Cheat days question

[Get hench Die Trying]

If I want to get my body fat sub 10% would having a cheat day just put me back or not really matter as long as I don't go mad on my cheat day just eat clean but as much as I want.

Has anyone tried to get sub 10% with a cheat day or did you find that taking your cheat day out helped you cut the fat quicker??

Any info would be helpful

[V-ROID]

I consider a cheat day to be mandatory when I am on a calorie deficit. The definition of cheat can vary wildly. Theory being that if you stay in a calorie deficit that your metabolism will slow down and burn less fat. The cheat day keeps this from happening. I still don't eat crappy foods on a cheat day, just more volume of good foods. Cheat sensibly.

[--->>405<<---]

I HAVENT found a cheat meal to affect my progress really at all.. but thats one meal here and there.. i dont even have one every week and i vary the type of cheat i have.. the one ive found to use most often is 2 bone-in chicken breasts with skin on cooked on the grill.. after cooking i may eat a little skin and i use reduced sugar ketchup for the meat plus i have 15-20 baked ore ida fries in the oven..

i also think a cheat is by definition different than a refeed.. refeeds involve food choices that are present in ur designed diet eaten in excess to stimulate the metabolism as well as provide some psychological relief from eating at deficit for an extended period of time..

cheats consist of ingredients not typically (or at all) included in ur diet which IMO provide more psychological benefit than they do physiological.. i would be careful as to the frequency and/or amount of this type of meal.. some people can have these more often than others.. the key is to figure out how often u can get away with them.. personally i usually average one every 3-4 weeks...

[V-ROID]

Sound information there 405. Good to know I am not cheating. It is the Saturday Re-feed that I so look forward to!

[Get hench Die Trying]

What would you refill on and for what reason I guess you mean on carbs?? or other things as well??

What would be in your typical cheat/refill day what and how much of it would you eat and why??

I know that will be a lot of info to write but I will be most greatful of the info you provide.

Cheers

[Back In Black]

I have a cheat meal every week. One meal not one day. Whatever I like. I don't feel it holds me back when cutting. Not when your goal isn't any lower than 9%. Saturday nights so I can eat with my Mrs and partly so she doesn't nag me for having an eating disorder!

Though a refeed would be preferable. Say I was having 50g complex carbs in 3 each of my 6 meals then I would add 50g to 2 of the other 3. Hell, I may even take my carbs to 60g over 5 meals. But. it's all relevant to your cals and macro's.

[V-ROID]

I am not that technical about it. I still eat the same things, but on Saturday I try to eat enough that it is hard to walk. Actually I call it gorge day.

[Get hench Die Trying]

So you have 100g of carbs for 2 of your meals to refill on carbs??

[gbrice75]

It depends on what you define as a 'cheat day'. If it's a relatively clean refeed type day (i.e. higher calories to provide a metabolic 'boost' after having been in a caloric deficit for X number of days), it can be beneficial. This usually consists of lowered fats, higher carbs, and consistent protein.

If you consider a cheat day an all out 'eat whatever I want as much as I want' binge, then I believe it will most definitely set you back. If you're dieting efficiently and correctly, you are not in a ridiculous caloric deficit over a period of let's say 6 days. With that in mind, an all out cheat as described above can EASILY negate a week of dieting. Let's say my caloric deficit at the end of 6 days = 3500 calories (reasonable). On day 7 I binge. I don't know about you, but I can easily eat 3500 calories of crappy food... in one sitting if I really wanted to. Definitely in two. I hope you can see where this is going.

When on a strict cut (and if getting into single digits is your goal, it should be a strict cut), I'm a firm believer in a cheat meal, but not a day. The meal can be whatever you want, but don't eat like a pig. Have a burger and fries and wash it down with a milkshake. Have a few slices of pizza and a soda, etc. Personally, I try and have these meals prior to a demanding workout day such as legs, in hopes the caloric overage will at least be put to good use somewhat. Some will argue that this isn't effective at all, but I have yet to be convinced of that and therefore will continue until my mind is changed.

[Get hench Die Trying]

Yeah that makes sense to me. When I say cheat day I mean still eating clean but not to if you see what I mean (well I know what I mean)

[Catdad]

I was always taught Cheat MEAL, not day. If you're anything like me a day would be a disaster, I'm a bottomless pit.

[Get hench Die Trying]

So one cheat meal a week it is then