I recently purchased the XFLD after purchasing both the Cheat Your Way to Thin and Final Phase Fat Loss programs. I’ve been eating one meal a day(which is kinda split into pre and post workout (+ controlled veggie/protein)fasting for the rest of the day)) for a couple of months now and only thing I’ve noticed is increases in strength ( got the deadlift up to 420lb) and loss of body fat. It’s personally not the catabolism and muscle loss that’s I’m scared off, but rather the possible development of an eating disorder-type mentality of binging then starving. In theory, a 48-hour fast is simple — you merely give yourself a full, two-day break from eating. One of the common ways to incorporate a cheat into your plan is to have a cheat day. I am still planning on relaxing my diet a bit on Saturday but overdo it all day long. Use that energy to go for a jog, clean the house, or finish that work project you've been putting off. In both cases, the situation needs to be addressed and delt with. Other approaches some fitness/fasting junkies swear by: Fasting for 24 hours once or twice a week. If you're consistently good about what you eat, a single cheat day won't undo all your effort. This is obvious, but it must be said: Anyone attempting major … Bumping up a calorie burn – but don’t over-do-it! “For body composition, a missed meal is as bad as a cheat meal. My fasting didn’t end until 2pm the next day, I ate a turkey sandwich with wheat bread and Greek yogurt. This is definitely something that I would not fall into a pattern of. Yes. Simply put, you don’t fix a mistake by making another one.”. For me, this is a case where I may be able to get away with certain things other many not, due in part to an admitted level of genetic freakitude. Next week I will be starting the I-Bodybuilder program and looking to add some mass while trying to keep as much of my new found leanness as possible. That having been said if you can avoid that, short-term fasting is not that bad.[/quote]. Cheat meals: Another option is to use cheat meals. This article explores what fat fasting is and… READ MORE Cheat meals will neither prevent you from getting ripped nor losing fat! So, if you generally wake up at 7 a.m. and go to sleep at 11 p.m. at night, you’ll have around four to six meals per day. The effect of a cheat day is twofold: Your body feels icky because you just dumped a ton of empty calories into your system, and your mind is going haywire because, well, you just dumped a ton of empty calories into your system. So the day after my huge binge, I decided to fast, only drinking tea and a protein shake for breakfast to fuel my workout that morning. However, if you fill your cheat day by eating the kinds of food that contribute to insulin resistance and obesity you may struggle to lose weight. Give your stomach a full five hours to empty before eating again. While fasting has some health benefits when done right, when it is used like the way you are suggesting it reinforces an underlying eating disorder. It’s personally not the catabolism and muscle loss that’s I’m scared off, but rather the possible development of an eating disorder-type mentality of binging then starving. Finally, I need to just stress that this is done with plan in mind, not, as has been suggested, to “make up” for an accidental cheat day. Water is essential for proper digestion, and no matter what you put in your body, you'll need water to help flush it out. I’ve been insanely strict following a ‘really bad’ binge day, usually just egg whites, broccoli etc. When you have a cheat day (or let's be honest, a cheat weekend), it can be tough to bounce back mentally. I am currently doing a weight/fat loss phase and I’m in my 6th and final week. What got me thinking and wondering about this whole cheat/fast deal was as mentioned I have read a couple of things on it recently (Roman was one of them) and here in a couple of weeks I will be heading out of town for 4 days camping and riding ATV’s. On the other hand, it’s an approach that’s worked well with my clients. I have now decided against trying this. This is why bouncing back after a cheat day is so difficult: Your body and your mind both take a hit. You CAN slow down your fat loss progress by cheating too much, but the best thing to do is still to get back on track as if nothing happened and take steps to avoid repeating that mistake. But regardless of the specifics, we've all been there. Feeling the massive sugar rush after tearing into that box of Girl Scout cookies? This is something I was thinking about. Here are three easy steps to get you back on track to achieving your goals. I don’t think fasting on sunday is a way to go. On most cheat days, any type of food is allowed in unlimited quantities ( 4 ). I would think that cheating after a fasting day would be more beneficial personally. My carb-up/boost-the-leptin day is Spartan compared to most people’s. Because this will include things like pizza, burgers or whatever else…well, forgive me for getting overly scientific, but my tum tum hurts =(. Sleep It Off. I have read a little bit about it recently and just wanted to get your thoughts on it. Or something like that… In my opinion fasting is not a good option. ), introducing a cheat day is not only a way to bring sanity into your meal plans – it is almost a requirement of sorts from a metabolic perspective to ensure that the progress with fat loss does not slow down. If you’re trying to put on muscle weight, then I think fasting is your antichrist. You can try that if you’re feeling like your butt got too big from that binge-day. I plan on taking as much good, clean easily transportable food as I can (cooked chicken breasts, boiled eggs, carrots, fruit, nuts, etc.) Thanks for all the replies everyone. Intermittent fasting for weight loss is trending in a major way these days. I’ll give it a go and report back (hopefully with pictures of super-abs) in 6 weeks. The 36h fast would have been an excellent addition to my lifestyle had this problem not arisen - I have a rest day and days which I don't have any conditioning planned - and would have welcomed the break from food and chance to create a caloric deficit or perform form damage limitation after a sumptuous cheat day. It might be a couple of extra beers during the big game, that extra-large slice of cake at your family celebration, or an entire package of Oreos while hanging out in your PJs binge watching "The Crown." Maybe if you have another cheat day and go overboard, you can spend the next day eating nothing but low-fat protein sources? That's where cheat days come in. According to the CYWT plan, low-carb days (as opposed to fast days) follow cheat days. That said, if you’re seeing good progress with what you’re doing and you feel like trying it, give it a shot. I don’t really have an obscene cheat day but I do have a carb day and I’m considering doing the fast on the day after. For instance if you are following the I,Bodybuilder routine and have a good workout Saturday morning and you have a scheduled cheat that day but goes a little overboard. I don’t know about Canada, but here in NY, eating disorders haven’t been cool since 2006. Following a ‘‘cheat then fast’’ pattern is a recipe for disaster over the long run.[/quote]. An unexpected cheat day in the middle of a strict cut phase or new workout routine can ruin more than your waistlineâit can short-circuit your motivation, too. From what I have read the idea behind the fast after the cheat is to force your body to more efficiently utilize the caloric overload from the previous days cheat and allow all the garbage to be moved out of your system a bit quicker by not adding food on top of it. Following a ‘‘cheat then fast’’ pattern is a recipe for disaster over the long run. You can’t get fat in one day… trust me I’ve tried! How To Deal Getting Your Appetite Back. Greater Fat Burning: Research has shown that fasting for relatively long periods may result in greater fat burning and accelerated fat loss, even when total daily calorie intake remains the same. ! Water is also hydrating, which helps boost your energy and clear your mind so you can feel better and refocus right away. I have found, in the years since doing this, that I get lean a little bit faster; mainly because fasting is obviously creating an extraordinary level of caloric deficit; and despite that I have never lost mass while doing that. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Regarding whether this can encourage an eating disorder, I don’t disagree. You can't do anything about the cheat foods you already ate, but you can take steps to help your body and mind reset. Not to mention that it teaches HORRIBLE habits: If you have problems controling your cheat days and limiting what you indulge in, this is a borderline (or straight) bulemia. For those who follow a carb-restricted diet (low-carb, cyclical ketogenic diet, intermittent fasting, etc. Can’t build a brick house if you’re not getting enough bricks, right? Eating a single, giant meal per day. Consider, though, that I work with a number of clients who would probably be less worried about losing mass than many of Thibs, as the total number of bodybuilders I train is woefully disproportionate to the number of fat loss clients I have. The author said it was a good fat loss diet for him. However, I thought I might allow myself a little break on Saturday and do some “cheating”. You know the key to a phenomenal physique isn't one single workoutâit's many workouts, done consistently, over a period of time. I will be spending have the time Thursday and Sunday riding in a vehicle and then camping out the rest of the time. The cheats are planned, and the fast is planned. If your cheat day is 3,000 kcal or more, a lot of it will still be inside you and still digesting. Thats my personal best. As hard as it may seem at first, the best and easiest way to recover from a cheat day is to get back on track as quickly as possible. Just curious about your thoughts on fasting the day after a cheat day if one goes a little overboard on their cheat day. But going overboard with a cheat meal/day during a long diet period is something that happens, even if you are mentally strong and not prone to cheating. Is this option still valid in light of your recent article on fasting following an all out cheat day… You may look bloated and big bellied for a day but most of it is water retention and stomach content. I only drank wAter and had a sip of apple juice. I respect CT greatly as well as Tmuscle community - very informative! © 2020 Bodybuilding.com. What about intermittent fasting/The Warrior Diet approach? I LOVE fasting after cheat day, and I have tested it, week on, week off, to see if it really helps and it definitely does. I’ve bought your Get Jacked Fast! Ultimately I’m left to wonder if it’s something that will vary in efficacy (and thereby recommendation) by population. The theory is that since cheat days increase the production of leptin, they boost your metabolism. However IF I recall well, during the IBB developing process you mentioned on forums that at some point you were eating one meal a day + periworkout nutrition . Intermittent Fasting, or IF, is centered around the idea of eating your daily requirement of food in a smaller time period. Take an afternoon nap. This is basically a day where you can eat whatever you want, not following a schedule. If you’re someone who struggles emotionally with food, then this approach would not really be something you’d want to look into, as it might exacerbate whatever you’re dealing with. One cheat day a week, then a 36-hour fast. and eating clean Thursday and Friday. Here's the bottom line: Cheat days happen, but that doesn't mean you have to give up on your progress. Ofc no one wants to go into that kind of pattern. Get Back On Track. I think it mainly depends on your goals. In general would you say that a planned weekly fast gives a great risk of muscle loss or is would you recommend it as a good general strategy for fat loss? i now Roman does it when hes had a big cheat day…, but i was thinking something like what about doing a day with only shakes after a cheat day. Getting enough sleep after an episode of overeating is a good way to fight off cravings … Ate too much in one sitting? Instead of fasting, I’d probably just go zero carbs the day after. Just as a day off from the gym can give you the mental and physical break you need to regain your focus, a day off from your meal plan can be just what you need to appreciate how hard you've worked and why you make healthy choices in the first place. The idea here is that you eat healthy the whole day except for one meal when you eat things that are not part of your prescribed diet (usually things like junk food). If one is following the I,Bodybuilder program and looking to put on lean muscle mass and using a carb/calorie cycling approach do you think this would be beneficial at all or do you think it would hinder progress? I find that upper body (especially in pressing movements) strength goes up after a huge cheat while lower body performance decreases. M Most people find that they're able to have a few more of their favorite … Like And Subscribe For More VideosBodybuidling Motivation For YOou !BODYBUILDING MOTIVATION - CHEAT DAY BABY !! … One of the most common methods of intermittent fasting, known as the Leangains method, is where you fast for 16 hours each day (inclusive … Somewhat off topic, but CT, I know you and X have spoken about HUGE cheat meals in the past. What happens if you go bit overboard on saturday with yo cheat? Whether it’s a 5/2 protocol (eat for five days, fast for two) a 16/8 (fast for 16 hours, eat for eight), or any other version of IF, most people on a fasting diet wind up losing weight. Physical effects of cheat days. Eat all your calories for the day during a certain time frame, usually around six or eight hours (e.g., 7 a.m. to 3 p.m.), and then fast the rest of the time. I agree with you CT that you really can’t get fat in one day. Since I am looking to add on some mass I don’t really think a fast will be beneficial for me. Here are three strategies you can use to get your mind and body back on track any time you slip up. Fitness isn't built in a day, so why would it be undone in a day? However, there was an article on here that discussed alternative diets, such as eating normal to large amounts of food, and then fasting one day a week i think. Just wondering if you’ve ever ate more food than the equivalent of 2.5 large pizzas… (sausage, pepperoni, ham, canadian bacon, and cheese.) Oh ok, cool. Stayed out too late on an all-night bender? Moving my fast/OMAD to … !” or “cheating is for pussies!” is pointless imo. It doesn't take much to get back on trackâbut you have to take that first healthy step to get there. You'll also have glycogen stores in your liver to use. Cheat days involve uncontrolled and unplanned eating for one day. After far surpassing your normal calorie intake, you may find that the last thing you want to do the next morning is eat. I originally started fasting after cheat days because I was trying to find a way to mitigate the digestive aftermath of eating crappy (no pun intended) foods. This seems like a no-brainer, but it's surprisingly tricky to pull off when you're coming out of a no-holds-barred celebratory weekend or a 14-hour Netflix binge. If your whole identity revolves around whether you can stick to the plan, you beat yourself up 10 times worse than the next person when you go off track. Even on intermittent fasting cheat days, you should pay attention to what your body is telling you. What you eat and how you move has a direct impact on your mood, energy, and mindset, so get up and do something healthy. I definitely have no problems with binging. Whether or not you "believe" in cheat days, they happen now and then. There’s also no reason to beat yourself up after a diet slip up or “cheat meal” - if you focus on the negative or entertain feelings of “failure”, you’re setting yourself up for a binge, or at least an unhealthy mindset. After water, think about what your body needs to reset healthfully. The rest is fat + protein, even the morning. [quote]John Romaniello wrote: So then on Sunday you fast with just liquids, mainly just water but maybe a little green tea and black coffee and … So why aren't you applying the same logic to your food? Doing something positive and productive will help your mind and body recover more quickly. One ongoing myth is that breakfast is the most important meal of … It takes 2 to 3 day for your food to go through your GI. This is Thib’s house and I’m not looking to run his show, particularly in an instance where we seem not to be in accord; so if you guys have other questions about this i’d love to either answer them on my blog or in another thread. and Jeckyll&Hide in which you always reccomend eating many smaller meals. In fact, most nutrition experts - like Alan Aragon and John Berardi - have advocated what's known as the 90%-10% rule. Eat steamed veggies and chicken or a light salad for dinner. Just curious about your thoughts on fasting the day after a cheat day if one goes a little overboard on their cheat day. (This post is not meant to be challenging or offensive(as it often looks like it on the internet). I’ve not noticed muscle loss, and in only once case have I seen it be really inhibitive. Cheat Days. After all, you deserve a break—a healthy one! The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. You wont get fit in a day and you won't get “fat” in a day. Posed this only to see CTs opinion on intermittent fasting ). In both cases, the situation needs to be addressed and delt with. I have lost about 20 pounds so far. Sometimes having a cheat weekend and feeling the effects of all the salty, sugary, fatty foods is a great reminder for why you chose to eat healthier in the first place. Fat fasting is claimed to help break weight loss plateaus or get back into ketosis after a cheat day. Quote ] gyakujujijime wrote: “ for body composition, a missed meal is as bad as cheat! A more advanced approach to fasting involves not eating for one day beneficial for me opinion on intermittent fasting I! House if you ’ re not getting enough bricks, right until you ’ losing. 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