Metabolism Rehabilitation: A DIY How To Count Macros & Reverse Dieting Guide
Someone I look up to once told me, "let your light shine, tell your story, and help others."
That is what I will do.
That is what I will do.
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The Macro Experiment Results: So far I have gone from eating 947 calories to 1650 (+700 calories) in 3 months with no weight/body fat gain. I am not a fitness expert or bodybuilding competitor--I’m a regular person just like you. Because of this reverse diet, my quality of life has increased exponentially. I no longer have an eating disorder, I understand how to properly fuel my body, I am building a more desirable body composition, and I eat ice cream every single day. I have absolutely no fear of any food and I NEVER feel guilty for eating ANYTHING. I successfully reversed my metabolism and now I will make a quick and easy step-by-step guide for you. If I can do it, you can do it!
This guide is really more of a “skeleton” outline. There is SOOO much more I could write about IIFYM/reverse dieting and I will continue to do so in my blog and will link important references as they become available! The fitness world can be so convoluted, confusing, and overwhelming. I just wanted to make this as short, straightforward, and simple as possible to help those just starting out! I wanted to create a quick guide that I would have wanted when I was first starting to figure everything out. So… without further ado, here's how to eat a ton more and not gain weight! Enjoy! :) "An investment in knowledge pays the best interest." - Benjamin Franklin |
THE GUIDE:
Metabolism Rehabilitation: Important Terms to Know
Metabolism Rehabilitation: An Overview
Step 1: Getting Started
Step 2: Learning How to Count Macros/IIFYM
Step 3: Baselining & Training
Step 4: Calculating Your Individual Macros
Step 5: Reverse Dieting
Step 6: Planning Your Goals
Metabolism Rehabilitation: Important Terms to Know
Metabolism Rehabilitation: An Overview
Step 1: Getting Started
Step 2: Learning How to Count Macros/IIFYM
Step 3: Baselining & Training
Step 4: Calculating Your Individual Macros
Step 5: Reverse Dieting
Step 6: Planning Your Goals
Supplemental Tips & Tricks of IIFYM/Reverse Dieting:
IIFYM Fast Food Master List
IIFYM Chain Restaurant Master List
Low Carb/High Volume/High Protein Tips & Tricks of Flexible Dieting
Macro 101: Best Tricks, Tips, & Products of IIFYM/Flexible Dieting (PART I)
Tips for Tracking Macros on a Vacation
Quitting Cardio
IIFYM Fast Food Master List
IIFYM Chain Restaurant Master List
Low Carb/High Volume/High Protein Tips & Tricks of Flexible Dieting
Macro 101: Best Tricks, Tips, & Products of IIFYM/Flexible Dieting (PART I)
Tips for Tracking Macros on a Vacation
Quitting Cardio
DISCLAIMERS
*Some people may do better with a coach's guidance and accountability. I HIGHLY recommend Dr. Layne Norton or anyone from his list of reputable coaches. I also highly recommend Alpha Training Protocols, Katie Ringley and BestFitBody.
*I’m sure there are different ways of doing a reverse diet. I only know what worked for me and therefore I will teach you exactly what I did. It is up to you if you want to follow my methods or tweak it somehow. It is also up to you if you want to hire a coach. I did not hire a coach and was still able to achieve great results.
*Check out the resources section if you want to find out where I spent countless hours putting all these pieces together. Again, I HIGHLY recommend watching Dr. Layne Norton's Video Logs, reading his articles, and listening to his new podcast series--Physique Science Radio. His methods are evidence-based and on point.
***MOST IMPORTANT DISCLAIMER*** I am NOT a registered dietitian, certified personal trainer, or physician. Nothing I say should be taken as medical advice or replace the advice of a physician. I do not intend to diagnose or treat any health condition/disorder. Consult with a qualified physician regarding matters of your health.
*Some people may do better with a coach's guidance and accountability. I HIGHLY recommend Dr. Layne Norton or anyone from his list of reputable coaches. I also highly recommend Alpha Training Protocols, Katie Ringley and BestFitBody.
*I’m sure there are different ways of doing a reverse diet. I only know what worked for me and therefore I will teach you exactly what I did. It is up to you if you want to follow my methods or tweak it somehow. It is also up to you if you want to hire a coach. I did not hire a coach and was still able to achieve great results.
*Check out the resources section if you want to find out where I spent countless hours putting all these pieces together. Again, I HIGHLY recommend watching Dr. Layne Norton's Video Logs, reading his articles, and listening to his new podcast series--Physique Science Radio. His methods are evidence-based and on point.
***MOST IMPORTANT DISCLAIMER*** I am NOT a registered dietitian, certified personal trainer, or physician. Nothing I say should be taken as medical advice or replace the advice of a physician. I do not intend to diagnose or treat any health condition/disorder. Consult with a qualified physician regarding matters of your health.