Let’s recap with a quick vocab lesson…
CUTTING: Eating less calories than you take in (a.k.a. a caloric deficit) to lose fat (and keep as much muscle as possible).
MAINTENANCE: Eating approximately the same amount of calories that you take in, so you are not gaining fat or losing fat--but you are able to promote more muscle growth than in a cut.
BULKING: Eating more calories than you take in (a.k.a. a caloric surplus) to maximize muscle growth while minimizing fat gain (although you will gain some).
PLATEAU: When there has been no change in measurements for 2 consecutive weeks (or more), and it is not related to consistency, accuracy, hormonal cycles etc.
Most people start macros in a cut---BUT you are not meant to be in a cut forever!
WHEN TO REVERSE:
You have hit your goal
You have hit a plateau
You need a break
Pay attention to your physical progress as well as your mindset--if you think you’re about to give up--DON’T!! Reverse up to Maintenance first!!
Reversing to "Maintenance"
So let's talk some more about reversing—specifically how you do it! 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"). You will get a rough idea of what your maintenance level is when you get your custom macro count in the beginning!
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.
This can be daunting--and it can be hard to believe that it's real. That you can ACTUALLY keep weight off without under-eating. But it is very real and very fool proof! So stay committed, keep working at it and let us know what questions you have--we are here to help!