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Helpful ReplyCheat Day

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GoldenGaze
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2014/11/05 19:28:07 (permalink)

Cheat Day

Hi all, I've recently started counting my calories again as I've set myself a new goal to go from my current weight of 168lbs to around 185lbs. I'm currently eating 3,000 calories a day which will be adjusted accordingly at the start of each week, I want to gain around 1lb a week. I'm eating 40% protein 40% carbs and 20% fat.

My question is should I allow myself a cheat day where I just eat what I want without worrying about the macros too much. The only cheat meal I've had so far was last Sunday I had a Hawaiian pizza which I fitted into my regular macros so I didn't actually go over my daily calorie intake and still kept the 40,40,20 breakdown.

I want to do this right so any suggestions will be hugely appreciated.
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WhiteSnake
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Re: Cheat Day 2014/11/05 20:35:09 (permalink)
Well you want to gain 17lbs.
Cheat days as I understand them are for those cutting (trying to loose body fat).
1lb a week gain should be easy. I miss those days lol.
Also it's usually a cheat meal rather than a cheat day but 3,000 doesn't seem excessive. Just look to still get all your nutrition in. How many days are you training?
 
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GoldenGaze
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Re: Cheat Day 2014/11/05 21:18:07 (permalink)
Well ideally I'd like to get up to the target weight as lean as possible therefore I'm eating a very clean diet, the majority of my fat intake comes from the 4 eggs I have for breakfast. I'll do similar to last Sunday then where I had a pizza but kept the calories and breakdown the same. I train 4 to 5 days a week.
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The_Lone_Wolf
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Re: Cheat Day 2014/11/06 08:48:53 (permalink)
Trial it and see how you go mate, we all react differently. Some people can get away with smashing junk and still grow. 

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Kaneda
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Re: Cheat Day 2014/11/06 08:56:42 (permalink)
On 3k cals you shouldn't really need a cheat day/meal tbh.

As for keeping gains lean, eating 'clean' isn't really the issue, it still comes down to the amount of calories in the end.

Go with the 3k and monitor (take waist measurements and ideally calipers skin folds) and if you're gaining too much fat either scale back the calories or add some hiit.
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GoldenGaze
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Re: Cheat Day 2014/11/06 15:27:07 (permalink)
I guess it's more of a physiological thing really after being so strict all week I feel like I deserve a treat.

I know what your saying but surely it's gotta be better to control your macros as I am, I'm sure if I just aimed for the 3k cals I'd end up consuming a lot more fat and carbs and less protein.

Good call on the waist measurements, I'll do that and I've got some calipers that I bought and never used yet so I'll have a look at how to use them properly too. I know I'm roughly around 12% right now.
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Kaneda
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Re: Cheat Day 2014/11/06 15:51:20 (permalink)
You don't need to worry about the fat % calculation, just take a few skin fold measurements and track I they increase or decrease.
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westy19
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Re: Cheat Day 2014/11/06 16:25:13 (permalink)
It depends you are thinking as a cheat day
It is not an excuse to once a week to pig out

But one day a week not to prep food and just go with the flow is fine
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GoldenGaze
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Re: Cheat Day 2014/11/06 19:30:36 (permalink)
Do you think I should stick with the 40, 40, 20? The reason I ask is because I'm currently eating 300g protein a day and if/when I increase my calories that number will go up. I've weighed myself every morning this week and despite the extra calories my weight hasn't increased yet so I'll probably go to 3500cals next week.
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dirtyvest
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Re: Cheat Day 2014/11/06 19:39:28 (permalink)
At 185lb, 300g of protein is more than enough.
 
Don't weight yourself daily, you'll become neurotic and obsessed and be forever tied in knots over the varying results. Once a week at the most. Same day, same time of day to eliminate whatever variables you can. Maybe even once a fortnight.... 

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GoldenGaze
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Re: Cheat Day 2014/11/06 19:43:48 (permalink)
Okay I'll keep protein at 300g and just increase fat & carbs when needed. I have been weighing daily but just out of curiosity, I only record it at the end of the week to see what to do the following week.
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The_Lone_Wolf
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Re: Cheat Day 2014/11/07 09:15:00 (permalink)
300g per day, at that body weight? Overkill mate, you'd be better off dropping the protein a tad and upping carbs around training. 

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GoldenGaze
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Re: Cheat Day 2014/11/07 21:19:26 (permalink)
The_Lone_Wolf
300g per day, at that body weight? Overkill mate, you'd be better off dropping the protein a tad and upping carbs around training. 


Will do, I'll drop protein 5% and increase carbs 5%. I do currently eat most of my carbs around training, I'll cook a large meal for dinner and eat half about 1 hour before training and the other half I'm pretty hurry again after training and it doesn't bother me at all eating the same meal twice, reheat it in the microwave and I'm done!
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Kaneda
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Re: Cheat Day 2014/11/07 21:22:25 (permalink)
The_Lone_Wolf
300g per day, at that body weight? Overkill mate, you'd be better off dropping the protein a tad and upping carbs around training. 




TLW dropping some knowledge!
 
200g protein would be plenty at your weight, extra carbs (and fat tbh) will be far more beneficial.
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GoldenGaze
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Re: Cheat Day 2014/11/09 07:34:53 (permalink)
Despite eating an extra 600 calories and less cardio in a week I've actually managed to lose 1.8lbs, I'm going to go to 4,000 an extra 1k cal next week and hopefully get back on track, I'll keep protein around the 200-250 mark and increase carbs & fat.
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makaveli1971 1996
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Re: Cheat Day 2014/11/09 08:10:34 (permalink)
4000kcal at 168lbs, say hello to fat gains.

If you love something let it go,if it comes back to you it's yours,if it doesn't it never was.
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GoldenGaze
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Re: Cheat Day 2014/11/09 08:31:32 (permalink)
3500kcal and my weight steadily declines, what would you do to put some mass on?
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Re: Cheat Day 2014/11/09 08:38:53 (permalink)
You must have one hell of a metabolism.
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GoldenGaze
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Re: Cheat Day 2014/11/09 08:53:39 (permalink)
Yeah I have a fast metabolism plus I'm on my feet all day as I'm a postman along with 5 days of weight training, but I'm not complaining, adapt and overcome is my motto.
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Re: Cheat Day 2014/11/09 09:01:14 (permalink)
I wouldn't be complaining either mate, I love eating. Honestly 200g pro at your weight is plenty, up your fats and carbs and you'll hit 4k easily. Think mince meat, steak, peanut butter, whole eggs and milk, potatoes.
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