Cheat days while on diet regimen. Possible?

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thatsright

Diamond Member
May 1, 2001
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I'm trying to loose as much fat on my current diet/exercise regimen. For a lot more info, check it here: http://forums.anandtech.com/showthread.php?t=2306756&page=3 I lift 3 days a week, cardio the other two. My daily cal limit is 2200 on lift days, 2000 on days off and 2400 on cardio days. Also do 120 carbs max per day and 200-250gm of protein.

If I adhere to all of the above, what if I have a 'cheat' day on the weekend? Lets say I eat 2500-3000 cals on that day and high carb-200-250. Would this kill all the progress I build up during the week, weight loss wise? A friend who gave me lots of advice and helped me out, said I could eat a whole chocolate cake and it wouldn't make any difference.

Can I get away with it? I'm not planning on pigging out all day, but would love to have a burger/fries or chocolate ice cream and not be terrified I just blew a whole week of working out.
 

mple

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Oct 10, 2011
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calories in vs calories out. A "cheat" day of 3000 calories would give a weekly average of ~2300 calories/day vs the 2200 you're currently consuming. Contest preppers generally do something very similar (called a refeed) 1-2 times a week.
 
Mar 22, 2002
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The safest and most foolproof way of cheating and continuing to lose weight is to eat within your calorie guidelines, but eat the things you want. To be honest, if you're trying to lose weight you shouldn't get a cheat day, you should work in a cheat meal. Part of the process is breaking bad habits and thus breaking the need to binge. Usually the cheat day is for people who are serious about cutting or bulking and eat super clean all the time. IMO, it's best for people who are bulking and eating clean because, well, it contributes to the overall goal.
 

thatsright

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May 1, 2001
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The safest and most foolproof way of cheating and continuing to lose weight is to eat within your calorie guidelines, but eat the things you want. To be honest, if you're trying to lose weight you shouldn't get a cheat day, you should work in a cheat meal. Part of the process is breaking bad habits and thus breaking the need to binge. Usually the cheat day is for people who are serious about cutting or bulking and eat super clean all the time. IMO, it's best for people who are bulking and eating clean because, well, it contributes to the overall goal.

Ok, well I wouldn't say I'm binging all day or specifically trying to overdo it. I've never really been a 'binge'r' even before I started all this.

Today I'll still fall under my daily cal intake but go slightly over my carb limit.
 
Mar 22, 2002
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Ok, well I wouldn't say I'm binging all day or specifically trying to overdo it. I've never really been a 'binge'r' even before I started all this.

Today I'll still fall under my daily cal intake but go slightly over my carb limit.

Yeah, if you stray away from your macros for a day, you'll be fine. Just keep it within the calorie restrictions. Don't pound a bunch of sugary junk though.
 

NickelPlate

Senior member
Nov 9, 2006
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You can have a cheat day and in fact I think it's a good idea to not totally deprive yourself of the occasional meal or snack of something you really enjoy or want especially at first when you are trying to develop better eating habits. In my experience, going all out into a huge dietary change of healthy eating without the occasional cheat eventually leads to binge eating junk which is far worse than a cheat meal or day.

Just don't overdo it. A cheat day for me might mean a day where I go out for fast food once or have a nice desert with a meal and maybe a soda, not 3 large pizzas and case of beer.
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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I looked at your other thread. You are eating clean on 2400, and you did not lose any weight for 3-4 weeks. You are eating too much or you aren't logging EVERYTHING.

Refeeding once a week is okay.

Be realistic and MONITOR what you weigh. If you do not lose any weight with your 2.3k average per week you are eating too much for your body and it's activity level. Drop it down by 150cal and see how you get on.

Koing
 
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