#196 – How to Keep the Weight Off After a Diet, Reverse Diet the Right Way, and Lean Bulk Without Gaining Fat
The Business Athlete ShowShow Notes
Most people know how to lose weight — but very few know how to keep it off.
In this episode, I break down what really happens to your metabolism, hormones, and hunger when you diet — and how to transition out of a fat loss phase without regaining the weight.
We dive deep into reverse dieting, diet breaks, and the exact process I use with clients to rebuild calories, recover hormones, and set the foundation for long-term success.
You’ll learn how to know when you’re ready to reverse, how quickly to increase calories, and what key metrics to track — including the 1–2% bodyweight guideline that signals a healthy rate of gain.
We also cover how to identify when you’ve earned the right to start a lean bulk (usually around 12% body fat), why most people bulk too early, and the biggest indicators that you’re doing it correctly — better performance, more energy, improved sleep, and strength gains without excessive fat gain.
By the end of this episode, you’ll know exactly how to move from fat loss → maintenance → muscle gain with confidence, while keeping your results and metabolism in check.
Connect with Adrian:
👉 Follow Adrian McDonnell on Instagram
👉 Checkout Adrian’s YouTube Channel
👉 1:1 Online Coaching Application
👉 Free Metabolic Resistance Training Plan
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