irst off you know it’s time to reverse when:
You’ve hit your goal.
You’ve hit a plateau.
Or you need a break.
You reverse from a cutting level to a maintenance level by incrementally adding calories back in on a weekly or bi-weekly basis. If you add calories back in gradually you can increase your calorie consumption without gaining back weight or losing your results!!
You will want to start by adding around 80-100 calories per week in the form of fat and carbs (usually 2-5 grams of fat and 10-15 grams of carbs). Your protein number—however—will not change (we can hear the collective sigh of relief).
If after the first week there is no change on the scale or your measurements, add in another 100 calories in grams of carbs & fat for another week. Keep adding in calories until you get to your maintenance calorie level (a.k.a. T.D.E.E. your "total daily energy expenditure").
If at any time during your reversal you see a change in your measurements, simply don’t add in additional macros for that week. If you are still below your maintenance level, wait until your measurements are stable and then add in another round of upping your macros.