The concept of a cheat meal is familiar territory in fitness circles, often seen as a tantalizing break from strict dietary routines. Take Dwayne “The Rock” Johnson, for instance, whose Sundays are famously indulged with burgers, pizza, or pasta laden with fat and cheese, yet he maintains an enviable physique with a six-pack.
This phenomenon raises the question: what’s the secret? Esteemed trainers like George Farah and Dave Palumbo have incorporated cheat meals into their bodybuilding programs, acknowledging their strategic importance. This article aims to demystify cheat meals within the bodybuilding realm, discussing their role and frequency, and uncovering the best cheat meals for bodybuilders, particularly those aiming for muscle gain.
Whether you’re a regular gym-goer or a competitive bodybuilder, understanding the dynamics of cheat meals and their impact on your fitness journey is crucial. Dive in as we unravel everything you need to know about integrating cheat meals effectively into your regimen.
Our bodies are very different and also very high dynamic, it can change easily and also it can get bored easily as well, so if you are in shape or getting in shape you should be following a diet or healthy eating lifestyle the whole year then having a cheat meal is what will keep your body responding what is that mean?
When we have a regular clean diet in the offseason daily after some time we feel we are not growing and not losing enough fat the reason is our bodies hormones do get used to certain calories and nutrients that’s why even in the diet we have to keep changing protein types and carb types so also Cheat meal work by adding a sudden high calorie portion with a lot of fat, carb, and protein which our bodies are not used to.
So a huge replenish in your glycogen stores takes place and you will have a lot of energy during the following week and strangely your body will respond even better
TYPES OF PEOPLE
1. Obese (FAT LOSS)
It depends on your diet or program or individual by as a general rule adding high calories meal without a lot of protein if you are not a bodybuilder will be great so a one patty burger and fries or a pizza and a dessert will be great, I would not go for a full cheat day
2. Getting in shape (fit or Physique)
If you have a cheat meal you should have more protein than a normal person, so pizza needs to be with Chicken BBQ or meal lover, as long as you have protein in your cheat meal, it will be important to feed your muscles along with the high calories
3. Bodybuilders (OFFSEASON)
You should have a high-dense meal or day, as you already having high calories days in your diet and yet you need to have a metabolism boost then I would recommend either an open buffet or a high protein high calories meal,
it depends on your program or the individual but if you have a full cheat day and it won’t ruin your physique then go for it
watch Illia Golem’s full day of eating HERE.
4. Bodybuilders (Competition Prep)
you have to follow your coach’s tips but a cheat meal will be great till you reach a certain period where you need to cut more fat like 10 to 12 weeks out then a cheat meal will need to stop but again it depends on the individual and the program he is currently on
IDEAS OF CHEAT MEALS
1. Burgers and fries
2. Neapolitan Pizza
3. Indian food (Biryani, chicken butter, etc…)
4. Seafood fried
5. Middle Eastern (Lebanese Manakish, Egyptian koshary or pies, Moroccon Tagine), Shakshooka, falafel, Syrian Fatta, Gulf Mandi, Yemeni Zorobyan
7. Japanese Sushi
8. Malaysian Laksa
9. Hungary Golash
10. Texas BBQ
11. Indonesian Ramen
12. Italian Lasagna
13. Kansas fried chicken
14. Mexican Burrito
15. Turkish Kebab
16. Spanish Paella
P.S. Desserts can be consumed post the cheat meal
You may see some of these recipes look diet but it is not because again for example Turkish kebab add some Margarine on top so you still have the benefit of the high calories, and the idea is also to enjoy your favourite meal as well.
Will one cheat meal a week hurt me?
The short answer is: it depends. While it might sound tempting to have one cheat meal a week, in reality the impact of cheating on your diet can vary greatly depending on what dietary goals you’re hoping to achieve.
If you’re an average individual looking to maintain a healthy lifestyle, then having a cheat meal once per week probably won’t affect your health in any significant way. The key is moderation here – if you don’t overindulge too much and stay within your daily caloric requirements, then you’re likely going to be ok with just having the occasional treat once a week.
However, if weight loss or bodybuilding are two of your main goals, then this strategy could prove negative for those objectives. When trying to slim down or build muscle mass specifically, cheat meals should generally be avoided – as they provide more calories than necessary and can disrupt progress towards those specific targets. Furthermore, when people are aiming for either of these objectives they tend to follow strict diets that require lots of discipline and commitment which makes it hard complying with all the rules when there’s an indulgence every 7 days!
At the end of the day though its important to understand that everyone has different aims and objectives when it comes to their diet so there’s no absolute ‘right’ answer here – plus life shouldn’t be about constantly denying yourself treats here and there! All we would say is that if you do decide incorporate them into your weekly routine (which many people do!), make sure you keep tabs on how frequently each occur by tracking food intake using phone apps/fitness trackers etc so that gains towards reaching health/fitness related goals won’t suffer as result!
How many cheat meals a week is okay?
Cheat meals can be an important part of a bodybuilder’s diet if done correctly. The number of cheat meals you have per week should depend on your goals and lifestyle. However, there are some general guidelines to follow when it comes to planning how many cheat meals you will take each week.
First and foremost, always keep in mind that the goal is not only to enjoy a treat but also to utilize it as fuel for your bodybuilding progress. This means choosing the right types of foods and making sure that your cheat meal fits into your overall calorie budget for the day or week.
When it comes down to how many cheat meals are okay in a given week, most experts agree that two or three times per week is an ideal amount for someone who is trying to build muscle mass while maintaining their nutritional health. Your other days should consist of nutrient-rich, healthy foods that support both overall well-being and muscle growth objectives alike.
Be aware however, that exceeding more than three occurrences could lead you into dangerous territory such as metabolic damage since too much sugar can disrupt hormone balance as well as decrease insulin sensitivity – both of which can impede muscle growth results over time if left unchecked or abused with excess consumption through frequent binging episodes due to excessive cheating throughout the course of any given day/week/month/etc. Therefore unless absolutely needed (such as recovery related issues after hard training sessions), try not exceed beyond 3x cheats per 7day period maximum!
CHEAT MEAL MISTAKES
1. Eating very little meals on cheat day
2. Eating no protein meal (for fitness enthusiasts or bodybuilders)
3. Eating low calories meal
4. Eating a dense fried meal in the morning which makes you full for 6 to 8 hours
for example (Falafel) can make your full for the whole day so it is better to have it in the evening
1. It is better to use digestive enzymes before the cheat meal
2. I would prefer to eat the cheat meal late afternoon so it won’t suppress your appetite after
3. Walking on that day post or before your cheat meal will help a better digestion
4. Having a yogurt drink help in digestion
5. follow a full strict week after the cheat meal
How many cheat days is too many?
In general, one or two cheat days per week are considered acceptable for bodybuilding when it comes to building muscle and losing fat simultaneously. These cheat days should consist of balanced meals with a moderate caloric excess over your normal daily calorie intake; the total calories consumed during each cheat day should be about 15-25% higher than those consumed on a regular day. It’s important to note that this approach may not work for everyone, as some people have difficulty controlling what they eat during their off days due to psychological aspects such as emotional eating habits or cravings.
In addition, more frequent “mini-cheats” throughout the week may also be beneficial since they allow your metabolism more time to adjust without feeling overly restricted by your diet plan. Although there is no “one size fits all” answer for how many cheat days someone should take each week, if you find that having multiple small treats throughout the week helps you stay motivated and stick with your meal plan longer-term then you might want to consider giving mini cheats a try! Ultimately though, it boils down to personal preference – so experiment with different approaches until you find something that works best for you.
Photos of the best dishes around the globe