You finished your cut and have no idea how to eat now

You hit your goal weight on a cut and now you're stuck, scared that eating normally again undoes it all. This estimates your true maintenance after metabolic adaptation, then builds a week-by-week reverse diet that adds calories back gradually. Off the floor, towards maintenance, without the panic.

I have just finished a cut and reached my goal weight. My final cut calories were {CUT_CALORIES} with macros {PROTEIN}g protein, {CARBS}g carbs, {FAT}g fat. I weigh {WEIGHT} and train {TRAINING_DAYS} days per week. Step 1: Estimate my true maintenance calories accounting for metabolic adaptation. Step 2: Build a reverse diet schedule adding calories back gradually over {WEEKS} weeks to reach maintenance without fat regain. Step 3: Show the macro targets for each phase. Step 4: Tell me the two warning signs that I am overshooting so I can course-correct early.