I am trying to stay 200-300 over maintenance. Just as the metabolism slows during calorie deficits, it increases during Calorie surplus. I am just trying to stay 200-300 ahead of it. Right now I am in that range. I suspect in the very near future, I will need to increase calories to stay in that positive 200-300 energy range. Based on that, let's say in a perfect world, I was in a 300 calorie surplus all 7 days of the week. That would be 2100 calories per week, so a little over 0.5pounds. I realize the gains are slow and that there are more optimal approaches. However, my goals are different. I am not as concerned with an actual "Scale weight" as I am with how I look and my LBM number.
The scale weight can give you a better indicator of what your current maintenance calories are. LBM number isn't going to change much from week to week! I am sure you know this but body fat and lbm changes take time. For me during reverse dieting I use the scale to see if I am at a surplus maintenance or deficit. For me my maintence is always changing so I make adjustments accordingly! I agree the slower the better not only for not putting fat back on but for a optimal finctioning metabolism! Here is one last thing that I wanted to mention and it doesn't apply too much to reverse dieting as it does for cutting. For me and from my experiences and what studies have found, front and back loading carbs within a certain amount could be the deciding factor for preserving lbm during a cut as well as increasing lbm during reverse dieting. The muscle sparing effects of carbs when the body is in a low energy state it may try to produce energy by converting amino acids to glucose. Having enough carbs for you prior to a workout prevents this since they can readily be broken down to glucose. Another reason to front load carbs (prior to workout), when we lift heavy weights the primary pathway that is used to produce ATP is the anaerobic or glycolytic pathway. The only substrate for this pathway is glucose which can be used from what the carbs we consume prior to. Another reason carbs are important prior to workout is they increase cell volume. cell size is the indicator of the state that the body is in. When cells are at a large volume it signals that the body is in a fed state. Cell size also indicates the anabolic state and increases protein synthesis. If cell volume drops protein synthesis drops. For every gram of glycogen stores the body stores approx 2.7 grams of water and increase cell volume thereby triggering the forementioned responses. I will be using this principle for my mock peak week coming up. Another reason front loading (prior to workout) is important is workout intensity. If one can not maintain his or her workout intensity while trying to get lean or stay lean the have a greater chance at preserving lbm or increasing lbm! As far as post workout carbs in my experience finding the right amount to increase the rate of recovery! So in my opinion not only is the amount of calories that we get from pro, carbs and fat important but when we get them is also important and could be the deciding factor in lbm!!
Just my thoughts and experience bro!!