After months of intense dieting and training, stepping off the competition stage can leave athletes wondering, “What’s next?” Wade Krause addresses this crucial phase in Iron Will: From Struggle to Stage – A Bodybuilder's Ultimate Guide. His answer: reverse dieting. This strategy is key to maintaining results, restoring metabolic health, and setting the foundation for future success.

What is Reverse Dieting?

Reverse dieting involves gradually increasing calorie intake after a period of caloric restriction. For Wade, it was a vital part of transitioning from a competition-ready physique to a sustainable, healthy lifestyle. This approach helps the body adjust to higher calorie levels without rapid fat gain.

Why Reverse Dieting is Crucial

1. Restoring Metabolic Health
   Extended calorie deficits slow down the metabolism as the body conserves energy. Wade explains that sudden calorie increases can lead to fat gain, as the metabolism hasn’t yet adapted. Reverse dieting allows the body to gradually rebuild its metabolic rate.

• Example: Wade started by adding 50-100 calories per week, focusing on carbs and protein to support muscle recovery.

1. Preventing Fat Gain
   A common pitfall after dieting is binge eating, which leads to rapid fat accumulation. Reverse dieting provides structure, making the transition smoother and helping athletes maintain their lean physiques.
2. Rebalancing Hormones
   Caloric deficits can disrupt hormones like leptin and ghrelin, which regulate hunger and satiety. Wade highlights how reverse dieting helps restore hormonal balance, reducing extreme hunger and improving energy levels.

How to Reverse Diet

1. Gradual Calorie Increase
   Wade suggests starting with a small surplus—about 5-10% above competition calories. Monitor your weight and adjust weekly.
2. Focus on Macronutrients
   Protein remains essential for muscle repair, while carbs replenish glycogen stores. Wade also maintained healthy fats for hormonal balance.
3. Track Progress
   Tracking metrics like body weight, energy levels, and performance ensures the reverse diet is working. Wade used tools like food logs and progress photos to stay on track.

Benefits Beyond the Body

1. Psychological Recovery
   The post-competition phase can be mentally challenging. Reverse dieting offers a structured plan, helping athletes regain a sense of control and prevent unhealthy eating habits.
2. Sustaining Results
   By gradually increasing calories, Wade preserved the hard-earned muscle from his prep phase while allowing his body to recover.

Reverse dieting is not just a post-competition tool; it’s a bridge to long-term success. By restoring metabolic health, preventing fat gain, and supporting psychological well-being, it helps athletes maintain their results while preparing for future challenges. As Wade emphasizes, “The stage may be behind you, but the journey is far from over.”