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How to Reverse Diet Correctly Post Contest Prep

November 14, 2021 / Uncategorized
How to Reverse Diet Correctly Post Contest Prep

Implementing a Reverse Diet immediately after Contest Prep significantly enhances the conditions for your upcoming Contest Prep. This strategic approach fosters optimal muscle gain while curbing body fat accumulation. This positive impact extends to boosting your Metabolic Rate and expediting the recovery of muscle lost during preparation. Moreover, it aids in swiftly restoring hormone function, ultimately reducing the duration of your next Contest Prep.

Nonetheless, improper execution or neglecting Reverse Dieting can yield highly unfavorable outcomes. Muscle gain or re-gain rates may slow down, impeding metabolic rate improvement. Concurrently, rapid body fat accumulation poses challenges for your subsequent Contest Prep. Furthermore, it’s important to note that uncontrolled overeating may emerge as a significant issue, potentially fostering an unhealthy relationship with food.


Misinformation abounds regarding the initiation of a Reverse Diet post-Contest Prep. Numerous common missteps can be generalized:

  • Weekly Increment of 50-100 Calories: A prevailing misconception suggests increasing calories weekly by a fixed margin.
  • Daily 10-Calorie Increase: Another misguided approach is elevating calories by 10 each day until reaching maintenance or target weight.
  • Initial Jump of 250/500 Calories: Some advocate an initial surge of 250/500 calories, followed by 250-calorie increments weekly.
  • Reliance on Cheat Meals: Relying on Cheat Meals to combat hunger is also propagated.

The flaw in these methods lies in their mechanistic rigidity. They set fixed benchmarks without considering the dynamic nature of our metabolism. Metabolism isn’t automated; it demands tailored adjustments based on individual responses. A strategy effective for one might falter for another.

Imagine metabolisms akin to snowflakes—each unique and distinct in operation and reaction. Interestingly, even personal responses tend to differ across multiple Reverse Diet cycles. This underscores the need for a more personalized and adaptable approach.


Let’s clarify the essence of a Reverse Diet in the context of competitors: it’s a method aimed at optimizing the increase in Metabolic Rate while managing acceptable body fat gain. The overarching objective is to elevate the Metabolic Rate sufficiently to support an effective and efficient Contest Prep, ideally surpassing previous benchmarks. (See Image: Diana Lagunas, Team USA Physique NQ Bikini Competitor). We do not just want results. We should be striving for OPTIMAL results.

Executing a Reverse Diet, especially post-show, defies a one-size-fits-all approach or a fixed-duration plan such as 4, 6, 12, or 16 weeks. It hinges on an individualized, week-by-week (or even day-by-day) progression. Initially, it factors in your weekly Rate of Loss (ROL) during the concluding weeks of Contest Prep—before the peak week. This data determines the initial calorie increase and potential macro ratio adjustments. Simultaneously, the reduction in cardio aligns with your weekly targets.

During Contest Prep, weight loss stems from a calorie deficit—intaking fewer calories than your daily expenditure. The introduction of more calories diminishes this deficit, just as scaling back cardio does. Both elements demand meticulous consideration and calibration.

  • Executing a Reverse Diet accurately positions you to elevate your Metabolic Rate while achieving further leanness. This mirrors the progression from achieving stage leanness and transitioning into the Fourth and Fifth Phases of the Five Phases of Contest Prep.
  • Additional light adjustments—increasing calorie intake or reducing cardio—can align you with maintenance calories. This state enhances your Metabolic Rate while maintaining a consistent weight.
  • Stepping it up—adding more calories or further curbing cardio—ushers in a modest surplus. This controlled weight gain is crucial, aiding in appropriate Regain of Gain (ROG). Moreover, this approach optimizes muscle recovery and accelerates your transition to a genuine muscle-building phase during the offseason.
  • HOWEVER, overshooting—rapid calorie influx or excessive cardio reduction—poses risks. This may trigger unmanageable weight gain, fueling heightened hunger and potential binging due to an uptick in Ghrelin (the appetite-increasing hormone). Such a response is common with substantial caloric intake, particularly consecutive high-calorie consumption. The aftermath: an uncontrollable surge in hunger, potentially leading to significant weight gain, predominantly in body fat. In certain instances, this could result in ending up with more body fat than when you initially started.
  • A notable WARNING SIGN emerges when excessive offseason cardio is necessary to manage weight gain—a possible indication of overshooting on body fat accumulation or overestimating Metabolic Rate elevation. It’s crucial not to confuse this with a genuinely up-regulated metabolic rate; rather, it’s the cardio exerting control, not your thyroid. A revealing experiment involves suspending all cardio for a few weeks while maintaining other aspects unchanged. This test can expose whether the scale shows an increase. If so, its the cardio controlling your weight, not a healthy thyroid.


The initial step is establishing your weekly Rate of Gain (ROG), determining the initial weight gain target. In most cases, a moderate increase of around 1lb per week for the initial weeks suffices. By adhering to macros and implementing the approach correctly, this weight gain will largely comprise glycogen filling muscle stores, with minimal body fat accumulation.

Once your weekly ROG is set, introduce a 10-15% increment to your pre-peak week calorie intake. After 7-10 days, assess the outcomes and fine-tune as needed to align with the established ROG. If you’re on track, a consecutive rise of about 60-80 calories, distributed between carbohydrates and fats, is typically effective. Should weight gain elevate, avoid immediate adjustments until it stabilizes. Repeat this process iteratively until you are about 10-12lbs over stage weight, then slow down the ROL a bit until your desired offseason weight is achieved.

In case you surpass your ROG goal, maintain your intake for a period. Adjustments may vary, sometimes weekly or more, and it’s normal to experience intervals of 2, 3, or more weeks without incremental changes. Remember, adjustments are personalized, shaped by your unique progress, not confined to a rigid linear trajectory.


Transitioning from Contest Prep exposes a susceptibility to rapid, excessive weight gain as the body seeks homestases. While muscle recovery requires time, body fat can accumulate swiftly, posing a significant challenge for many competitors post-stage. You’ve probably encountered stories of competitors regaining weight rapidly, often exceeding their pre-Contest Prep body fat levels. Such outcomes stem from unregulated caloric intake and the absence of individualized response-based adjustments.

The rationale is clear—every calorie holds significance. Incorporating “Diet Breaks” with increased caloric intake over a couple of days is acceptable. However, opting for a “Refeed Day” rather than a “Cheat Day/Meal” is advisable.

A “Refeed Day” involves temporarily elevating calories, predominantly through carbohydrates. This approach yields a positive effect on thyroid and leptin hormones compared to fats and proteins. To maintain weekly calorie balance, adjustments must be made on other days.

Avoiding Cheat Days or Cheat Meals is strongly encouraged, particularly during this critical phase.

Cheat Days (or meals) often entail unrestrained indulgence without caloric restraint. The crux of the matter is that ALL CALORIES COUNT—weight fluctuations hinge on caloric intake. Since Cheat Days/Meals lack constraints, excess consumption becomes likely, accelerating weight gain, primarily in the form of body fat. This underscores the need for a more controlled approach to safeguard against such outcomes.


Metabolic progress doesn’t follow a uniform linear trajectory; rather, it advances in distinct phases, unique to each individual. This underlines the importance of Reverse Diet strategies that hinge on personalized responses, surpassing cookie-cutter approaches reliant on predetermined, standardized calorie increments. The evident struggles of numerous competitors post-Contest Prep underscore the need for individualized guidance to prevent weight management challenges.

Much like tailored workout routines and nutritional strategies, Reverse Diet plans should be customized, closely monitored, and adeptly adjusted based on individualized advancements. This approach ensures alignment with your unique metabolic response, fostering optimal results and avoiding potential setbacks frequently encountered with more generic approaches.

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