THE ALLURING REVERSE DIETING GUIDE

Transcription

1 Welcome to The Alluring Reverse Dieting Guide! Congratulations of achieving 12 weeks on the programme, you've done better than most other individuals on changing your health for the better. This guide will talk you though the methodology for increasing your calories whilst maintaining your current body composition. You may find there is a marginal increase in body fat but that will be easy to get rid of once you have the know how and confidence. Use this guide if you're going it alone or use it as we work together to get your metabolism firing. Once again CONGRATULATIONS! Suzie Jane Volkes

2 This first page include the top 7 tips for helping you maintain your hard work! 1 Resistance training is a must. No more 2kg dumbbells, as you energy increases your expenditure needs to too. The extra food needs to go somewhere until you metabolism adjusts and adapts so the number one thing that will help prevent fat regain is resistance training. It has been known for people to actually continue to lose weight whilst increasing their intake. 2 This is a slow controlled process and should not be rushed otherwise there is no point. This is a minimum of 10 weeks, best case scenario but just think what s 10 weeks when you ve probably spent a life time of ups and downs already. 3. Be flexible with your diet, remember the 80/20 principle. Don t go too wild as that s the diet mentality and but you don t need to go so restrictive you end up binging. 4. Your protein will remain the same but it will be the fats and carbohydrates which will increase over time. 5 Initially it may seem like you have put on weight, If you eat a large amount of carbs, you can hold onto about 2kg of water, especially after getting off an aircraft. Your body will dump that and so you may well see a drop again after 2 weeks or so. 6 You will need to be accurate and stick to your meal plans and / or calorie and macronutrient goals. This is precision work to get the best results and is more important now than ever before. 7 A good guideline is after the first two weeks you have put on a pound or you haven t dropped the water weight either slow down on the increase or let your body adapt for longer.

3 NUTRITION: This next part talks you through the step by step progress of arranging your nutrition and how to increase you calories and bring your out of a 'diet'. 1. Calculate your BMR you basal metabolic rate. If you recall then this is the calorie or energy intake your body needs to functions before you account for exercise and movement and getting on with your day. MEN: BMR = ( x weight in kg) + (4.799 x height in cm) (5.677 x age in years) WOMEN: BMR = (9.247 x weight in kg) + (3.098 x height in cm) (4.330 x age in years) This is your minimum amount you never ever want to go below. 2. Next calculate your TDEE this is your total daily energy expenditure. Now this is important as this is your target energy intake to achieve. Once you have achieved this number and adapted to it, you can slowly go beyond this which will enable you to eat more and limit fat regain and tone your body. Here s the calculation: BMR x 1.2 = sedentary (little or no exercise) = light activity (light exercise/sports 1 to 3 days per week) 1.55 = moderate activity (moderate exercise/sports 3 to 5 days per week) = very active (hard exercise/sports 6 to 7 days per week) 1.9 = extra active (very hard exercise/sports 6 to 7 days per week and physical job) 3. Next is to know your intake and now plan how to increase it to your maintenance. Let s use me as an example. My BMR is approximately 1574 kcals per day. I exercise 4-6 hours per week, so that s the gym and netball and my TDEE is I currently consume 1710 calories on my restriction and macronutrient wise I eat 149g protein, 149g of carbs and 58g fat. My aim is to increase my calories by 50-80pw depending on how I progress.

4 This will take me a minimum of 8 weeks to achieve this if it worked perfectly which almost never happens and leaves room for any longer adaptation. I will also continue to increase past my TDEE goal so I can tone my body further and eat more! 4. What can you eat to increase your calories? You want to increase your carbohydrates for energy and good fats for health. So week 1 increase your carbohydrates by kcals or g of carbohydrates or as per your meal plan that is serving of carbs a day. There is flexibility here until you can assess how much you can increase by. Personally I would start with 50kcal and increase accordingly. Week 2 Increase you carbohydrates by the same amount. Week 3 increase you good fats so 10g of cashews or a tsp of peanut butter or ½ a small avocado a day. Week 4 carbohydrates Week 5 carbohydrates Week 6 fats Week 7 carbohydrates Week 8 carbohydrates Week 9 fats Week 10 carbohydrates and so on. Protein intake remains the same and the aim is to increase your energy intake, this is why pushing yourself at the gym is important here. ***If you are putting on a lbs a week, drop your calories by 50 and allow another week to pass and try again.*** ***If you have not put on any weight then you can try increasing quicker for example 80 kcal per week. Or one serving on your meal plan.*** This is all trial and error, the slower you go, the better the results.

5 FINAL POINTERS: With exercise resistance training is really important. I highly recommend big compound lifts such as squats, deadlifts and bench presses. Anything that uses your whole body. Aim to increase the weight you use by 2.5kg on lower body per week and ideally 1kg on upper body with each exercise. If you are doing cardio at the moment keep your cardio exactly the same until you reach your TDEE calorie goal. The keep you calories the same and then look at reducing the cardio. The increase you calories again. Remember to keep everything you been doing, nutrition and lifestyle the same this is simply increasing your energy intake, giving your body time to adapt. The more precise you are the better the results will be. GOOD LUCK! And if you need anything please do not hesitate to get in touch. Suzie Jane Volkes