Sport is once a week too much to 'cheat'?
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Sport Fitness
theleip
2
Thing about cheat meals and where you need to be careful is you can have a cheat meal in a cutting cycle but it still needs to fit into your caloric requirements to be in a deficit.
For example if you are cutting it close and just getting a 1lb a week cut in calories but go out and have a 800-1000 calories meal over your allowance for deficit then your cutting process will be longer. So cheat but still cheat smartly if trying to optimize your cutting phase.
For example if you are cutting it close and just getting a 1lb a week cut in calories but go out and have a 800-1000 calories meal over your allowance for deficit then your cutting process will be longer. So cheat but still cheat smartly if trying to optimize your cutting phase.
theleip
2
The body does adapt and throwing in different macro combinations and "bad" foods can help keep your body happy in a sense with the course you are running it.
On the emotional aspect limiting yourself to never being able to have a fast food burger for some people could be enough to drive them to eating nothing but a fast food again. I find though that once you realize how much you can eat once you implement a cheat meal the less you want one.
theleip
2
He is talking about WHAT you choose to eat, not how much. Now when you get to the point of maintaining weight that is one thing. In a cutting phase though energy in/out is your guide and what you are taking in is your MVP.
If you are trying to hit a negative caloric base of 3,500 to lose 1lb of fat a week (and you can't guarantee all that will comes from fat either which is the point of optimizing training and diet) but then you splurge on a cheat meal one or twice a week and go over your caloric amount by 1000 then this will leave you at half a pound loss of fat IF lucky. So like I said you can cheat, but it must be within range of your caloric goals to be in a solid deficit.
If you are trying to hit a negative caloric base of 3,500 to lose 1lb of fat a week (and you can't guarantee all that will comes from fat either which is the point of optimizing training and diet) but then you splurge on a cheat meal one or twice a week and go over your caloric amount by 1000 then this will leave you at half a pound loss of fat IF lucky. So like I said you can cheat, but it must be within range of your caloric goals to be in a solid deficit.
What was that? Cheating can be more beneficial than not cheating?
Your so right about that. Last year I decided to cut lost like 5 pounds in 3 weeks. Restricting myself from any junkfood. Well my family ordered some pizza for dinner...no food in the fridge...so yeah....
Then why entitle it "cheat meal" if there's still caloric restrictions? I diet clean all week long (8 meals per day), and I splurge a little if my buds and I go out for dinner or something on the weekend.
I definately see your point though leip, and agree totally about the loss of fat. Did you factor in cardio? Paired with caloric deficit, cardio will even further expand the defecit. I'm also presently cutting, and doing cardio 4 times per week...however I realize IM not a bodybuilder, nor trying to be one---and their nutritional lives are not practical at all.
I definately see your point though leip, and agree totally about the loss of fat. Did you factor in cardio? Paired with caloric deficit, cardio will even further expand the defecit. I'm also presently cutting, and doing cardio 4 times per week...however I realize IM not a bodybuilder, nor trying to be one---and their nutritional lives are not practical at all.
theleip
2
It is not about being a bodybuilder. This is basic fat loss principals for anyone. The reason why it is titled a cheat meal is because it is something of a non-healthy item. For example instead of having chicken+rice a healthy pro/carb meal you have fast food pizza a largely carb/fat unhealthy meal. A calorie is not just a calorie.
You get your basis of caloric deficit from BMR+Activity. So if you overall daily caloric expenditure averages 3000 calories and you want to lose 1lb a week then you would restrict yourself to 2500 calories(this is a very basic guideline but a good starting point of reference to lose fat).
So if you 2500 is the number you are hitting everyday but then come Saturday you binge and go over 1000 calories you take your weekly caloric deficit from 3500 to to 2500. Giving you less than 1lb a week loss. Again this is a basic property but one to keep you in check if you aren't making in advancement. Most people work great during the week, have a good time on the weekend, aren't seeing results but don't want to turn the finger towards their splurge that they feel that their week of work is more than going to make up for. Doesn't work like that sometimes.
The quicker you get through a cutting period the better (of course in a healthy way). The longer you stay in a cutting period and more fat you need to lose the more sensitive your plan needs to be towards re-feeds, rest periods and so forth. People can avoid most of these pit falls by just sticking to a program and being diligent for a brief period and then just worrying about maintaining after that.
You get your basis of caloric deficit from BMR+Activity. So if you overall daily caloric expenditure averages 3000 calories and you want to lose 1lb a week then you would restrict yourself to 2500 calories(this is a very basic guideline but a good starting point of reference to lose fat).
So if you 2500 is the number you are hitting everyday but then come Saturday you binge and go over 1000 calories you take your weekly caloric deficit from 3500 to to 2500. Giving you less than 1lb a week loss. Again this is a basic property but one to keep you in check if you aren't making in advancement. Most people work great during the week, have a good time on the weekend, aren't seeing results but don't want to turn the finger towards their splurge that they feel that their week of work is more than going to make up for. Doesn't work like that sometimes.
The quicker you get through a cutting period the better (of course in a healthy way). The longer you stay in a cutting period and more fat you need to lose the more sensitive your plan needs to be towards re-feeds, rest periods and so forth. People can avoid most of these pit falls by just sticking to a program and being diligent for a brief period and then just worrying about maintaining after that.
I love reading your posts theleip, you have a way of saying the things I kind of know but would struggle to put into words.
For me, the 'cheat' meal is largely a psychological thing. Its my reward for working hard all week and sticking to my training/diet regime. I don't necessarily go mad but, I definitly treat myself. I realise that, sometimes, this may slow down my progress but, that doesn't bother me as long as I am still making reasonable progress.
It may not be for everyone but, it works well for me.
For me, the 'cheat' meal is largely a psychological thing. Its my reward for working hard all week and sticking to my training/diet regime. I don't necessarily go mad but, I definitly treat myself. I realise that, sometimes, this may slow down my progress but, that doesn't bother me as long as I am still making reasonable progress.
It may not be for everyone but, it works well for me.
Not meanin to jack your thread here but didn't want to re post asking a very simliar question...
I am going out on a date tomorrow and the girl really wants to go for an Indian - i know totally packed with cals and that - but i do enjoy them and don't want to sound like a health freak and demand we go somewhere else!
Are there any tips at all on how to reduce the damage? I will be working out with weights before hand as it falls on a lifting day and will be doing a good cardio session the following day to try and work some of the cals off but just wondering whether i should take my protein shake that day or eat slightly less in the earlier part of the day?
I am going out on a date tomorrow and the girl really wants to go for an Indian - i know totally packed with cals and that - but i do enjoy them and don't want to sound like a health freak and demand we go somewhere else!
Are there any tips at all on how to reduce the damage? I will be working out with weights before hand as it falls on a lifting day and will be doing a good cardio session the following day to try and work some of the cals off but just wondering whether i should take my protein shake that day or eat slightly less in the earlier part of the day?
Is it a first date or is the young lady in question aware of your fitness regime? If its a first date, I would try to order relatively conservatively from the menu within reason but, the last thing you want to do is come across as being obsessed with what you're eating (there'll be no second chance at making a first impression.)
If it were me, I think I would throw caution to the wind and just enjoy the meal and her company then redouble my efforts in the gym the following day.
Hope it goes well
If it were me, I think I would throw caution to the wind and just enjoy the meal and her company then redouble my efforts in the gym the following day.
Hope it goes well