Just completed another 12 week diet block. (I would have called this one year, but technically my Day 1 was February 24th last year, so this is more accurate) and I'm bringing another one of my patented posts. You can read the previous ones here: Part 1 Part 2 Part 3
For the last 12 weeks, I've been reverse dieting. During my 9 months of dieting I stuck mostly with a 1500-1700 calories per day. When I started reverse dieting, I immediately jumped my calories to 2000 and increased it 100 calories every two weeks until I got to a 2500 limit. Interestingly, I never actually averaged that many. During the last four weeks I consistently averaged about 2400. There were days that it went a bit higher, and a bit lower, but 2400 seems to be about where I'm comfortable now.
Now, in the first four weeks, I did gain a little weight. For the first couple weeks after the calorie jump I went up to 222, fluctuating between 220-219. After the first four weeks though things started to even out a bit and now it tends to track between 216-218 with a slight downward trend, which does seem to suggest my TDEE is still well north of the 2400 I've been averaging. Based on math and a bit of guesswork, my estimation is that it's somewhere around 2700 or so. As stated in my six month update this still puts me on the threshold between lightly and moderately active.
With all the information I have now, I definitely didn't need to take as long as I did to increase my calories. I could have done it in a shorter period and upped the calories in larger jumps. Something like 4-6 weeks with 200-250 calorie jumps, which I will be trying next time, and that brings me to my next point.
I've decided to jump back on the losing train for a little bit. The current plan is to do a six week mini-cut, followed by another 6 weeks of reverse dieting to see how close I can creep to Onderland. I'll be following the same basic diet I was during the last run, a calorie limit of 1500-1700, since that's pretty easy for me to follow. Based on previous numbers, I was averaging about 0.85% loss per week. If I can replicate that rate of loss, which if the math is correct should net me about 8-12lbs of loss over 6 weeks which would put me in spitting distance of Onederland.
I may actually even get into Onderland briefly depending on how much water I'm currently holding. Due to a stomach bug a couple weeks ago, I lost a lot of water and actually weighed in as low as 213 for a couple days, suggesting that I'm holding 3-5lbs of water currently. If this holds true, and at the end of the six weeks I'm within 2-3lbs of 200, I may extend the diet for a week or two just to see that 1 on the scale.
For those interested in some fun numbers:
Highest individual weigh in: Week 2, day 5, 223lbs
Lowest individual weigh in: Week 10, day 213
Highest weekly average: Week 2, 222lbs
Lowest weekly average: Weeks 6,10, 11, 12: 216
Lowest day calories: 1890, Week 12 Day 6 (yesterday)
Highest day calories: 2760, Week 12, day 3.
It's been an interesting year, and I look forward to seeing how the next twelve weeks go. Cheers
[link] [comments]
from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/sczgr9/48_weeks_in_reverse_dieting_and_future_plans/
Comments
Post a Comment