Section 08
Maintenance & reverse
Finish the fat-loss phase carefully and establish a sustainable new baseline.
“Land the plane: taper the deficit, measure the response, and keep the core habits.”
01
Do not rebound
Moving immediately from a hard deficit into unrestricted eating can erase progress. Keep measuring weight and waist while easing toward maintenance.
02
Reduce added cardio
The guide recommends tapering intentional fat-loss cardio before gradually increasing food, while normal daily activity and weight training remain stable.
03
Find the new baseline
Increase methodically and watch weekly weight and waist trends. Maintenance is the intake where those measures stabilize, not a single calculator result.
Continue the manualNext: Mindset first →
Educational information only. Consult a qualified healthcare professional before making changes to diet, exercise, or supplementation.