When to Stop Reverse Dieting
Once you reach your target calories, what do you do next? Well, that depends on your overall goal.
To Start Cutting Again
Before you start another fat loss cycle, it’s advisable to hold your calories at a maintenance level for at least a few weeks. This allows your metabolism enough time to adapt to the higher calories before you enter a deficit again.
In addition, target the smallest calorie deficit that results in fat loss. Then make small incremental adjustments. This helps you keep the negative effects of metabolic adaptation at bay.
To Start Bulking
When your goal is to add more muscle, you need to create a calorie surplus. But it’s not a good idea to jump into a large calorie increase immediately following a reverse diet.
Instead, it’s better to continue increasing by 50 to 100 calories per week until you reach your bulking target. Or you could even choose to stay at a very small calorie surplus for a few weeks to let your metabolism and hormones stabilize.
Either way, you can make some nice lean gains afer a reverse diet.
How to Eat to Gain Lean Muscle Without Getting Fat
To Maintain Current Body
When you reach your target calories you might really like the way you look and feel. In that case, you could choose to stay at your maintenance number for several weeks.
Then if you get the desire to burn fat or build muscle, you can go either way.