Physique coach Paul Revelia uses his own experience in competitive bodybuilding to help people lose fat and build lean muscle. In a new video on his YouTube channel, Revelia addresses how to go about maintaining your body fat percentage once you have achieved your weight loss goals and want to continue packing on the gains.
“Getting fat off is the most difficult part of this process,” he says. “The body is completely different once it has less fat on it and we have to adjust accordingly.”
As you go through a leaning down period, your maintenance calories—i.e. the number of calories your body requires to stay fueled without gaining weight—will drop as your levels of physical activity will go up. “If you return to your maintenance activity at the same time that you return to your maintenance calories prior to your diet… you’ll put body fat back on quickly,” he says.
Rather than going back to how you ate pre-cut, Revelia suggests increasing one macronutrients in particular. “You should not be slashing protein when you’re slashing calories,” he says. “That number should remember pretty stable.” Your intake of fats will probably vary, he adds, but recommends keeping it to around 20 percent of your macros per day. So it’s carbs where you can afford to eat more.
“I would say you can add about 20 to 25 percent of your current calories,” he explains. “You’re probably going to see some benefits to performance, some benefits to recovery, you might even sleep a little bit better.”
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