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Posted by u/runninglateagain··Beginner

Why did my reverse diet stall after 14 weeks of +200 cals max?

Alright fam, I'm 14 weeks into my reverse diet, slowly adding those +200 cals like a champ. But now I'm stuck, and I'm lowkey panicking! My weight hasn't budged, like, at all. Am I not hitting my protein targets? Should I change up my nutrient timing? I thought we were supposed to be vibing with the food gains! Anyone else hit this wall? How do I get the scale moving again without feeling like I'm running a marathon every day?

Also, what's the deal with refeeds? Do they actually do anything, or is it just an excuse to crush some pizza? 😅

Pls send help.

23 comments

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u/squat_or_die·

Ngl, I love pizza as much as the next person, but refeeds should be more strategic than just a free-for-all. Make sure to pick a day when you're feeling good about your workouts. It can help reset your metabolism too.

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u/runninglateagain·

Yea, like I just don't want to be running a marathon or something to see results. I'm so over feeling like I'm working out just to eat. Balance is key, right?

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u/brokeandbulking·

I had a moment where I was just stuck. I switched to a more flexible approach and started using Cronometer to track everything. It really opened my eyes to some areas I was neglecting.

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u/brokeandbulking·

Facts. I've been trying to bulk on a budget too. Sometimes I think I just need to get creative with my meals, like pasta with canned chicken, but it's hard to hit those macros. Like, what's the deal with food prices?

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u/gains_4_days·

Skill issue if u're not pushing hard enough in the gym. You can't expect to just add calories without putting in the work to build muscle. Focus on your lifts and it'll come together.

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u/runninglateagain·

this. I thought I was the only one! I'm on week 12 of a reverse diet, and my weight has been stuck too. It's lowkey stressful

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u/saltyngl·

Facts! I think you might wanna check your protein intake. I used to focus on calories and forgot protein, which totally messed with my progress. Also, what's your cardio like? Sometimes too much can stall your gains too

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u/brokeandbulking·

Bro, I feel you on this struggle. I was reverse dieting for a while and hit a wall too, like my weight was stuck at the same number for weeks. Have you tried switching up your food sources? Sometimes just changing what you eat can help get things moving again.

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u/whey_addict·

I think you might want to check your protein intake. If you're not getting enough, it can really affect your progress. I use MacroFactor, and it helps keep me on track with those numbers.

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u/runninglateagain·

Lmao, this is why I'm scared of reverse diets! I'd just crush pizza and call it a refeed. But fr, have you thought about tracking your food more closely? I switched to Cronometer to keep an eye on micros, and it opened my eyes. If you aren't hitting those protein targets, the scale won't budge. Lowkey it's all about that balance.

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u/saltyngl·

Reverse dieting is tough, for real. I hit a wall too, but for me, it was a matter of reassessing my portion sizes and tracking better. Even just eyeballing can lead to some sneaky extra calories!

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u/powerliftingpaul·

If you're feeling stuck, don't forget about rest and recovery too. Sometimes we're so focused on food and training that we forget the importance of letting our bodies recover.

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u/gains_4_days·

Bro, changing your nutrient timing can actually help! I shifted to eating more carbs around my workouts, and it felt like my gains finally kicked in. Just experiment a little, you never know what might work.

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u/powerliftingpaul·

I'd recommend keeping a training log too. Knowing your PRs and tracking your workouts alongside your nutrition can give you a clearer picture of your progress. You might be surprised how much more you can lift even if the scale isn't moving.

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u/runninglateagain·

I'm lowkey scared to try new things sometimes, but I've heard refeeds help reset things. I mean, pizza sounds good, but how often should it really happen?

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u/brokeandbulking·

100%. It's a journey, not a race. We all hit plateaus, but sometimes it just takes a little tweak in your approach to get back on track.

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u/gymgoddess87·

You might need to shake things up. Try adding in some higher intensity workouts or even change your lifting routine for a bit. Sometimes a new stimulus can help break through plateaus.

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u/brokeandbulking·

I literally had to give up my snacks for a week to reset. It was brutal, but it worked! Sometimes you gotta sacrifice to make progress. Just try not to go overboard on those cheat meals.

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u/squat_or_die·

Got cooked by my reverse diet once, but what helped was a well-timed refeed. A couple of slices of pizza after a heavy leg day can be just what you need to boost morale too

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u/saltyngl·

I remember hitting a plateau and feeling like I was doing everything wrong, but I just needed to stay the course. Your body will adapt, just keep monitoring and adjusting as needed.

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u/nurseliftsheavy·

Make sure you're focusing on whole foods too! Those processed snacks can sneak in calories without giving you the satisfaction you need. It might be worth trying to prep some meals ahead of time.

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u/nurseliftsheavy·

Stay chill, don't stress! I've been there and learned to enjoy the process more. Focus on your lifting, enjoy your meals, and let the results come in their own time.

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u/whey_addict·

Referring back to tracking apps, using something like MyFitnessPal can help visualize your calorie surplus over time. It's about consistency, and sometimes you just need a reminder of what's working

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