- 02-04-2012, 11:02 AM
Alright guys. I'm trying to lean out and gain muscle at the same time right now. I feel like my diet is good. Protein shakes pre and post workouts with plenty of kool aid post workout. Plain oats w egg whites later for breakfast. Then tons of lean meat (chicken, tuna, salmon, steak, etc) and veggies w a couple of protein shakes throughout the day. But, my question is about a cheat day. I'm thinking about one every Saturday. Will that derail my attempts to cut too much?
- 02-04-2012, 11:11 AM
I think it is essential every week or 10 days.....you're going to be starved for carbs and calories so I can't see one 12 hour period of overeating being counterproductive and putting on any fat. It should be of benefit since it will stoke your metabolism and throw your body a change-up. All those carbs/calories/protein should have an anabolic effect if anything.
- 02-04-2012, 11:30 AM
i say try it see what happens,if you gain kick it back to a cheat meal then.
02-04-2012, 12:04 PM
I've been on a cut for 5 weeks now and I have one cheat meal every Saturday night. I usually just eat at golden coral and go to town lol. I just make sure I get all my protein in and then eat everything in sight. I've cut my carbs in this diet and I couldn't imagine going more than a whole week without a cheat meal. I've also read that having a cheat meal every week or so is good because your body tends to start burning less fat when you don't throw it off every so often. Good luck with your cut.
02-04-2012, 01:04 PM
3 Saturdays a month I stay perfect until 4 pm. Then I go literally balls to the way with food. It only helps me
02-04-2012, 01:19 PM
i think it depends on what you are eating
#1: Carbohydrates without the presence of fat contribute very little to denovo lipogenesis (unless liver and muscle glycogen is full when doing it)
#2 MCT oil shows less adiposity over LCTs. So if your consuming fats id make it a coconut icecream (target makes it, fats are mainly MCTs)
#3: Over eating fats and carbs together after a certain amount will contribute negatively.
I suggest either 1 cheat meal. or 1 refeed day with minimal fats.
Other ways to enhance weight loss is a higher fat day (50% MCT and thother 50% LCT ) then 2 days later followed by a lower fat day with higher carbs. Seems to fill you out a bunch more and keep your leptin elevated and decrease adiposity much more then doing one or the other.
02-04-2012, 08:23 PM
02-04-2012, 08:27 PM
02-04-2012, 08:43 PM
Can't agree more with war...it's not only meant to give your body a break from strict dieting also your mind. All this sh*t will burn you out if it's 24 7.
02-05-2012, 09:10 AM
Had my cheat day yesterday and it was glorious! Pizza, chicken tenders, mashed potatoes, ruffles, and some cake. It was fantastic. This morning, though, I really don't see any damage at all. Back on the diet today. Thanks for the input guys!
02-05-2012, 10:22 AM
I always do pizza for the cheat day....that is the bulk of what I eat.....then later on I usually eat a couple packs of those ramen noodles which are probably the most horrible choice ever for food tons of simple carbs mixed with a lot of fat for a shytload of calories and minimal protein.....also I'll munch on chips or some cookies or whatever at various times in between for snacking purposes. doesn't usually exceed 4,000 cals though for the day. I also make sure to supplement in whatever protein I need to get 200 and some odd grams total. You don't want to totally ignore the protein that day, a few scoops of whey here and there do the trick when added to the protein from the cheat foods.....you want to utilize all those carbs and have protein ready to shuttle into the muscles.
02-05-2012, 10:42 AM
its tidious but...
I dont complain eating gushers, skittles, and protein pancakes low in fat and boxes of cereal.
IT depends on how you pick your poison.
1 meal. or 1 refeed day, theres no saying you cant alternate.
02-05-2012, 11:49 AM
02-05-2012, 12:00 PM
02-05-2012, 12:09 PM
Accomplished some goals in the gym and at work on Friday. Saturday I ate a box of cereal mixed with two things of different granola, a 1/2 gallon of milk, then some ice cream with peanut butter. It was tasty but I was crapping and farting for the rest of the day. I have mixed feelings about cheating. Sometimes I feel worse afterwards.
Next time I may just try to eat 5lbs of steak or something like that.
02-05-2012, 12:10 PM
This is why I dont like the term "cheat day"
A refeed isnt a time where you try and see how much food you can shove in your mouth. Yes there is a psychological benefit to refeeds (i.e something to look forward to during the week or a time to eat some foods you enjoy and cant have during the week or etc) but there are also physiological benefits to refeeds (i.e normalizing hormones such as lepitin, ghrelin, peptide yy, insulin, etc).
Refeed days should be structured and yes believe it or not but it is very possible to undo whatever progress you made (WRT fat loss) throughout the week in a single day. Refeeds serves a purpose and it isnt really a "cheat day" as some call it. I like to separate the two into free meals (which is a meal you can truly have whatever you want and is more about the psychological break from dieting) and refeeds (which are a day or two of eating with the goal of normalizing hormones and metabolic rate)
02-05-2012, 12:22 PM
M.Ed. Ex Phys
02-05-2012, 12:32 PM
For me refeeds usually are lots of potatoes, fruit and rice and free meals (or cheat meals) are usually spent eating out at restaurants with the wife
02-05-2012, 01:15 PM
6-8 hours of over eating (within reason) wont negatively affect how you look. But again who does a cheat day with-in reason.
You will see much better results with what i mentioned, not saying the other doesnt work, just not optimal.
But as i said before carbs contribute little to denovo lipogenesis. In the presence of fats much easier for your body to store anything over what it needs, because lets face it, Fat is already in a form we can store.
so in essence 6-8 hours wont harm you, if your within your reason. If you arent and you consume way to much in both fats and carbs youll see you set yourself back.
Studies show a 70% overfeeding works well to increase leptin.
so if you (lets make math easy) require 1000 cals for maintence youd want 1700. and it wont effect you negatively, but if you need those 1000 for maintence, then consuming 4000 is counterproductive... get what im saying.
02-05-2012, 01:21 PM
02-05-2012, 02:04 PM
I don't go balls out believe me......its usually Pizza and then later some high carb thing I should not normally be eating....along with maybe some chips or other type candy snacks once or twice inbetween. It is usually less than double the calories I normally eat. Say I eat an average of 2100-2200 a day dieting (maybe less or more some days but an average).....and I do upwards of 4,000 the cheat day. No way no how that is of any detriment to dieting, especially since 70% of it is additional carbs. If you wake up at 6AM and eat all day until midnight....OK, that could be of consequence.....or maybe not? but there is a higher probability. To each their own, but regimenting a cheat day is nonsense to me, other than making sure you don't go WAY overboard and/or don't get enough protein that day. Those things need to have an eye kept on them....
02-05-2012, 02:09 PM
Hey wait a minute, I got all three of my favorite "scientific guys" on here at once......where are my anecdotal peeps at? LMFAO
02-05-2012, 03:41 PM
My refeeds are 15k calories of high carb, low-ish fat...lol Have touched 20k on a few occasions.
02-05-2012, 06:14 PM
Most Sundays I eat whatever I want. Good for your brain and mind.
02-05-2012, 06:36 PM
I think that is the problem here, some of the guys are talking about scientific PHD/Masters degree in nutritional physics (lol) "refeeds", and the other 98% of us just want a goddamn cheat day! a good ol' all american, apple pie, salute the flag with fireworks CHEAT DAY!
02-05-2012, 07:02 PM
02-05-2012, 07:11 PM
02-05-2012, 08:01 PM
Be careful on cheat days bro. Make sure you don't overload with too many Carbs because it could cause a "refeed" and could disrupt your diet for the upcoming weeks.
02-05-2012, 09:12 PM
02-06-2012, 09:35 AM
02-06-2012, 10:18 AM
The lower your bodyfat the more you can get away with. couple that with a low calorie during the week its ok. your insulin sensitivity and leptin sensitivity is much greater then those with higher body fat.
theres a lot of factors.
but 15k cals, that over 2000g of carbohydrates. id like to see a breakdown of what you eat.
02-06-2012, 10:39 AM
I follow a similar mindset as you. High carb, fat as low as humanly possibly. I don't pay attention to protein at all though.
02-06-2012, 10:42 AM
02-06-2012, 10:52 AM
02-06-2012, 12:11 PM
02-06-2012, 12:13 PM
I need to learn to cut carbs
02-06-2012, 01:28 PM
02-06-2012, 01:30 PM
02-06-2012, 01:36 PM
Ur break is at 230 everyday Bítch?Originally Posted by WARBIRDWS6
02-06-2012, 01:38 PM
To some this may seem obsessive. To others they find enjoyment in being super detail oriented, and living life like their own science experiment. No harm in that.
You clearly believe in your methods, which is why you do what you do.
People should be doing what they feel strongest for. Be it high carbs, low carbs, high fat, low fat. Doesn't matter. Find an methodology you believe in, even if that is having NO methodology at all.
Just be real with yourself. Are you making the gains you could/should be? Are you spinning your wheels? Do you look the same/similar to last year? People tend to have an issue being objective with themselves and their own results. No one wants to feel like what they are doing is wrong, and they are wasting their time.
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