Free оnlineeee video shоooows that eat rеeal foоd and still gain real weight loss! Cliсk here to watchit now. twitter.com/e96ad34abdad3ddf8/status/788632172043366400 The Recovery Diеt for Physique Athletes by Teaaam 3DMJ
I incidentally did a recovery diet when I spent 4 weeks eating "very" good post competition (Went from 150lbs to 159lbs). I managed to log in as much of the food I consumed as possible on myfitnesspal. Calories was around 4600 to 5200kcals a day. 60 percent was from "dirty" sources such as pizza, fried foods, ice creams, bakery, etc. Dropped 3lbs instantly as soon as I went back to my normal bulking calories. You will look fuller, bigger, more vascular and overall happier. The extreme hunger will slowly dissipate and normal hunger cue will come back once bodyfat go back up to above 11 percent (for me at least). Definitely a good approach over the slow/tedious reverse diet.
Well dear 3DMJ team, I just wanted to that you for all the good pieces of information you're sharing with us on YT :) It's always a pleasure to watch your videos, and this one was particularly great. All the best from France (Btw, thanks to you I'm not only improving my body composition and performances, but also my english ;) )!
Eric, thank you for the valuable information. Do you guys have any articles/videos for men who are suffering from endocrine issues such as low testosterone and low levels of cortisol?
I find that the more competitions I do, the less problematic the post-competition recovery is. After my 1st comp I ate everything on sight for 3 months straight. After my last competition, I went back to eating normal after a couple of weeks. Also as a natural competitor, at stage level body fat I can look pretty stringy if I am not carbed up so it's not exactly a look I care to keep all year round.
With regards to non-contest prep diets (i.e the everyday person who just want to get lean for summer or an event), it would be one's best interest to minimise fat gain. Would a sudden jump in calories (i.e 500 cals immediately) be the better option or the slower reverse diet (i.e 100 cals per week) for if they want to maintain or start making gains?
***** nice I might try that as well instead of a 500 kcal jump cuz I've just finished a 12 week cut and lost 12.6 lbs and have started a diet break which is just untracked days of sensible eating so after 10 days of this I'll start my next cut cuz because I'm not at my goal look yet then after that will do what you are doing which is a 100 kcal jump every week. Can I ask are you just adding in 100 kcals or a specific macronutrient to your reverse diet?
Hey guys, amazing video. I learned alot here. My question is that would you suggest reverse dieting once the recovery period is wrapped up so that I can reach my metabolic ceiling and diet on higher calories next time around? Thanks again 💪😊
With all the respect, why such a complicated protocol?, ......why not just calculating a new TDEE regarding your "leaner body" after the show/prep and setting your new goals and new energyintake/calories on the new baseline for 2-3 weeks as the old-skool wiseguys Lyle Mcdonald, Alan Aragon and Tom Venuto are suggesting.
great video guys, I came here via Jeff Nippard's recommendation on his reverse diet wrap up video. Question - My stage weight was 75kg and I'm now a tad under 80kg after having 3-4 days of gluttony and a couple of days of clean up. Would you recommend diving into a 400-1000 cal surplus or diet back down to around 76-77kg as I was intending to? Then I would up calories from here. Just want to stay relatively lean whilst I aim for 5-10kg of muscle this off-season. Stats - 39 yo, male, 175cm, this was my first comp! Cheers :)
Hi 3DMJ Team, why do you always use the scale/weight as a measure? As we know, bodyweight fluctuates on a daily basis, depending on what you ate, when you ate last, water, salt etc. So looking at weight only makes sense if you look at the trend over, say, 4 weeks. Then you'll see at what kind of rate you've been gaining (or losing). So you only find out whether you have been gaining at an appropriate rate after quite some time. Now if you gained too fast, boom, it's too late to adjust calories down because you've put on too much bodyfat already. Why don't we go by looking in the mirror? Let's say you overate by 500kcal on a specific day, you're gonna see (I do) those grams of bodyfat immediately the next day! So wouldn't that be a more accurate way of controlling your intake, maybe in combination with the scale?
Eric, question for you. i am currently on a mini cut which is at about 4 weeks now. the reason i jumped into a mini cut was because i had surgery to reattach a tricep tendon rupture, therefore i was unable to expend the same amount of energy training due to my limitations and wanting to lose a bit of excess bodyfat in the meantime. i'm currently regaining my strength very slowly and will like to jump back into a gaining phase here shortly. my macros when i began the cut were 500 carbs, i believe 80-90 fats and 240 protein. currently they are 260 protein, 200 carbs and 60 fats, my starting weight was 230 and it currently at 222. would you recommend a slow conservative rise in calories, or a bit more aggressive spike in calories? thanks for the input.
I just have one question just to be extra sure. So if I compete at 170 lbs and my tree (maintenance calories) given that I workout 6 times a week is 3000 cal, then I would need to consume 3400-3600 cals for the first 3 weeks post-competition to do the recovery diet. After that, what cals should I return to? Slightly lesser to gain at a lower rate?
What would you do with the calories of an athlete who is at the end of its cut but just got a leg injure? Considering workouts would take a direct hit, how would that affect this recovery protocol? Should calories still be raised regardless the possible muscle loss and fat gain?
Is it possible for your body to "slow down" its metabolism? I don't get it. If it can, then why not keep it slow all the time? why be wasteful? are there any benefits that our body gets from burning more calories than it actually needs?
+As Bas You're looking at it backwards. Your energy levels are going to be higher when you on a higher calorie diet, and as you move towards a lower calorie diet you have physically less energy to work with. Not shockingly, your energy levels go down - that is what the "slow down" is. You move less, you produce less heat, and are just less energetic than normal
+RazvanSuican There goal as coaches is to educate their clients so much so that they could prep themselves if they wanted to do so in the future, matt ogus is a great example... an athlete that went from bulking into a prep, to an athlete that has a complete understanding of macronutrients, cutting, and contest prep in general . Also, even they as coaches use each other to lead their programs because sometimes when your digging hard you need someone who has your best interest in mind to lead your program.
Did I understand what Nunez say right? I'm no native speaker, that's why I ask. Sorry. #1. So, I should bump my calories up ABOVE maintenance for about 4 weeks DIRECTLY after coming from my cut / stage - IF I do plan an off season for like 6 months? #2. Or should I eat at maintenance for about 4 weeks UNTIL I gained 5-10% more weight and AFTER that increase the calories by 400-1.000 above maintenance? Sorry again, but I just want to do my first recovery diet right.
