Recommended cal. range for cheat meal (once a week) ?? Details In ..

[GGTop]

Hello guys!

I know this had been partially addressed into one of my thread (in the anabolic steroids Q & A) but only Couchlockd answered it and so I want to present this issue under a new light, bringing more details in this time and in the right sub forum.

Ok so to start I am already very lean with a balanced diet and good training routine approach so there all is good. Macros and all are a match.

The big question is:

If I choose to cheat once a week and let's say on a Saturday evening on my last meal of the day so roughly around 8pm, more or less how many more calories could I cheat with without doing some real damages on a hard week worth of training / dieting given that I am on a daily deficit of at least 600Cal. every day of the week. Also knowing that the following morning I am training on an empty stomach (as well like every days of the week): weights > mega protein shake > cardio half hour > mini protein shake and eating 45mins later home: proper food (Turkey + Greens) and back to strict dieting for the rest of the day so that's the day after my cheating meal.

The details: That cheat meal is made of: 2 packs of white chocolate Fingers (728Cal. each), 100Grs x 2 of corn chocolate wafers (483Cal. each) and 4 x chestnut cream yoghurts (234Cal. each) and on that one cheat meal I add plenty of lin seed alongside the yoghurts to bring the glycemic index down by I believe 1/3.

The total in calories comes up to: 3358Cal. I am still getting 45Grs of proteins.

I would really really appreciate to hear from as many people as possible because the intent is to have an idea from seasoned seriously fitness oriented guys who do cheat meal once a week but are serious the rest of this week. Am saying those who are lean all year around with a 6 packs abds always showing hard like marble. This is the kind of people input I need right now.

Thank You loads guys, this thread is especially dear to me perhaps the most important topic in my fitness ..

Ps, I will respond to everyone definitely so let's get started

Cheers.

[Couchlockd]

I'd go 7000-9000 cal on cheat meal

[GGTop]

I'd go 7000-9000 cal on cheat meal

This is a lot man. Would that not damage seriously any gains made during the week ? Mostly if half of this is sugar ..

[Couchlockd]

This is a lot man. Would that not damage seriously any gains made during the week ? Mostly if half of this is sugar ..

A cheat meal shouldn't or doesn't have to be hohos and honey buns and pies

I'd just eat a regular chicken and rice meal, but tripple it up and add cheese or something.

Or just some regular Joe food, dinner burger and fries.

2 dozen hot wings, greasy ol steak n potatoes, etc.

[GGTop]

A cheat meal shouldn't or doesn't have to be hohos and honey buns and pies

I'd just eat a regular chicken and rice meal, but tripple it up and add cheese or something.

Or just some regular Joe food, dinner burger and fries.

2 dozen hot wings, greasy ol steak n potatoes, etc.

I know man but I really want you to stick to what I developed and the reason of that is I love sugary food so in the context of this thread only please

[Couchlockd]

I know man but I really want you to stick to what I developed and the reason of that is I love sugary food so in the context of this thread only please

I got a question for you, how often do you do cheat meals right now with the way you looked in the pictures you posted?

Just cuz someone is using steroids doesn't mean they need a cheat meal the reason behind a cheat meal is because someone who isn't used to dieting has a hard time not going back to their old eating habits so they give themselves a reward once or twice a month but if you haven't been doing cheat meals now with your diet being strict why would you start doing them when you have a substance in your body that's going to take the sugar you use and eat and turn it in the cholesterol in your arteries easier than if you were natural?.

[Couchlockd]

Another thing I will say whatever you been doing to get that lean just continue doing it forget all that nutritional masturbation bulshit, calculating your exact total daily expenditure, upping calories by 500 every two days Etc just do what you've been doing work out hard at the freaking steroids you'll look great when it's all said and done when you start trying to pound in extra calories cuz everybody says you need 4000 calories at least to grow you're going to end up fat not fat obese but you're not going to end up how you want to end up

[GGTop]

I got a question for you, how often do you do cheat meals right now with the way you looked in the pictures you posted?

Just cuz someone is using steroids doesn't mean they need a cheat meal the reason behind a cheat meal is because someone who isn't used to dieting has a hard time not going back to their old eating habits so they give themselves a reward once or twice a month but if you haven't been doing cheat meals now with your diet being strict why would you start doing them when you have a substance in your body that's going to take the sugar you use and eat and turn it in the cholesterol in your arteries easier than if you were natural?.

I hear you man yes clearly.

To answer to your question that picture is fairly recent but I am not always that super lean, meaning I do make some excess in the "nice" processed food, I love biscuits and all that, so yes you name it: Nutella, brioche, white chocolate, ... all in one really is I wish to know if eating like an idiot 3500Cal of sugary & fatty food (the worst I know) once a week and into one meal alone could set me back a week of intense training / dieting .. this is really what I need to know man ..

[Couchlockd]

I hear you man yes clearly.

To answer to your question that picture is fairly recent but I am not always that super lean, meaning I do make some excess in the "nice" processed food, I love biscuits and all that, so yes you name it: Nutella, brioche, white chocolate, ... all in one really is I wish to know if eating like an idiot 3500Cal of sugary & fatty food (the worst I know) once a week and into one meal alone could set me back a week of intense training / dieting .. this is really what I need to know man ..

They say you can't out train a poor diet.

3500 cal of surgery foods will be about a pound of fat stored they say

[GGTop]

They say you can't out train a poor diet.

3500 cal of surgery foods will be about a pound of fat stored they say

But so is any sort of 3500Cal in excess ? Is it not the excess of calories (regardless of the quality of calories) that brings up a pound of fat ?

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

I wish to know if eating like an idiot 3500Cal of sugary & fatty food (the worst I know) once a week and into one meal alone could set me back a week of intense training / dieting .. this is really what I need to know man ..

Depends on a few factors:
1. What are ur goals? Cutting?

2. What is ur TDEE?

3. How many cals are u eating the rest of the week?

4. What else are u eating on the cheat meal day?

5. How many cals worth cardio are u doing per week?

If you're on a cal deficit of 600 x 6 days = 3600cals deficit..

So a 3300 calorie cheat meal is gonna pretty much wipe that deficit out completely.

If u don't eat anything else that day and your tdee is, say, 3000cals you'd be 300 cals over for the day which u could subtract from the 3600 cal deficit u created the rest of the week and your weekly deficit would drop to 3300.

It all comes down to your goals.

Personally if you're cutting, my recommendation would be to not cheat at all during the cut. You can have a refeed day on Saturday where u bump ur carbs up say 100g but that would be it. Keep your food choices the same so u still hit ur protein macro.

Hard to give an good answer in one post though.


The short answer IMO is:
Eating a 3300 calorie meal made of the junk u listed while trying to cut is very counter productive and a poor idea ... in my opinion.

[Couchlockd]

But so is any sort of 3500Cal in excess ? Is it not the excess of calories (regardless of the quality of calories) that brings up a pound of fat ?

It's said to be any 3500 in exses. But I'm sure if insulin spiked with sugar will have a propensity to be fat

[GGTop]

Depends on a few factors:
1. What are ur goals? Cutting? Yes cutting

2. What is ur TDEE? Is 2427Cal.

3. How many cals are u eating the rest of the week? 1810Cal. a day (x6 days = 10860Cal week)

4. What else are u eating on the cheat meal day? All my other regular proper meals: Turkey x 2, Oats, Shakes, Greens

5. How many cals worth cardio are u doing per week? 300 per morning on empty stomach x 7 days = 2100Cal / week

I really appreciate this ...

[GGTop]

It's said to be any 3500 in exses. But I'm sure if insulin spiked with sugar will have a propensity to be fat

Yes but since I am adding lin seeds alongside the junk, would not that lower its glycemic index substantially ??

[Windex]

Nutrition is not black and white - there's no one size fits all. Couch gave you all the correct information.

Follow what works for you and use common sense. What works for me is completely different than what works for couch which will be different for 405. Someone might be able to eat the cheat meal you describe every week and have zero negative consequences and someone else it may very detrimental.

When progress slows regardless of the goal then make adjustments. Someone else isn't going to know how your body responds to everything whether it's diet or steroids or training.

[GGTop]

Someone might be able to eat the cheat meal you describe every week and have zero negative consequences and someone else it may very detrimental.

That's really interesting so could that someone be extremely (dangerously) lean that 3500Cal of junk would not surface "that" much under his skin ? Or have such a speedy metabolism that he could get away with that much calories and yet looking incredibly good ? ...

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

I really appreciate this ...

No problem.

What are ur stats?
Age
Weight
Height
Bf%

[Couchlockd]

But remember this.

Fat is not what causes increased cholesterol, it's simple carbs and sugars . Now this, your going to be on drugs that negatively impact good cholesterol and increase bad cholesterol.

Test, your AI and whatever oral you may decide to add

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

Nutrition is not black and white - there's no one size fits all. Couch gave you all the correct information.

Follow what works for you and use common sense. What works for me is completely different than what works for couch which will be different for 405. Someone might be able to eat the cheat meal you describe every week and have zero negative consequences and someone else it may very detrimental.

When progress slows regardless of the goal then make adjustments. Someone else isn't going to know how your body responds to everything whether it's diet or steroids or training.

^^^ this pretty much sums it up... nothing works better than experience.

The way I cut now is I start around maintenance and drop carbs and fat slowly while simultaneously increasing cardio.. seems to work the best for me. If the tape and mirror and scale aren't doing/showing what u want make a change..

Eventually it'll all even out.

The BEST advice I have for diet is to keep it simple. All this tdee stuff and fasted this and insulin spike that is really a pain in the ass and waste of time to me.

Start at X and drop when ur not getting results...

But a 3300 cheat meal of wafers and shit when ur trying to cut is pretty bad idea IMO no matter who u are ..

[GGTop]

What are ur stats?
Age 44Yo
Weight 185lbs
Height 6'00
Bf% Hard to tell but now as we chatting not as lean as my presentation pic weeks ago so surely in the high 10% really out of guess

Here mate ..

[GGTop]

But remember this.

Fat is not what causes increased cholesterol, it's simple carbs and sugars . Now this, your going to be on drugs that negatively impact good cholesterol and increase bad cholesterol.

Test, your AI and whatever oral you may decide to add

I def gonna remember this then since yes am cycling soon. I need to put any sugary craving food away for good, I guess you guys dont suffer from this like I do. Shrugs ..

[GGTop]

^^^ this pretty much sums it up... nothing works better than experience.

The way I cut now is I start around maintenance and drop carbs and fat slowly while simultaneously increasing cardio.. seems to work the best for me. If the tape and mirror and scale aren't doing/showing what u want make a change..

Eventually it'll all even out.

The BEST advice I have for diet is to keep it simple. All this tdee stuff and fasted this and insulin spike that is really a pain in the ass and waste of time to me.

Start at X and drop when ur not getting results...

But a 3300 cheat meal of wafers and shit when ur trying to cut is pretty bad idea IMO no matter who u are ..

Thanks man. Well like I am saying I am cursed with sugary food syndrome addiction or whatever if there's even a name for this ?!?! .. oh well .. Cheers guys and thank You

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

Here mate ..

At 6 feet tall
185 lbs
10% bf

And you want to cut? Are u this lean regularly? If so, I'd think u would want to add some LBM.

[GGTop]

At 6 feet tall
185 lbs
10% bf

And you want to cut? Are u this lean regularly? If so, I'd think u would want to add some LBM.

Yes am pretty lean all year around - not to pretend or give you or anyone the wrong impression - but yes am the leanest guy in my local gym right now but to me - am perfectionist - I want more and this is why I am cycling soon. You surely know about it in the Anabolic Steroids sub forum since it's got over 1400 views lol so yes adding some Lean Body Mass is my goal but ... God help me (figure of speech for me) Keep me away from this damn sugar .. I know after this weekend I can do it and have done it before for weeks on end .. I can do this and complete it man .. I can ..

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

Wheres this thread with the pic?

[GGTop]

That's the one man ..

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

body fat is def not an issue with you.

Are u on TRT?

[GGTop]

No at all man but in total honesty I had just ended a Var alone cycle, dont get me wrong w.o the gear I can achieve a clean look just not as "hard" as what you seeing there I suppose ...

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

No at all man but in total honesty I had just ended a Var alone cycle, dont get me wrong w.o the gear I can achieve a clean look just not as "hard" as what you seeing there I suppose ...

From the looks of you and what not, I think you're gonna be just fine no matter what u do. Play around and have fun with it man that's what it's about.

I'm 44 also. Are u on TRT?

[GGTop]

Cheers man. No am no on TRT, only ever done Var cycling until this coming week when am taking things to the next level .. here's another pic with a better angle of view ..

[GGTop]

but I do need to calm down with the sugar you know now that's my demon in me. Only myself can get ride of this addiction but thanks God is only happening at the weekend ..

[Couchlockd]

but I do need to calm down with the sugar you know now that's my demon in me. Only myself can get ride of this addiction but thanks God is only happening at the weekend ..

Sugar is a chronic hepatotoxin.

If you break yourself of sugar for about 14 days you won't have the Cravings anymore it literally stimulates the brain more than cocaine does in the pleasure centers

[HoldMyBeer]

10k challenge cheat meal weekly. Fact

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[GearHeaded]

personally I like to use the vocabulary a bit differently

"cheat meal" = something you need after dieting for quite awhile. essentially you've 'earned it' , but its actually very needed and will help your progress . this may not necessarily be once per week, but only on an as needed basis.

"Re-feed meal" = something you can start a diet out with when your doing something like carb cycling . this isn't something 'earned' , its something programmed in to the diet to help keep glycogen stores full and from going too depleted on a weekly basis.

when first starting a diet I would recommend focusing on "re-feeds" , then weeks into the diet start implementing the 'cheat meals' when needed.

just my opinion and how I do it

[GGTop]

Sugar is a chronic hepatotoxin.

If you break yourself of sugar for about 14 days you won't have the Cravings anymore it literally stimulates the brain more than cocaine does in the pleasure centers

Thank You. This is totally new to me re: chronic hepatotoxin and am just done doing some reading about it now, amazing I never knew .. This will def motivate me to stay clean for some time + cycling soon I guess these 2 together gonna keep me away from sugar very very likely ..

[GGTop]

10k challenge cheat meal weekly. Fact

Man what you are saying is defying anyone else thought on this matter ???

[GGTop]

personally I like to use the vocabulary a bit differently

"cheat meal" = something you need after dieting for quite awhile. essentially you've 'earned it' , but its actually very needed and will help your progress . this may not necessarily be once per week, but only on an as needed basis.

"Re-feed meal" = something you can start a diet out with when your doing something like carb cycling . this isn't something 'earned' , its something programmed in to the diet to help keep glycogen stores full and from going too depleted on a weekly basis.

when first starting a diet I would recommend focusing on "re-feeds" , then weeks into the diet start implementing the 'cheat meals' when needed.

just my opinion and how I do it

Exactly. Nevertheless after what Couchlockd came up with well it kind of opened up my eyes big time on really how bad sugar can be to the liver even when training / dieting properly all week long. Am def staying away from it and see after 14 days if any sugary craving comes around .. Brillant.

[GGTop]

Hi guys .. Is 2am here and had a lil something popping up my mind so the question is to anyone and everyone who participated into this thread and especially >>405<<

Ok so diet is going just fine, you already know am super lean now and dont especially need to lose any more weight but could do with being extra leaner if you feel me.

The theory: Could I be on day 1 at 600 deficit (as mentioned earlier) and day 2 just at maintenance - meaning being at "0" or slightly and I mean a slight deficit like -50 be a good approach to get super extra lean and yet retaining the maximum lean mass ?

Keep in mind: The last meal - at 9pm - taking me from -600 to "0" deficit on day 2 would be 100Gr of Oats + 1 scoop of Whey mixed together with some water + lin seed (these seed lower the IG as you all know), in microwave 5mins to obtain a nice sweet "like cake" substance with a very small (30Gr) scoop of honey spread on top.

So this way in practice it would be: day 1, day 2, day 1, day 2 and so on ..

Your thoughts guys Cheers in advance and a "like" for each answer given in of course

[GGTop]

To the mods,

Should I post this again inside a new thread then ?? I am under the impression that members dont realise I added a topic in ??

[GGTop]

OK. Am gonna repost this last bit inside a new thread. Sorry guys for the confusion !!