jimmiepop's Journal, 14 Jun 21

AVOIDING REBOUND, REVERSE DIETING, RESETTING YOUR FAT SETPOINT & STAYING LEAN YEAR ROUND
v.1.1

Planning for life post transformation, ideally lean year round if I can swing that AND optimize for health, play, well being and performance. I have zero expertise and a shit track record in this regard, so been hard on the research. Thought my findings might be of interest to some, so posting a couple links and notes for reference.

Found a deluge of advice on the subject, but when you drill down, the vast majority is unhelpful from a practical standpoint.

"You need to learn new eating habits and keep them for life."
"If you don't lose the fat slowly, you can never keep it off."
"You can never go back to eating as you did."
"99.8% of dieters gain all their weight back."
"Staying lean means accepting being hungry all the time."

I realize these statements contain some elements of truth, but decontextualized generalities are useless on the ground. Success requires a system. That quest led me to Reverse Dieting, the closest thing to a post-cut system for staying ripped that I have been able to find, and ultimately to this enlightening conversation thereon -

The Reverse Diet Debate: Henselmans vs. Norton -- Here
and here -- https://bit.ly/3zt689R.

I also found these conversations really useful -

How to Change your Body-Fat Setpoint ft. Lyle McDonald -- Here
and here -- http://bit.ly/Lyle1.

Lyle McDonald - Avoiding Fat Re-Gain After a Diet -- Here
and here -- http://bit.ly/Lyle2.


Initial Take-Aways
* Metabolic Damage is Definitively Bullshit
* Metabolic Downregulation Corrects in Days
* Reverse Dieting is Also, Consequently, Bullshit (Even Layne Agrees)
* "Fat Setpoint," WTF that might be, is Genetic
* Hunger Management is Key to Maintenance
* Build Off the Diet that Got You There
* Cardio May be Most Useful POST-CUT
* Draw "Line in Sand" to Trigger Mini-Cut


There's a TON more. To me, this is a treasure trove IFF these subjects are of interest. Wanted to share the finds, given the paucity of quality relevant content.

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619 kcal

Fat: 8.09g | Prot: 78.88g | Carbs: 57.31g.   Dinner: Strawberries, Now Foods Whey Protein Isolate Unflavored, Bananas, Good & Gather Unsweetened Original Almond Milk. Snacks/Other: Almonds , Lucerne Fat Free Cottage Cheese, Honey, Strawberries. more...