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Thread: Cheat Meal on Diet?

  1. #1
    Mr. Small's Avatar
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    Cheat Meal on Diet?

    I'm eating about 1600 cals a day to try and shift 2lbs of fat per week. Diet is super clean with almost 200g of protein and the rest in carbs and fat. Carbs are about 100g per day.

    I'm supplementing with LGD SARM too, which has increased my reps and strength, so I'm assuming my muscle his increased slightly with this.

    I've noticed that the weight loss has stopped over the past 10-12 days. Would a cheat Meal on a Saturday evening boost the metabolism up and get the fat loss kicking again?

    The cheat Meal would be chicken burger and fries and maybe chicken gougons.

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    You eat about 22g of fat/day?

    What are your stats?

    I started at 201lb on august 23 and clocked in today at 180lb and never went under 2,400kcal/day.

    To answer the actual question, I have a cheat day (Not meal) whenever I get to drained and during this diet that has happend 3-times. I take one day and eat whatever I want and just get back on the diet the next day. That has helped me, mostly mentally.

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    Quote Originally Posted by tarmyg View Post
    You eat about 22g of fat/day?

    What are your stats?

    I started at 201lb on august 23 and clocked in today at 180lb and never went under 2,400kcal/day.

    To answer the actual question, I have a cheat day (Not meal) whenever I get to drained and during this diet that has happend 3-times. I take one day and eat whatever I want and just get back on the diet the next day. That has helped me, mostly mentally.
    194g protein, 124g carbs and 24g fat. That's today because I'm train later today. Carbs would be lower on non training days and fats slightly higher.

    Stats: after a layoff for over a year and covid 19 lock down, I'm 211 lbs, 5'8 and bf is over 20%, so I'm trying to shift 2lbs of fat per week

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    tarmyg's Avatar
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    1600 just seems crazy low. Not sure what to do when you stall? Regardless, if that is working for you great.

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    1600 does seem low.

    When you first go on a diet...
    You drop weight quickly simply because eating less carbs causes you to hold less water. (You also have less junk in your digestive track.)
    This is why people will lose 10lbs in a week on no carb diets. It is mostly water weight.
    After the first week, weight loss will slow down.

    If you gained weight over a year's time then you won't lose it in a month.
    Slow and steady wins the race.

    Please realize that LGD is suppresive.
    It may help you retain strength and muscle mass now but you could easily lose that once you stop taking it because your HPTA will take a while to bounce back.

    If by "shift 2lbs of fat a week" you mean lose 2lbs of fat and gain 2lbs of muscle...
    It's not going to happen.
    You would need a massive cycle to accomplish that.
    Some of the strength gained now is probably from the increase in your androgenic load. (at a loss for the proper words here.)

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    Quote Originally Posted by tarmyg View Post
    1600 just seems crazy low. Not sure what to do when you stall? Regardless, if that is working for you great.
    It's been working fine for 10 weeks so far. I've gone from 230 to 211 lbs, but the last 10 days, I'm kinda stuck or slowing down.

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    Quote Originally Posted by The Deadlifting Dog View Post
    1600 does seem low.

    When you first go on a diet...
    You drop weight quickly simply because eating less carbs causes you to hold less water. (You also have less junk in your digestive track.)
    This is why people will lose 10lbs in a week on no carb diets. It is mostly water weight.
    After the first week, weight loss will slow down.

    If you gained weight over a year's time then you won't lose it in a month.
    Slow and steady wins the race.

    Please realize that LGD is suppresive.
    It may help you retain strength and muscle mass now but you could easily lose that once you stop taking it because your HPTA will take a while to bounce back.

    If by "shift 2lbs of fat a week" you mean lose 2lbs of fat and gain 2lbs of muscle...
    It's not going to happen.
    You would need a massive cycle to accomplish that.
    Some of the strength gained now is probably from the increase in your androgenic load. (at a loss for the proper words here.)
    Thanks for the response. I don't think I can gain 2lbs of muscle and lose 2lbs of fat per week. The LGD and Caradine has helped me to gain some strength.
    I was hoping at this 10 week mark to hold the strength and continue to lose 2 lbs of fat per week.

    So far after 10 weeks or so, I've gone from 230 lbs to 211.

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    1600 cals:
    Meal 1. 3 whole eggs. 270 cals
    Meal 2. 65g rice and 150g chicken 363 cals
    Meal 3. 150g chicken and 30g wholewheat pasta 252 cals
    Meal 4. 200g lean beef 260 cals
    Meal 5. 120g salmon 280 cals
    Meal 6. 300g cottage Cheese 195 cals

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    Quote Originally Posted by Mr. Small View Post
    1600 cals:
    Meal 1. 3 whole eggs. 270 cals
    Meal 2. 65g rice and 150g chicken 363 cals
    Meal 3. 150g chicken and 30g wholewheat pasta 252 cals
    Meal 4. 200g lean beef 260 cals
    Meal 5. 120g salmon 280 cals
    Meal 6. 300g cottage Cheese 195 cals
    I would ditch the pasta and replace with some fruits and vegetables.

    As your bodyweight drops so does your TDEE.
    Therefore if you keep calories the same you will start losing weight at a slower rate.
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    Quote Originally Posted by The Deadlifting Dog View Post
    I would ditch the pasta and replace with some fruits and vegetables.

    As your bodyweight drops so does your TDEE.
    Therefore if you keep calories the same you will start losing weight at a slower rate.
    Yeah, but at 211 lbs I would have though I'd lose a far bit at 1600 a day. Might eat some clean calories, like around 2500. The LGD caradine must be doing a decent job though

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    Just for perspective, Iím on weight loss and eating 1200 - 1300.


    Girl
    5í4Ē
    130
    Size 2 pants
    Size small tops

    And Iím not working out at this time. As soon as I get home...Iíll increase protein and a grain to max out at 1500.
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    I only cheat a little when I feel completely depleted or losing too much too fast. Technically I should be moving into ďmaintenanceĒ phase but I donít have the desire NOW bc it gets more complicated and I canít do that at this point in my journey.

    I do think a cheat meal is helpful...
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  13. #13
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    Quote Originally Posted by GirlyGymRat View Post
    I only cheat a little when I feel completely depleted or losing too much too fast. Technically I should be moving into “maintenance” phase but I don’t have the desire NOW bc it gets more complicated and I can’t do that at this point in my journey.

    I do think a cheat meal is helpful...
    Yeah, a cheat Meal or maintenance calories tomorrow I think. Might speed it up a pinch

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    I would do the cheat day (not meal) even more often. Maybe every 3-4 days. I think everyone loses the most weight early, cause it's mostly water, but then it slows down. I figure that once you go past a few days of dieting, your metabolism slows down significantly to avoid starvation. Then your energy goes to shit, etc.



    Edit: by cheat meal I don't mean eat whatever. Eat healthy but don't be in a deficit.

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    Quote Originally Posted by Test Monsterone View Post
    I would do the cheat day (not meal) even more often. Maybe every 3-4 days. I think everyone loses the most weight early, cause it's mostly water, but then it slows down. I figure that once you go past a few days of dieting, your metabolism slows down significantly to avoid starvation. Then your energy goes to shit, etc.



    Edit: by cheat meal I don't mean eat whatever. Eat healthy but don't be in a deficit.
    Yeah, planning on eating 2500 cals of super clean food tomorrow (Sunday).
    219g protein, 183g carbs and 88g fat. Should boost metabolism a fair bit.

  16. #16
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    Today 2500 cals
    Meal 1. 4 eggs 370 cals
    Meal 2. 150g chicken & 100g rice 494 cals
    Meal 3. 150g chicken & 75g oats 426 cals
    Meal 4. 200g lean beef & 50g oats 444 cals
    Meal 5. 120g salmon & 40g peanut butter 512 cals
    Meal 6. 300g cottage Cheese 195 cals

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