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.
Who backs it
Sorted by strength of stance
- 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.
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Resistance training
Lifting weights 2-4 times a week to build and hold muscle
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Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
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Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
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High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
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Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
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Swimming
Lap swimming as low-impact cardio and a reset for the head
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