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  1. #1
    Registered User orangeloor34's Avatar
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    Reverse Dieting and Weight Gain

    Hey guys,

    I was wondering if I could get some advice on my current situation. I dieted down from 130 lbs at just under 5 ft tall, 30%+ body fat (very short male) to about 92 lbs and 11-12% body fat. I did this pretty quickly in 4.5 months, eating around 1200 calories a day toward the end and losing around 1.5 lbs/week. Based on all the weight and calorie data I have, my maintenance seems to be around 1900. I followed a relatively low carb diet, since I had to keep my protein high enough with very few calories to work with.

    Since I'm coming off such low calories, and I feel like I can lose another lb or so to get to 10% bodyfat, I figured I would reverse diet a little and increase the calories gradually to maintenance, before bulking. Last week, I increased my calories to 1250, and continued to lose weight at roughly the same pace. This week I decided to go up to 1400-1450, but now I'm steadily gaining weight every day. I am just wondering if this is water weight due to the increase I'm having in carbs, or if I'm somehow putting on fat at 1400 calories, which doesn't seem to make sense. Should I ignore this and assume I'm actually still burning fat, and keep upping my calories each week? Will my weight stabilize at some point, or will I keep putting on water weight? I am just having trouble figuring out how many calories to bulk on now, since I'm already gaining weight.
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  2. #2
    Registered User Jcart159's Avatar
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    Are we talking 1 or 2 days? Or like a couple of weeks.

    The amount of time you have been eating more sort of matters in this equation. If it's only been a couple of days the relax, it's just your body adjusting to the higher cals.
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  3. #3
    Registered User colontos's Avatar
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    Increase daily calorie intake by 100 every week or so. Calibrate as described below.

    Don't worry too much about day-today weigh ins, use a 7-day moving average.

    If based on that you are gaining a bit faster than you want, then just delay the +100 calories. Don't reduce calories back down.

    Did this recently, usually moved every week, sometimes 9-10 days. One time stayed with something for three weeks.
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