A pro bodybuilder explains how he uses reverse dieting to enjoy the holidays and build muscle

Here's how IFBB pro Erin Banks uses reverse dieting to enjoy the holidays and pack on some weight for his next competition. He said he's eating more to add muscle

• A pro bodybuilder said reverse dieting helps him enjoy more food while staying in shape. 
• Gradually increasing your calories can provide the fuel to help you build muscle.
• Even bodybuilders don't stay lean year-round — taking time to rest can boost your gains long-term. 

Elite bodybuilder Erin Banks is looking forward to his first real Thanksgiving dinner in three years after strict, nonstop dieting to stay in peak shape for competition.

Banks, the 2022 Men's Physique Olympia champ, took the top spot in his category at the Arnold Classic in 2022 and 2023, and ranked third at this year's Olympia. He said he'll be taking some time off leading up to 2024, when he plans to work toward an even bigger and better physique in the new year.

"I'm looking for bigger all around, tighter conditioning, going back to the basics. We're going to be eating to add size," he told Insider in an interview about his partnership with energy drink brand Celsius.

Between taking a few months off and then aiming to add about eight pounds of muscle, Banks said he's in the process of "reverse dieting" and looking forward to some much-deserved freedom to enjoy foods he loves.

Reverse dieting is the process of gradually increasing calorie intake after weight loss to prevent a rebound that can lead to weight regain. For athletes like Banks, it's also an opportunity to fuel muscle growth.

Some highlights on his to-do list include eating pizza with his kids, and enjoying his mom's cooking (particularly her recipe for turkey stuffing). Although Banks said Christmas is his favorite holiday, and Thanksgiving a close second, he previously opted to abstain from festive foods the past three years to stick to his competition diet of eggs, rice, and lean proteins like chicken and steak.

"Of course, I would go to my family's homes and parties, but it was literally me eating prep foods. It's hard but it's the sacrifice you have to do to be number one in the world and be a top athlete," Banks said. "I'm just excited to get to do normal people things. There's so much more to life than just bodybuilding."

He added that he's also looking forward to enjoying treats like whiskey and eggnog, along with Celsius, which he says is always a staple in his pre-workout routine.

However, Banks added that while he'll enjoy a greater variety of foods, he isn't completely foregoing a nutrition, and is still maintaining healthy habits and drinking a gallon and a half of water every day.

"The main thing with not rebounding is not eating a crazy amount of food all day," Banks said. "I still have a diet to follow." 

Eating more food can help you build muscle

Despite what you might see on Instagram, most bodybuilders don't stay lean year-round, athletes and coaches previously told Insider.

From reverse dieting to full-on bulking phases, physique athletes typically go through phases of increasing their calorie intake to add muscle.

Then, in the months leading up to competition, they'll undergo a cutting phase, gradually decreasing calories to burn fat while maintaining as much lean muscle as possible to get ready for the stage.

It can take a lot of time, effort, and food to get swole, and delicious holiday feasts (and leftovers) can be a great way to make sure you're eating enough to build muscle.

While bulking doesn't need to happen over the holidays, it can be a convenient way to enjoy the season while still making gains.