I have been in a gradual calorie deficit for around 3 months now, currently down to around 1700 calories per day. I have started to weigh myself every day to work out the average over the week but I have came in at exactly 67.4kg for 10 days straight so around 148lbs. (for reference I am 6ft and waist is now 31cm).
Although I am still storing a low amount of fat in my lower stomach I am at a level of leanness I am happy with. During lockdown and the weight loss I have lost a lot of muscle and want to build it back without putting the fat back on. I have been through this before and put the fat back on too easily.
So from what I understand I want to reverse diet which is a gradual increase in calories back to maintenance. However, I feel like my current calories is maintenance but I understand there may be a "range" that I can work with. And how slow is "gradual"?
Shall I just increase calories on a weekly basis until I put on weight, take a step back, and stay there? Is it the case that I can remain lean whilst building muscle if I am at the higher end of my maintenance calories?
Thanks!
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source https://www.reddit.com/r/loseit/comments/j046o0/reverse_diet/
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