, instead of eating freely from day one. Appetite, energy and bodyweight then settle at a new maintenance without the fast regain that follows an open-ended binge. Bodybuilders do it after a show; dieters do it once they hit a target weight. Expect the scale to creep up a little as food and water return, and expect it to take a month or two.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Chris BumsteadDoes it
Bodybuilder · Six-time Classic Physique Mr. Olympia
After months of cutting for the Olympia he adds calories back slowly rather than jumping into a surplus, which he says keeps his energy steady and stops the post-show fat gain he sees other competitors go through. A good sandwich is still the first thing he eats.
Source: The Standard newsletter: Lessons From My Olympia Journey - Sam SulekDoes it
Bodybuilder and YouTuber · Spring Bulk gym vlogs
After the Arnold Classic UK he put himself on a maintenance phase instead of an off-season. Coming off mid-2500 calories, he said jumping to 4,000 would be no challenge at all and would mostly add body fat, so he is easing the number up over a few weeks.
Source: Fitness Volt: Sam Sulek Focused on Adding Back Mass After 2026 Arnold Classic UK, Breaks Down Maintenance Nutrition Plan
Aimed at the same thing
Other entries filed under fitness or energy.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
On record from 6 of 62 tracked people: 5 do it, 1 has discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Running
Regular running, from a short daily loop up to ultramarathon distance
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Swimming
Lap swimming as low-impact cardio and a reset for the head
On record from 6 of 62 tracked people: 6 do it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.