Reverse Dieting

Jon-Carlo Astorina

Contributing Writer

Reverse Dieting


Reverse dieting is the transition from a cutting diet to a “bulking” diet. Where fat loss was initially the goal, the pursuit of new muscle takes its place. Contrary to popular belief, a growth or “bulking” phase is not an all you can eat buffet. The same dieting principles still apply, only at different macronutrient and caloric ratios.

Reverse dieting is a method commonly used by bodybuilders and other fitness competitors after the completion of a competition in which several months of strict dieting was implemented. The idea is to slowly increase your caloric load so as to not put your body in a state that will promote fat gain. If you were to resume “normal’ eating after a long dieting stretch, your body will most likely respond in a way that will cause more fat to be stored than the creation of new muscle.

A good start to reverse dieting is to increase by calories by about 250-300 calories per day, per peek. For me, and probably many other competitive athletes, this is roughly the caloric load of one small contest prep meal. This means that you are essentially adding another meal to your contest prep diet, but it can, of course, come in the form of larger portions and/or different macro rations (more carbs!).

This could literally be the addition of some oatmeal and fruit to your diet, or a little splurge on a piece of pizza. If you really want to maintain your physique, you will err on the side of caution and keep it “clean.” Some, but definitely not all, do not have the type of strength required to say no the pop tarts, bagels, donuts, pizza and burgers. I know I don’t, and I don’t pretend to either.

You want to keep an increase of about 300 calories per week until you start to notice an increase in weight. Once you stall, you start the process again, adding anywhere from an additional 100-300 calories per day until you notice an increase.



 Bodybuilding Accomplishments:

 2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2nd Place Novice Short Class
3rd Place Open Short Class

2011 NGA Heart of America Natural Classic
1st Place Novice Lightweight
1st Place Open Lightweight

2011 NANBF Probody Solutions Natural
1st Place Open Short Class

2011 NGA Titan Classic

 2012 NGA Heart of America Natural Classic

3rd Place Professional


Jon-Carlo Astorina is a Team JBT Athlete

See More:







JC was born and raised in Melbourne, Australia. He now resides in Bloomington, IL and works as a private detective for a prominent PI firm out of Chicago. JC studied Criminal Justice at Illinois State University. He is married with four children. Besides his family, JC’s greatest passion in life is bodybuilding and fitness – a hobby he picked up in college.

JC has been bodybuilding for roughly four years and started competing in 2011. He has a short but impressive competitive resume. To date he has competed in five drug tested bodybuilding competitions, earning his Pro Card in August, 2011. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).

Bodybuilding Supplements