The Secret Cheat Meal Blueprint You Need To Know
The Secret Cheat Meal Blueprint You Need To Know
Maximizing Cheat Meals for Bodybuilders: A Strategic Guide
We've all been there. Maybe you are worried about what christmas dinner and the holiday season will do to your physique. Or perhaps you are dieting and finding it increasingly difficult to make progress and struggling to think of anything but food. Whatever the reason, with a few simple tricks, cheat meals can be used in a way that lets you enjoy your life and achieve better long term results. This guide reveals tips and tricks that can be applied year-round to make your cheat meals work for you. Let's delve into the science of cheat meals and learn how to optimize them for maximum gains and minimum guilt.
Pre-Cheat Meal Strategy 1 - Create a calorie deficit
Before your cheat meal, consider eating lighter throughout the day or the days leading up to a cheat day if you are going to be overeating for a full day. Imagine on christmas day you think you will be eating 5000 calories and ordinarily you would eat only 2500 calories a day to maintain the same weight. In an ideal world you would take the 5 days leading up to christmas day and eat only 2000 calories a day so that even if you eat 5000 calories on christmas day itself, your overall calorie intake over the 6 days is the same. This approach creates a calorie buffer for your indulgence. Additionally, incorporating fat burners can help curb overeating.
Pre-Cheat Meal Strategy 2 - Deplete glycogen stores
If you can increase the amount of carbohyrates you burn off in the days leading up to a cheat meal, even if you then consume a huge amount of carbs on the day of your cheat meal, most of these carbs will go towards replenishing depleted glycogen stores. A simple way to deplete glycogen stores is to reduce carbohydrates in the days ahead of a cheat meal and maintaining or even increasing the amount of exercise which requires a high level of carbohydrate to fuel performance. What works best would be weight training exercises for 12 or more reps, or high intensity cardio. The combnation of less carbohydrate consumption in the days leading up to a big cheat meal as well as burning off more stored glycogen via training is a must for getting the best out of your cheat meals.
Optimising the cheat meal or cheat day itself
So if you have done everything right you now have created the conditions to enjoy your cheat day but we can still make some changes on the day itself to make it even harder for your body to store any of the extra calories we consume as fat.
- Eat light or not at all in the hours ahead of your cheat meal. By reducing the number of hours we spend eating it makes it more difficult to store body fat.
- 30-45 minutes before your big cheat meal, consume a double dose of thermogenix.Used used normally for either lean bulking or dieting, it works by increasing body heat to convert more calories into heat. In addition, by taking 2 capsules of these at night before bedtime you will notice when you wake up your physique looks more defined as well as experiencing increased bodyily warmth at night. For a christmas meal type feast we suggest 5-6 capsules to mitigate the excessive calories consumed.
Bodybuilders already understand the significance of protein in muscle-building, but its role in cheat meals is often underestimated. Protein not only spares muscle tissue but also boasts an appetite-suppressing effect. Additionally, it has a high thermic effect, meaning your body expends more energy digesting protein compared to carbs or fats. For cheat meals, kickstart with high-protein, low-fat options like chicken breast, turkey, tuna, or lean meats. These choices suppress your appetite and require energy for digestion, reducing the risk of excess calories being stored as fat.
Carbohydrates, especially the pleasurable ones, can easily derail a well-structured diet. To complement your cheat meal strategy, pair your protein-rich start with fibrous vegetables. Not only do they have a high thermic effect, but they also have a low glycemic index, preventing rapid spikes in blood sugar levels. Load up on veggies like broccoli, carrots, cauliflower, peppers, and cabbage. This combination of high-protein and fiber acts as a dual safeguard against overindulgence.
Moderating Fat Intake
Dietary fats, when consumed excessively, are efficiently stored as body fat. While enjoying your cheat meal, aim to keep fat intake moderate, especially if you plan on indulging in alcohol or carbohydrates. Focusing on high-carbohydrate, low-fat foods like bread, pasta, potatoes, and rice can help you strike a balance.
Navigating the Alcohol Conundrum
For many, cheat meals and alcohol go hand in hand. While it's essential to exercise moderation, remember that alcohol itself can't lead to direct weight gain as your body prioritizes metabolizing alcohol as a toxin. However, alcohol can stimulate appetite, leading to subsequent junk food consumption. Opt for wines and spirits, which contain fewer carbohydrates than beer, and complement your drinks with lean meats and carbs to reduce the likelihood of fat gain.
To ensure your cheat meal strategy works for you, remember these key takeaways:
- Eat lighter before your cheat meal to save calories for indulgence.
- Begin your meal with high-protein, low-fat options.
- Enjoy alcohol in moderation, preferably with lean meats and carbohydrates.
- Opt for high-carbohydrate, low-fat foods.
- Understand that occasional indulgence won't significantly impact testosterone levels.
Cheat meals can be a rewarding part of your bodybuilding journey, allowing you to savor your favorite treats while staying on track with your fitness goals. With these strategies in place, you can enjoy your cheat meals guilt-free and continue making progress towards your dream physique.