cheat meals

[Lfs2shrt2bsml]

hi guys i had this posted in the diet section but im now posting here to see what yall think.....
ive got my first natural competition comin up and my diet is strict.. im 12 weeks out, 90mm- 9 site skin folds.. im doin cardio at 70% of my heart rate for 1hour a day(7days a week) and also weight training 6-7 days a week
im dropping water and body fat pretty quick
diet: meal 1 after cardio- 80gm of oats with water and 6 egg whites

meal 2- 160gm chicken breast ,125gm brocolli, 125gm cucumber, 120gm basmati rice

meal 3-160gm chicken breast ,125gm brocolli, 125gm cucumber, 120gm basmati rice

meal 4-160gm chicken breast, 125 gm brocolli, 125gm cucumber

meal 5-160gm tuna and spring water, 250gm green vege

meal 6- 80gm tuna and 6 egg whites

the question is does anyone add cheatmeals? alot of people tell me to add once a fortnight some have it weekly and others dont at all.. its supposed to spike metabolism or some shit..
also if i were to drink the sugar free redbull once a week would it dramatically effect the outcome of my cutting diet...???

[FireGuy]

Post a few pics and I will tell you if you should be having any cheat meals. Sugar free Red Bull is fine too BTW.

[Lfs2shrt2bsml]

i have just been informed that if i can get to 50 mm over the 9 sights i can have a cheat meal... so there is my goal for the next few weeks. ill post some pics within the day.... thanks

[FireGuy]

i have just been informed that if i can get to 50 mm over the 9 sights i can have a cheat meal... so there is my goal for the next few weeks. ill post some pics within the day.... thanks

My skinfolds in my Avatar pic are 41.75 so if you can get to 50mm 8 weeks out you shouldnt have any problems with a few cheat meals.

[FireGuy]

What is your ht/wt?

[Lfs2shrt2bsml]

im 5'11 . 167lbs
here is a pic from last week ill post up some back and legs soon the missus keeps the camera in her car... i know that this pic shows nothing

[FireGuy]

Conditioning looks very good. Keep doing what you are doing!!

[Lfs2shrt2bsml]

thanks fire guy.. have you any more pics from that comp in your avi?

[FireGuy]

Sure I do somewhere, I will change it soon with a different shot.

[jeremiahkentjensen]

eat some chicken

[MIKE_XXL]

If the picture of you is at 12 weeks out you can easly afford a few cheat meals...

[MIKE_XXL]

I will proly get beat up for it here but i think you would be alright with 1 cheat meal every week till 4 weeks out of your show...and regardless what anybody on here says i know what i am talking about so i think you are good to go...XXL

[Narkissos]

I will proly get beat up for it here but i think you would be alright with 1 cheat meal every week till 4 weeks out of your show...and regardless what anybody on here says i know what i am talking about so i think you are good to go...XXL

I don't think anyone here would say that you don't know what you're talking about... You're Mike after all

Good to see you around.

Personally, I avoid cheat meals... but I do use re-feeds.

I think the OP could benefit from a re-feed... particularly if he's stagnating right now.

I'm looking at his face in the pic, and it's a dieter's face... So I'm pretty sure his body's coming in.

Having slowed down though, it's definitely time to utilize re-feeds imo.

Anyway... to each his own.

-CNS

[Lfs2shrt2bsml]

thanks mike im 59 days out (and counting) and im sitting at about 57mm skin fold over 9 sites. im not sure what % that makes it but im aiming to get down to 30 mm in about 6 weeks. when i get under 50mm i might reward myself with a cheat. thanks for the reply

[FireGuy]

Whats your bodyweight, if you tell me that I can do the calculations for you and give you your percentage. 9 sites being, chest, scap, bi, tri, kid, sup, ab, thigh and calf.

[Lfs2shrt2bsml]

im 72.5kg yes they are the sites.. 57mm

[FireGuy]

im 72.5kg yes they are the sites.. 57mm

9.4%

[Lfs2shrt2bsml]

ive upped my cardio and we dropped more carbs out but i seem to have hit a plateau with the skin folds .. for the last 3 weeks iv only been dropping about 3.5-4 mm a week any ideas as to what i can do to speed this weight loss up a bit?? im 7 weeks out today and im 54mm over the 9 sites. id like to come in at about 30-35 mm with 2 weeks left, so thats 5 weeks to lose 20 odd mm 4 .5 mm a week would be good.. i do 50 min cardio in the morning and 35-45 min before or after weights in the afternoon.. any thought would be greatly appreiciated..

[countrybhoy]

well im happy with my cheat day . i dont think it does me any harm im not looking to lose weight and my body fat in in single figures . this works for me . it stops me feeling like a robot and gives me the freedom to go out and enjoy myself .i work hard all week so a blow out does me no harm .

[MIKE_XXL]

well im happy with my cheat day . i dont think it does me any harm im not looking to lose weight and my body fat in in single figures . this works for me . it stops me feeling like a robot and gives me the freedom to go out and enjoy myself .i work hard all week so a blow out does me no harm .

AGREE, that's what you should do if you are hitting plateu...CHEAT MEAL...trust me...usually the guys that have no cheat meals through out the diet come in flat as after 12-14 weeks of decarbing it take week to fully carb up...so eat your meal enjoy everything you are craving, whatch you swell up like a MOFO get pump from hell and vascularity like crazy and enjoy!!!

[Lfs2shrt2bsml]

are you getting ready for a show?? i cheat off season but at the moment its pretty strict

[countrybhoy]

no m8 . i dont compete . i am in now way the kind of shape some of you guys are in . im toned , cut up well built . but im not in the 230-250 group . and to be honest i never got into it for showing i did cause i was a runner and i stated to put on weight when i stopped . my friend invited me down to the gym . i was like yea besides all those possers lol . 3 years later im still going . but this is my first venture on steroids i had got as far as i could naturally.so i thought i would give it a go . so far so good . been put right a few time s by the lads on here . read up alot trying not to do myself any harm lol . but at the 190-195 mark ive a long way to go . but i wont give my cheat day up . not a chance of it . its the day i feel like a human doing things with the kids and just going mad .

[Lfs2shrt2bsml]

my diet 7 weeks out..
5am cardio Protein/Carbs/Calories/Fat
6am 60gm oats, 6 egg whites : 28g/32.2/235/5.6
9am 250gm chicken breast, 80gm basmati rice,100gm broccoli, 150gm cucumber : 66/58/400/5
12pm 250gm chicken breast, 100gm broccoli, 150gm cucumber 62/14.6/330/5
3pm 250gm white fish, 100gm broccoli, 150gm cucumber: 66.2/7/338/4
weights and cardio
6pm 250gm white fish, 100gm broccoli, 150gm cucumber: 66.2/7/338/4
9pm 90gm tuna, 6 egg whites : 46/1.2/193/1.6

[FireGuy]

my diet 7 weeks out..
5am cardio
6am 60gm oats, 6 egg whites
9am 250gm chicken breast, 80gm basmati rice,100gm broccoli, 150gm cucumber
12pm 250gm chicken breast, 100gm broccoli, 150gm cucumber
3pm 250gm white fish, 100gm broccoli, 150gm cucumber
weights and cardio
6pm 250gm white fish, 100gm broccoli, 150gm cucumber
9pm 90gm tuna, 6 egg whites

I would be adding some carbs or fat into that diet. Do you have the macros handy?

[Lfs2shrt2bsml]

edited .. im pretty sure thats right...

[FireGuy]

I meant daily calorie/gram totals for Protein, Carbs and Fat, not food weight. I could do all the conversions but would rather not if you already know the totals.

[Lfs2shrt2bsml]

its been added above your post see... post #22

[MIKE_XXL]

I would say you need some carbs after training for sure, i would say 50gm from rice cakes, clean high dlycimic carb, and flaxseed oil at 5-7.5ml each meal excluding after training and 2.5ml before bed...ohh and get your self a cheat meal...XXL

[Lfs2shrt2bsml]

50mm today 44 days out.. reached my goal so i decided to blow out and have a cheat meal.. the best damn chicken ceasar salad ive ever had.....

[FireGuy]

Chicken Ceasar??? Thought you said cheat meal?????

[Lfs2shrt2bsml]

it had some bacon and and dressing haha..

[MIKE_XXL]

HaHaHa that's not a cheat meal...LOL...a cheat meal should have 3000 calories to ensure the metabolism gets stimulated and the muscle bellies have time to absorbe all those carbs and swell up like a sponge...but hey if you hired a traininer listen to him if not i can get you ready...good luck Bro...XXL

[Lfs2shrt2bsml]

whats a refeed? thanks

[MIKE_XXL]

Thanks Nark, nice to see you around as well...you always bring good info into this place...

whats a refeed? thanks

I would say it's a controled "cheat meal", high calorie day with clean food...but i will let nark coments on this...

[Narkissos]

whats a refeed? thanks

Generally a high clean-calorie day.

Any updates at this point mate?

-CNS

[Lfs2shrt2bsml]

32 days to go 46 mm over 9 sites the days are going quick cant wait...

[FireGuy]

Post up some progress pics when you get a chance.

[Lfs2shrt2bsml]

here is a couple of pics from 25 days out cant wait to carb load im feeling so flat..
ive got alot to work on for next year as this is my first comp... im going to stay natural for a while yet another season or two at least

[Lfs2shrt2bsml]

one more pic

[proironaust]

hi mate your shredded.awesome conditioning natural or not.I will be down to watch the inba on the weekend i know of 2 other guys that are doing the novice as well but by the looks of your pics you will make them look like john candy on stage.ha ha.you still thinking of doing the southerns the week after.Im starting to suffer hardcore with my diet but only 2 weeks to go cant wait for it to be over and done with cheers