How To Use Cheat Meals To Lose Weight And Boost Metabolism
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6 Cheat Meal Rules To Fire Up Your Metabolism And Burn More Fat
On today’s episode of Live Lean TV, I’m sharing my 6 rules on how to use cheat meals to lose weight and boost metabolism.
Yes, it’s time to cover the fun topic of cheat meals.
If you’re wondering how cheating on your diet can help you lose fat faster, you’re going to love my 6 rules to cheat meals.
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But first, let’s be real
I don’t care how focused you are with your fitness goals, everyone needs to have a little fun.
You are preparing yourself for failure if you are following a nutrition plan that is designed:
- to be long-term, low carbohydrate nutrition plan
- while in a calorie deficit
- that gives you no lenience to have the occasional cheat meal
Typically most people don’t last anymore than 12 weeks on a strict, zero-cheat policy.
And when they do quit, they go back to their old ways, and fatten up even quicker.
When it comes to Living Lean, it’s all about implementing healthy lifestyle habits that are sustainable and maintainable over the long-term.
This includes having the ability to eat a cheat meal to “re-carb up” once in a while.
If you’re consistently in a calorie deficit, a cheat meal can actually help re-ignite your thyroid and leptin hormones to increase your metabolism and burn even more fat.
I typically do 1 cheat meal for every 30 healthy meals.
If you’re eating 5 healthy meals a day, by following this 30:1 ratio, you could have a cheat meal once every 6 days.
But, when it comes to your cheat meal, I’m not recommending you can eat whatever you want, whenever you want.
6 cheat meal rules to lose weight and boost your metabolism
It’s time to learn how to make cheat meals work in your favor.
In other words, how to cheat to lose more fat.
Here are my 6 rules on how to use cheat meals to lose weight and boost metabolism.
#1. You only get a cheat meal if you followed your healthy meal plan
Ask yourself, did you honestly follow your healthy meal plan for the other 30 meals of the week.
If yes, proceed to the next rule.
If no, sorry, it sounds like you already had your cheat meal for the week.
#2. Eat a protein source with your cheat meal
It’s important to include a protein source with your cheat meal and eat it first.
#3. Sit down at the dinner table and eat your cheat meal
Do not eat your cheat meal in front of the TV.
Also, once you get out of your seat, the cheat meal is over.
Don’t order an extra large pizza and store the leftovers in the fridge.
It’s important that you do not test your mental strength by keeping bad foods in your house.
Eat the cheat meal, then move on.
#4. Avoid cheat meal foods that contain trans fat
Even though this is a cheat meal, it’s important to make smarter cheat meal choices.
This means staying away from foods containing trans fats.
These man made fats are deadly to your body’s cells and are not recommended ever.
Foods high in trans fats may include certain types and brands of:
- fast food french fries
- fried or battered foods
- baked goods like pie and cookies
- foods containing margarine
If you’re unsure if a cheat food contains trans fats, look at the nutrition facts label or look it up on the internet.
#5. If you’re already lean you could try cheat days
Are you a male and less than 10% body fat?
Or are you a female and less than 17% body fat?
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Do you follow a lower carbohydrate meal plan?
If so, you could begin testing a full cheat day, if you want.
However, if you’re currently over these body fat percentages, stick to the 30:1 ratio of one cheat meal for every 30 healthy meals.
#6. Cheat meal timing
Should you have your cheat meal on training or non-training days?
The answer is specific to your mental strength.
Just ask yourself, are you able to have a cheat meal on you non-training day and still stay focused to get to the gym the next day for a heavy leg workout?
If so, do it this way.
However, if the combination of a non-training day plus a cheat meal ignites your previous bad lifestyle habits, such as skipping future workouts, eat your cheat meal on your training day.
When it comes to cheat meals, you need to be careful not to ignite old bad behaviors.
So those are your 6 cheat meal rules to lose weight and boost your metabolism.
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Question For You:
- Do you incorporate cheat meals into your diet?
- If so, how often do you eat cheat meals and do you eat them on training or non-training days?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
I do incorporate cheat meals into my diet. I have a “cheat meal” once a week. I have this meal usually on my date night with my fiance where we catch up on things. I feel they are quite necessary. About 4 months ago I came off of a strict diet, and now I am reversing that diet. So I’m slowly and steadily increasing my calories every week or so. Although I am still on a caloric deficit, I do feel that both increasing my calories weekly as well as having that cheat meal a week keeps my metabolism revved and gives be a boost of energy. I’m also trying the carb cycle approach. On days where I’m doing little to no lifting, my carbs are low for that day, and vice versa. On the days when I have my cheat meal, I consider that a high carb day and make sure I get a good workout in before the meal. I also do a 10 minute HIIT routine to get my body prepared for the increase in carbs and fat. Most of the time what is on my plate during a cheat meal is, a lean protein, and carbs, whether it be simple or complex carbs. A grilled chicken sandwich on a kaiser with sweet potatoes fries and a side of cole slaw. I’m usually quite tired after a meal like that, lol! But anyway, YES TO CHEATS!!!
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It is very easy not to cheat on a high carb diet.
I am on my 3rd week of a Leaky Gut diet. I have lost 4 pounds ! I am doing
well, but am unable to stop drinking soda. I also drink water and bone
broth. What do you think would help ? I need a plan Brad and Jenn ! Help !
0.2 percent fat raspberry flavoured Cottage Cheese.
Would BDubs be okay?? Big fan of Honey BBQ, but who isn’t? Amirite?!
Chicken wings are my weakness.
You said No Trans fat, and I looked on the In N Out (I’m from California)
menu for French Fries and it says it has 0 Trans Fat (g) so I’m assuming
its okay!?
I’ve been doing low carb Primal/ keto for a little over 3 months, so far
when I do try to not so much cheat but treat myself to one of my favorite
foods . Chinese or chicken w/ biscuits , I get bloated , feel crappy and
tied for almost 3 days after .
Could be I’m allergic to gluten and never put it together before ,
cause I always felt Crappy anyways lol It’s just not worth the suffering
for me 🙂
You said “containering” instead of “containing “.
I love squatting after a high carb cheat meal! The energy boost is awesome, unfortunately my regular cheat meal this week won’t be on a training day due to incredible soreness. Not sure if I should wait for my cheat meal, or just go for it.
I had a cheat meal today with my low carb diet basically bob Evans some
bacon sausage & hash browns so I had a carb but not so good protein & had a
fat source the only thing is my muscles were filled so I think it wasn’t
that bad and today is my workout day so I will burn some of it off as in
the carbs I will also have a carb after a meal like a banana. It does help
to have one of those days because if helps you to motivate you even better
& you enjoy it more when you look forward to it 🙂
lolx i was looking for how long to wait after the next meal if I’m eating 6
meals but good topic……………….
it’s funny Brad how you remind me of my self.i am mostly selftaught on the
diet exercise thing.i am experimenting for 10 years now.i am glad that
youtube has guys like you telling the right stuff to help others.
MY ADVICE ON THE CHEAT MEAL THING IS THIS:
If You Are Fat ,you Need To Loose Fat Due to Diet And Some Strength
Training.work Big Muscle Groups Like Chest ,back Legs And Also Compound
Exercises.don’t Just Do Cardio ,invest In A Structure That Builds Muscle
Thus Sustaining The Results You Will Make.one Of The Best Diets Is
Ketogenesis cause it helps with the cravings .tip For Any Diet You
Choose(low Sodium Rule And Drink Some Water ).after You Reach Your Goal
Maybe After 3-6 Months .it’s Time You Set Your Life For The Future.you
Don’t Want To Loose That Abs And Low Bf You Worked So Hard For It. You Will
Like Your New Self.you Will Be A Different Person Its Not Only The Weight
Loss It’s You Who Changed As A Person.so After The 3-6 Month Period The New
You Must Have Some Fun So.once A Week Will Be Great To Eat What Ever You
Like.but Be Cautious!do It Smart.if U Eat Something Like Pizza Burger Or
What Ever Delicius Shit.you Don’t Have To Drink Like 2 Sodas Or
Juices…drink Water,,it Will Save You A Lot..the Taste Of The Soda Will
Taste Bad After That Long./..cause It’s Bad.especially The Day Of The Cheat
Meal Or Day It Depends Like If You Are 6-7%bf You Can Do A God Damn Whole
Cheat Day!!on Your Rest Day.or Your Could Break Some Of The Days To Cheat
Meals After The 3-6month Period.for Instance You Could Cheat Meal After
Your Work Out At Thursday,and Then Do Cheat Meals On Sunday Again.not Cheat
Days!!cheat Meals.you Could Eat Your Healthy Break Fast In Thosedays You
Dont Need To Eat Something Bad Or Very Sweet.i Personally Like My Breakfast
So On Those Days.i Don’t Change It. I Eat The Shity Stuff Maybe At Night
When I Go Out Or For Lunch.or Like 2 Cheat Meals That Day Lunch And Dinner.
does eating 3 or 4 pieces of biscuit in cheating day makes you gain fat ??
So I workout everyday. Run for 40 minutes on an incline of 9 at about 5
miles an hour the entire time. I split up my muscle groups for a different
day each day (For example one day I’ll do arms next abs next legs) and work
that muscle group until I pretty much can’t anymore (About 45 minutes). I
also eat 1,800 calories a day. I’ve been doing a lot of research on cheat
meals and would like to give them a try mainly because I’m tired of eating
grilled chicken and veggies all day. Pretty much all I have gotten info on
is that I need to eat a cheat meal once a week and eat it on a big training
day. Do I HAVE to eat this cheat meal directly after working out or can I
eat eat a couple hours later and still get the benefits? I’m not a fan of
eating “junk food” in the middle of the day which is when I’m done with my
workouts so I’d much rather have my cheat meal later in the evening. Any
tips or anything on cheat meals from anyone would be greatly appreciated! I
don’t lift super super heavy (the heaviest dumb bell I own is 10 ib) but I
do have some nice leg muscles I’d like them to be a little bigger but not
massive by any means. Thanks in advance for any advice you can give!
So I workout everyday. Run for 40 minutes on an incline of 9 at about 5
miles an hour the entire time. I split up my muscle groups for a different
day each day (For example one day I’ll do arms next abs next legs) and work
that muscle group until I pretty much can’t anymore (About 45 minutes). I
also eat 1,800 calories a day. I’ve been doing a lot of research on cheat
meals and would like to give them a try mainly because I’m tired of eating
grilled chicken and veggies all day. Pretty much all I have gotten info on
is that I need to eat a cheat meal once a week and eat it on a big training
day. Do I HAVE to eat this cheat meal directly after working out or can I
eat eat a couple hours later and still get the benefits? I’m not a fan of
eating “junk food” in the middle of the day which is when I’m done with my
workouts so I’d much rather have my cheat meal later in the evening. Any
tips or anything on cheat meals from anyone would be greatly appreciated! I
don’t lift super super heavy (the heaviest dumb bell I own is 10 ib) but I
do have some nice leg muscles I’d like them to be a little bigger but not
massive by any means. Thanks in advance for any advice you can give!
Wait….. Does eating my girls big Brazilian booty count as a cheat meal?!
cheat meal turns into cheat day turns into cheat weekend.
In my opinion, the best cheat meal is like a chicken leg or two and some
rice. nothing to gluttonous, tastes good, high in protein and you’re kind
of still eating what you normally do, only a fatter piece of chicken and
some simple carbs
I have one cheat meal a week either on Saturday or Sunday depending on
work… It’s a carb reloading day!…
good vidéo! So for is it better a cheat meal or a cheat day ?
i have a cheat meal every day.
Excellent advice!! Thank you
Awesome advice, helped a lot 🙂
you’re beautiful, and very helpful
Check out this video on YouTube:
Hey Brad
If im losing 1 -2 lbs weight per week on 1600 calories/day,is it ok to
cheat to 3000 cals for one day per week?
Dude im doing a 1400cal cut and my maintanence is about 2500-3000, I hit my cheatmeal so I go up to the 3000mark (my maintanence) point is try hit your maintenence or even above on re-feed days to try regain some muscles and turn some hormones back up again.if u have weight gained the 2nd day after which is usually the case its just water retention and try take 1000mg of calcuim to elimanate it
Can i have a cheatmeal if im undertaking Intermittent fasting?
Another could be eat all you ate during the week in the quantity you want
its all healthy but thats one of my cheats 😀
I have a question can I eat cereal for a cheat meal?? like a bowl or two?
15% Bodyfat 45yrs.old I cheat frequently with garbage,Ben
&Jerry’s(Pint),Bag of Twizzler Nibs,Dairy queen Blizzard
(Reese’s),chocolate chip cookies,not too bad I figure. But my main meals
are organic & heathly,my religion is Gymnostic 3 times a week.
Great info thanks
It’s good a pizza and a home made cake? Or a big bowl of “carbonara” pasta?
Thanks!
so im guessing pizza would be a good cheat meal? im always afraid to have
one. I dont want to crave it.. Im trying to do a lifestyle change not
calling it a diet so far its been awesome. But I do know, like you said
brad its good to have that cheat meal.. I just have fear behind my mind. I
love pizza and have not tasted it in 4 months.
G’day Brad,
Great piece, good to see you pumping out quality content. Keep it up.
Great video. I normally have around 2-3 lbs of pasta as my cheat meal after
work out at night… works great.
I went 4 months before I had a cheat day. I worked out extra, and went from
my usual 50g-80g carbs a day (with 30-40g of it fiber) to around 200g carbs
(1 day only). Now i just have an In and Out burger (no fries), and plain
popcorn on cheat days (with some extra fruit). lost over 40 pounds on the
scale (in 4 months), put on muscle, and planning on hitting 10-12% body fat
by December. Do you think that’s possible? going from about 20-18% body fat
to 10-12% in about 4 months time?
you should take a look at the Rocks “legendary Cheat Day” challenge haha
From my own personal experience I have learned that if you feed your body
only healthy food for 6 or 7 days and then decide to eat garbage like
processed carbs, trans fats, sugars and chocolate you are in for a world of
hurt. Please do not repeat my mistakes and instead of upsetting your
stomach with shit like sugars, eat something more healthier, something your
body will recognize. I know I am never buying fucking Snickers again lol.
Btw if you train regularly eat or drink simple carbs ONLY straight after
your workout, never before and never before bed.
can you give me example of trans fats I should I void? thanks
A big Ass piece of STEAK w/ a large cesaer or house salad is my cheat meal.
Usually right after intense leg/abs day. My body is carb sensitive and no
to cheat day
A big Ass piece of STEAK w/ a large cesaer or house salad is my cheat meal.
Usually right after intense leg/abs day. My body is carb sensitive and no
to cheat day
Been on the lean diet for a while now. I was around 7.8% body fat until I
felt comfortable enough to implement a cheat meal into my diet (once a
week, with 1 or 2 very small treats thrown in in the middle). Went to
Denny’s for some all-you-can-eat Pancakes (whole wheat and sugar free
syrup). I had seven of those bad boys, and it was definitely what I
needed. Oddly enough, my body fat percentage went down to about 6.8-7%
right after that, and my abs stuck out more than they did before! I
definitely think a cheat meal is good for the mind and body when you’re on
such a demanding and restrictive diet!
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I do one almost every week but it might vary a bit just because I usually
use them for special occasions. And if there is no special occasion I might
just cook something high calorific but I still try to count the calories
and don’t do 4000kcal cheat meals that ruin a good week 😀 But I’m not on a
very strict diet, so ne low carb, just healthy eating and calorie counting,
no forbidden foods but very few unhealthy stuff.
what kind of cheat meals are the “best” to eat??? hamburgers? pizza? ice
cream?
nice but should i do cheat meal in week or month ?? should i take rest
without workout ???
I worked out all week and stayed on my diet, I had a cheat meal for dinner,
steak and shake. Lol
If I Include a monster which would be a cheat meal into my calorie deficit
would that still work for a fat loss
Gotta try this thing.. 🙂
But how do you get over the guilt? I feel so guilty like why did I do that,
(slap the forehead) should of had a v-8!
Now brad I want to know once I’m below 10% must I stay in a deficit with my
meal plan or do I eat enough calories to maintain my weight with the cheat
meals included of course.
Cheat meals without trans fats, so that means: no Burger King, no Pizza
Hut, no Chinese take-away, no Kebab, no KFC,… So basically that’s like
having a cheat meal…without having a cheat meal.
While I agree that these foods are cancerous, eating something out of that
list just once a week won’t hinder your progress all that much.
I agree with the rest of the tips though
Im just trying to find a balance in my daily life. i dont exactly have a
cheat meal planned in though im working on it cause i cant quit eating junk
and such so I am trying to get a day where i am eating and drinking what
the heck i want. I workout 3-4 times a week for 1-2 hours and i walk and
ride my bike the other days. I dont go crazy in my exercise. I follow a
program that i use but i try to do it without too long breaks in between
but i eat healthy most of the week 🙂 and i still manage to lose weight
even though its just a few pounds.
How is A big Mac, 2 Mc chickens and a McDouble for a cheat meal. Once every
2 weeks
I have a cheat meal once a week, and always straight after a workout. I
finish workout, down a post workout shake and then head home for something
like pizza. Due to working out, most of what I eat after wont get stored as
fat due to the exercise I done before. A bit like carb backloading
I feel really dumb for asking, but I need a answer somewhere :/ I haven’t
cheated in over 8 months, at all. I’ll be at my year mark in a little more
than 3 months, then i place to go on maintenance, should I start
incorporating cheat meals when on maintenance? you dont have to answer, its
probably a dumb question haha, but thanks!
I feel really dumb for asking, but I need a answer somewhere :/ I haven’t
cheated in over 8 months, at all. I’ll be at my year mark in a little more
than 3 months, then i place to go on maintenance, should I start
incorporating cheat meals when on maintenance? you dont have to answer, its
probably a dumb question haha, but thanks!
I don’t have cheat meals as far as I can tell. I just avoid bad food all
the time. Sometimes I might eat chocolate but I wouldn’t make a meal out
of it :p
I believe that you can have a whole cheatday, even though your bodyfat% is
higher than 10%. I’m cutting on my third week and have lost 10lb allready
(225-215) bodyfat 13%. I do a strict 2000 calories a day – 6 days a week,
and then a whole day of shitty eating. What i am trying to say; do what
works best for yourself. But your advices are a good guideline.
cheat on your girlfriend not your diet!
Btw not all trans fats are bad fats.
For example: ground beef
All transfats are bad. Beef does not contain trans fat – it contains saturated fat.
a good rule of thumb I will try this method over the next two month’s on my
quest to get below 10% bodyfat
Great video. Nice, simple rules of thumb.
Interesting video, thank you for the tips! Right now I have a planned diet.
And normally one day in a month I will have a cheat day, where I eat what
ever I want. The rest of the days of the month I will eat clean food, this
is what I usually do. Sometimes I change my plan.
i eat my cheat meal in the evening 😀 next morning my pump is grazy and
power levels are high… I think u should find what works with your body
the best
So if i eat Pizza with ham i have to eat the ham First? 😀
FUCK MIKE CHANG
I completely agree with all of this! BUT you can have cookies for your
cheat meal of you make them without mergerin which is what I usually have
for my cheat meal! Who can live without cookies?!
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‘explode’ in your stomach.
Great advice . No joke
I have a cheat day once a week but on that day I still eat healthy just add
a extra side to my normal meal or eat something with a few more calories I
wouldn’t normally eat (:
What if I don’t want to use a cheat meal in my LEAN diet.
Does that mean I won’t lose fat as fast?
“foods containering mergerin!” Great video though
I should only be doing one cheat meal a week, not one cheat day a week. I
have 28% body fat.
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Hey Brad, I’m new to your channel, been watching some videos and man, you
deserve many more views and subs! I have a question for you though. I’ve
been in a calorie deficit for quite a long time, using MyFitnessPal, and I
always eat clean, I never EVER cheat for 6 days. I workout everyday too,
from monday to saturday, cardio and lifting. Is it ok if I have a cheat
day? What do you recommend me to eat in my cheat day, or cheat meal?
Cheers, bro!
so what foods can we actually eat on our cheat days ?
WORD! You rock!
i just look forward to really bumping up my carbs on that day, the fat
usually remains the same or in the same ballpark
Hi Brad! I’m 188 lbs and 5’7″ with 23% body fat. Trying to get down to 10%.
I workout 5 days a week. My trainer put me on a plan where I lose about 300
to 600 calories per day. I have to eat clean for 30 days, then I get 1
cheat day. It’s supposed to be a big cheat day like 10,000 calories of
food. What is your take on this plan?
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Hey Mike, don’t worry about it, one meal won’t make you gain fat.
Hi Brad, I’ve been eating a very strict cutting diet for the past 11 weeks. Before that, I will briefly introduce myself. Im 20 years old, 77.4kg and 166cm in height. I workout 5 times in a week and take 2 days off. Im currently at 19-20% body fat and trying to reach 10-15% of BF in the next couple of weeks. But then today, I decided to have a cheat meal. It was basically a spicy fried rice+seafood. Ate half of it couldnt finish it. The question is, will I gain fat from that? Thanks.
Just subscribed! Gonna start watching ur videos so I can finally start counting my calories, proteins, carbs, fats ect. Thnx for the great info bro. I was lost but now I see the light ahead!!
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I struggle with cheat meals. I know the importance, but have a hard time eating foods that I have learned not to enjoy any longer, such as high fat, sugar, etc. Do you have some ideas, suggestions or examples of a healthier version of a cheat meal?
I normally incorporate a cheat meal every 14 days… since iam still over 10 % body fat and got a lot of loose skin…. once my skin tightens up and i get to less than 10 % body fat …ill start having a cheat meal every 7 days… so my question for you Brad …is this plan OK ? or do i need to mix it a little bit…also what are your views about flexible dieting?
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Have you ever picked up a dumbbell or even stepped into a gym before?
I have a cheat day once a week, not super cheat day but 1 or 2 things I can’t normally eat 🙂
Great job man! Try experimenting with your macros by switching to a 40p 20c 40f. That’s what has worked really well for me. Test it for 6 weeks.
Hi brad I was 110 kg with 40% bodyfat and within the span of 2.5 years that included 1.5 years of just stupid slow cardio….and 1 year of getting some sense in my brain and doing weights and hiit…I have managed to get down to 9.6% bodyfat at 72 kgs.(height 5’11). I eat 2700 kcal (macros: 40c 35p 25f). However i have a little bit of loose skin on my lower belly. Should I continue lifting weights and give it time to come back or should I go for surgery. Thanks a lot for the info
i’ve been on my diet for like 5 months ! and i didn’t have any resaults cuz i think i have no chat meal 🙁 ! tday i had one ! a BIG HUGE Cheat meal
i feel guilty !
good tips
Monday thru Friday I am on a strict diet ….but weekends I eat whatever I want , am I killing my 5 days a week workout with cardio?
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a cheat meal should be higher in carbs…so you could add some bread or something. cheats aren’t mandatory though
Spamming these videos with a redirect is a bottom feeding tactic.
If your method is so good start your own video series..
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Yes I have done good with cheat day every sat its working good for now but when I Plateau ill cut it down it gives me incentive all week to train and count calories
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also, peanut butter may added sugar.
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Thx for the vids I should have known this earlier
So I started zero carb diet a month ago (actually I am close to reaching two months) and I am in a very strict veggie diet. I don’t actually follow the cheat meal because I have not watched this video when I started the diet
I do a full veggies diet because I lack excercise because of tight schedule and many people have seen the big change. Problem is I am slowly starting to crave for carbs and I just ate two heavy ccarb meals today. suggestions?
Brad, you sound nasally. Got a cold?
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Ey mann, 🙂 Thanks for the videos, really helpful.
I’d like to know if you would be so kind as to help me achieve 1 of my goals.
I’ma 21 yr old man, weight 75kg’s, height 5ft4. My goal is to lose 15-20kg’s in 2 months or less. I carry the most body fat in my thighs and butt. The rest in my stomach region.
Culd u suggest a fat burning program,& diet, that will focus on initially burning leg & butt fat fast; I also wish to dramatically increase my metabolism to burn fat fast!
Thanks Brad 🙂
Hi brad, i have a question i hope you can answer. Im 19, 5’11 and nearly 200 pounds. I have pretty big man boobs that i just cant get rid of. Can you recommend me some workouts and/or foods to eat to help me loose that fat? Thank you so much
if you’re under 10% body fat a cheat DAY is ok. If not, stick with 1 cheat meal.
I actually have a ‘cheat day’. Im in week 3 of the live lean afterburn program, and i havn’t seen huge physical differences yet (although my girlfriend says she does), but i notice that i can DEFINITELY lift heavier, which is highly noticeable. Is a cheat day ok?
You sound sick
Almonds are actually seeds, a pit, from the peach family.
To answer your question, no peanut butter everyday isn’t bad. Especially one tablespoon. I would keep the egg yolks too..
not a fan of peanut butter, but love almond butter. almonds are nuts. peanuts are actually legumes.
I know I’m in the minority here, but am compelled to share anyhow. I’ve not had a cheat meal since October of 2011. Given I eat 6-8 times per day (small meal approach), how many meals would that come to? 😉
I’ve worked out 6 days per week since then as well, loving every day (well, “most” days), and currently have a walk around every day body fat percentage of around 6%. I increase some when bulking, and decrease some when cutting.
All this mentioned, I’d be lying if I said I didn’t miss pizza. And not the ‘healthy’ pizza I make at home. While good, really good honestly, it’s just not the same.
What advice would you have for me as to how potentially to incorporate change? Sustainability isn’t an issue, at least over 2.5 years time now. How can I justify the excess ‘bad’ calories consumed in that meal, even when limiting trans fats as suggested? Those numbers just look so bad in http://www.myfitnesspal.com! 😉
Keep up the great work! I enjoy your postings.
– Nate
great post, except I don’t do the cheat meal thing. I tend to over do it and feel awful after. Instead I go the moderation route, and have a tiny splurge more frequently through the week….
my husband and I have a “date night” and go out for a cheat meal every Friday night…keeps us sane and on track!!
I eat a large cheese pizza around 8:30pm and wake up in the the morning feeling shredded 🙂
somehow i like having small cheats than big ones.not a big fan of fries food though
He said leg day because leg day is considered the most “brutal” of training days.
Brad – thanks for the info. I have a cheat day once a week – on a Sunday. Sunday is also my rest day. Body fat is 20% so it seems as if I’m not entitled to an entire cheat day! Will try and be smarter about cheating going forward. Love my pasta and chocolate cheats though! I find it quite easy to re-focus again and get back on track with clean eating and training come Monday.
What sort of things do you eat for your cheat meal Brad??
Awesome ! Thanks.
Hey Brad I noticed you said that after your cheat day to get ready for a heavy leg work out and specific reason you mentions legs or just because you wanted to name any muscle group
Some great advice Brad
Cheat meal on Sunday for me………work the week with good food and workouts treat on Sunday
You sound as if you have a cold?
Loved the video! Perfect! Thank you!
30 cheat meals and 1 healthy meal doe! nice abs btw
CP is def one of my mentors
Also a piece of dark chocolate every so often. Love my 85% dark chocolate mmmmmm
Theres those poliquin principles again!! haha
I usually have a cheat every weekend, usually something in the sweets department like cupcakes and restuarant food. But during the work week, it’s all clean, lots of water, and training training training!
is it okay to have a cheat meal once a week?..i been eating clean for about 2 months nd i weakness is chocolate how can i help mi craving for chocolate
I eat 1cheat meal a month. I have been eating very healthy for a year now and this works for me. Ill hv 1 meal of whatever I want (such as pizza) and 1 helping of desert (pastry)..but I do not save any leftovers at all. Its for the meal only. Then I write it on the calender so I can look back and see what sorts of cheats I have. Eating healthy is suprisingly easy and I hv been retrained to crave fruit and such…so my cheats r saved for if I go out with friends typically.
Hey Brad!!! You’re my hero and inspiration! Just wanted to say thanks for keeping me lean all year around. We all need a cheat meal every once in a while… I wonder what you eat for cheat meals?! :O