How’s it going Train Loco readers, today we’d like to talk about our awesome client and friend Jon McQueen’s 1 Full Year of Reverse Dieting progress.
For those that don’t know what reverse dieting is, it’s basically walking calories back up to maintenance after a dieting phase. You slowly and deliberately add in calories over time to elevate your metabolic rate, increase your hormonal profiles, increase muscle mass, increase caloric cushion, increase satiety signals, decrease hunger levels, increase leptin levels, and basically to reverse all of the metabolic adaptations your body made from dieting. For more info on metabolic adaptations and how to mitigate them read HERE.
The research on reverse dieting is very limited right now and a lot of this is based off anecdotal evidence. Hopefully in the near future we will see more research on this.
The picture on the left was exactly about a year ago that Jon last competed weighing 190 lbs. The picture on the right is his current progress picture weighing 206 lbs.
As you can see there is a very significant difference in his overall body composition in a one year span. His current macros are currently at 250p/550c/100f and when he started his off season a year ago his macros were at 230p/270c/55f. This is an increase of 1,605 total calories added over the course of a year and to his metabolic capacity. His metabolic rate is through the roof right now. For more info on how to increase your metabolic capacity, read HERE.
Jon is still very lean for having such a high calorie intake, strength has increased overall, and he has added more muscle mass. He is a high responder when it comes to reverse dieting and genetics play a big role in keeping him very lean while adding calories in. But this doesn’t not mean Jon doesn’t work his ass off! We simply just don’t want his pictures or progress to be misleading because reverse dieting is not intended for someone to stay with six pack abs all year, its main intention is to reverse the metabolic adaptations, increase your metabolic rate, and get the individual healthy. And anybody that tells you they can keep you shredded during a reverse diet is lying or trying to sell you something.
We are very proud of Jon’s progress and its been an honor coaching him and being part of his fitness journey and we look forward to accomplishing more together in the near future!
The take home message here is if you are a competitor and compete year in and year out you will not make significant improvements. It’s very hard to maximize hypertrophy when in a caloric deficit. Take the proper amount of time off from the stage and make serious overall body compositional changes, improvements to your metabolism, and your overall health. We promise the stage will be there in the future.
Eric and Chris Martinez
IF YOU WOULD LIKE TO LEARN MORE ABOUT OUR SERVICES AND HOW WE CAN DESIGN YOU A PROPERLY PERIODIZED TRAINING PROTOCOL AND PROPER NUTRITION PROGRAM AROUND YOUR GOALS, SCHEDULE, PREFERENCES, ETC. PLEASE VISIT US HERE OR CONTACT US HERE FOR A FREE PHONE CONSULTATION.
CHECK US OUT ON: