Building muscle after dieting

If you are looking to regain weight and build muscle after dieting, there are a few things to consider. After all, you want to successfully improve your shape in the long term, not just regain uncontrollable weight.

The danger here is especially great due to prolonged refusal to diet too quickly to gain too much and become a victim of the so-called yo-yo effect. However, the pounds gained here are primarily undesirable fat. Only after a short time, the muscles you really need come first when you gain weight again

So that you don’t feel the same, but rather have a good start in your mass phase, I would like to give you some tips on how to manage the transition from diet to muscle building.

Please note as you read that you should not be too hard on yourself. The rules are also less focused on how to optimize muscle building, but are designed to make the transition as easy as possible.

I have written other articles and my upcoming book Muscle Building Basics on how to build muscle effectively. This is a comprehensive guide on how to get the most out of it with the least amount of effort, focusing on the really important success factors.

1) Learn to keep your weight

For heaven’s sake, just don’t start eating again after feeling too scarce. You’ve probably worked against hunger and nutritional needs for months on end. Chances are high that you have ironed out natural feelings of satiety and the like with your body.

Therefore, you must first learn to eat properly in the body. Feel free to use my calorie calculator for guidance.

Gaining weight in the first few days is normal when you change diet to diet, even if you’ve reached your maintenance calorie levels. This is because other nutrients and amounts of food, among other things, increase your body’s water content.

After that, however, you should first use it for a few weeks to get used to normal amounts again and give the body some time to return to normal food reactions.

2) Treat Yourself After Diet

Of course, after the end of the diet, it is dangerous to eat again uncontrollably. You shouldn’t overdo it, of course, but just don’t worry about calories and your weight for a week or two. Eat (regular portions!) What you want and do not weigh yourself during this time.

Nach einer Diät erstmal ein bisschen entspannen

After the diet, can you and should you relax now?

True, I did not do it optimally this year during my three week trip to the USA, but it was also good. I felt that I needed it. Then I aligned myself to the correct amount.

Believe me, just thinking about your weight and calories for a while is important for your psyche, and also helps you return to an orderly eating structure afterwards.

3) Plan for muscle building and weight gain

Approaching something without a plan and without a goal is rarely promising. So understand what’s really important if you want to build muscle effectively.

If you know what is important and what is possible, then set a goal for yourself. Good targeting wording is more important than most people think.

Then you can specifically plan your muscle building workout and proper muscle building nutrition.

The mass phase always gives you a little more freedom than a very strict diet. However, it makes sense to plan your course here and adjust the plan if necessary. After all, you don’t want to build fat, but as much muscle as possible.

Trust me, even with a consistent 80/20 approach, a lot can be achieved here. However, this is also based on good understanding and sound (albeit more flexible) scheduling.

4) Realistic expectations

Many people also underestimate the duration of muscle building. Especially if you already have some experience with strength training, don’t expect to gain more than half a pound in the medium term.

You know what is possible. So start gaining weight slowly. This way, you will achieve the cleanest possible muscle growth. This will save you a lot of diet later.

In the beginning, you can quickly and easily revert to your old strength values. Don’t let yourself be demotivated if things move very slowly at some point. At some point, he can also stop. It may be time for an offload or a week of rest.

Your conclusion on the post-diet change in the main phase

Starting (again) to build muscle after dieting and not making mistakes is not easy. However, it is not that difficult if you follow a few simple rules.

I hope this article has made your next transition a little easier.

Don’t immediately change your direction of travel 180 degrees, give yourself some rest, have realistic expectations and a plan. Above all, don’t be too hard on yourself, and I am confident that you will get through the change well and achieve remarkable success!

If you know more about muscle building and want to gain as much as possible with controlled effort, I can recommend my book The Basics of Muscle Building, which will be published soon. In it, I show you the really important things you should consider if you don’t want to waste time on unnecessary bullshit while building muscle.

Your best bet is to subscribe to my newsletter right away, you will be the first to know when it arrives and you may be able to take advantage of the introductory offer.



And don’t forget: your health is your health

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