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Cheat Days

We have talked with 91 athletes who mention cheat meals and cheat days.

Rafael Santos
Rafael Santos (male, 30)
I'm an International Circus Artist and Acrobat Gymnast. This Is How I Train and Work
I prefer not to have a cheat day, I like to eat everything as long as I know what each food will bring benefit and no harm to my body’s health.
Karen Plum
Karen Plum (female, 47)
I'm a Sports Performance Coach & Figure Champion. Here's My Plan to Work with Motorsport Athletes
For cheat days, I let myself have free meals in the weekend now, however still like my clean food. I will have a dirtier meal once a week but often don’t crave it as don’t like the aftermath on my body and feeling sluggish from it.
Dominique Robinson
Dominique Robinson (male, 38)
I'm a Five-Sport Professional Athlete. This is How I Work and Train
My only no, no’s on diet are flour, sugar, fried foods, and processed foods except for cheat days.
Allan Ray Enriquez
Allan Ray Enriquez (male, 37)
How I Went from Running Marathons to Working as a Freelancer Coach and Myofascial Practitioner
I tend to distribute my meals to six equal distributions so I will not pig out on my main meals. Cheat days are usually every weekend or when I decide to rest, snacks in between meals is just okay and my body will really react when I eat more than I am used to.
Ofentse Boloko
Ofentse Boloko (male, 28)
How I Went from Pro Rugby Player to South African Muscle Model Champion
For cheat days and cravings, I usually have half of what I’m craving.
Christina Dy
Christina Dy (female, 44)
I'm a Pole Dancer. This Is How I Kept Training after Losing the Use of My Hands
I don’t do cheat days, I pretty much eat the same thing everyday— coffee and oatmeal in the morning, eggs veggies and rice for lunch and dinner, plus a couple of quarantine snacks in the afternoon (chocolate, fruit, cake, whatever is available).
Christina Longobardi Paradiso
Christina Longobardi Paradiso (female, 35)
How Losing Everything Helped Me Focus My Strength and Dedication
I don’t really have cheat days anymore because I like to stay away from that mentality. I make room in my nutrition for the day to accommodate whatever I have planned.
Hedda Liukkala
Hedda Liukkala (female, 29)
How I Got into Circus Training and Became a Cyr Wheel Artist
I don’t have cheat days and I do have cravings. I have found that if I restrict myself it makes things harder for me.
Aakash Kehar
Aakash Kehar (male, 30)
How I Combine Fashion Modelling with Working in Engineering
There is no cheat days for me. If I need to eat something, I consume that in a limited quantity and do intense workout the very next day to compensate the loss. Same goes with parties and social gatherings.
Sidra Sadiq
Sidra Sadiq (female, 34)
How I Got into Fitness and Started Training 6 Days a Week
Friday is a day of complete rest and also a cheat day. It is like rewarding my body for the hard work!
Carlos Zamora
Carlos Zamora (male, 32)
This Is How I Combine Coaching with Professional MMA and American Show Wrestling
For cheat days, perhaps two cheat meals or week. It would be pizza and chocolate.
Caio Tamura
Caio Tamura (male, 33)
How I Became a Black Belt Brazilian Jiu Jitsu Professor in Australia
Sugar is a NO on my diet in competition season. Sunday is my cheat day depending how big the competition is otherwise I take the weekend.
Cru Mahoney
Cru Mahoney (male, 19)
How Discipline and Dedication Helps Me Train My Body and Mind
When I first started focusing on my diet, I would have cheat days and eat whatever I wanted on those days. Now, and for the past about 4 years, I have consumed absolutely NO junk food or things outside of my diet.
Uracha Teerawanitsan
Uracha Teerawanitsan (female, 27)
How Crossfit Has Made Me the Fittest Woman in Thailand
I have cheat days where I don’t track what I eat and allow myself to eat dessert/snacks.
Maeve Kavanagh
Maeve Kavanagh (female, 29)
How I Stay Strong and Fit Without Having to Suffer and Do Endless Cardio
I don’t have cheat days, I just work treats into my diet. I’m on a mission currently to bring my maintenance calories to 3000.
Esther Chen
Esther Chen (female, 34)
How I Became a Full-time Competitive Pole Dancer
On normal days I usually take 2 free days in which I do nothing but eat and rest. The best you can do on a daily basis is to sleep 9 hours a day, so your body has time to fully recover every time.
Manu Arora
Manu Arora (male, 29)
How I Focus My Training in Order to Balance Fitness with Professional Life
Sundays is a rest and cheat day I will take a walk to the shopping centre or go out cycling to my favorite food joint.
Gabriela Cantos Realpe
Gabriela Cantos Realpe (female, 35)
I'm a Dance Coordinator, Coach and Model. This is How I Inspire People to Live a Healthier Life
I believe our body needs a bit of everything, not every week or daily of course but once in a while you can have, how we call it, a cheating day.
Kayla Ross-Jackson
Kayla Ross-Jackson (female, 28)
I'm a Dance Choreographer, Fitness Instructor and Model. This is How I Make My Workouts Fun
I do allow myself cheat days, as I am a firm believer that we all deserve them here and there, however, I refrain from eating too much junk food. I find that without a proper balance in diet, consuming a large amount of junk food really affects my energy level as well as my discipline, and motivation.
Barbora Labidi
Barbora Labidi (female, 32)
I'm a Strongwoman Competitor. This is How I Became Strong and Powerful
Now i prefer to be strict during all year and keep the same weight, i also have cheat days but i dont specify which exact day it is.
Kevin Toy
Kevin Toy (male, 23)
How Fitness Help Me Stay Positive as I Pursue a Hollywood Breakthrough
Usually, on the weekdays, I’ll use intermittent fasting and consume plant-based foods. That said, I’m not completely on a plant-based diet. On the weekends, I’ll have a bit of chicken and steak especially, for my cheat days.
Kerry Chuang
Kerry Chuang (female, 24)
I'm a Hairstylist, Makeup Artist and Model. This is How Fitness Makes My Life Better
I think if I had the ability to change anything in my fitness journey it would be to stop freaking out over the small things. It’s ok to treat yourself and have cheat days without feeling guilty! 🙂
Emmanuela Pintus
Emmanuela Pintus (female, 45)
This Is How I Have Combined Yoga and Bodybuilding for 15+ Years
When dieting for a show, I usually have a cheat day once every couple weeks, and I will have whatever my body‘s been craving.
Kayla Kleinman
Kayla Kleinman (, 29)
How I Combine My Work in Fitness with Being a Wellness Blogger
I don’t believe in cheat days or that certain foods should be categorized as junk food. While I generally try to stick to eating whole foods I also believe in balance.
Lorenza Veronica
Lorenza Veronica (female, 31)
How Fitness Helps Me Manage My Hashimoto's Hypothyroidism
I also love having one cheat day per week where I usually get to be a little bit looser: my choices are vegan GF pizza, homemade cakes and dessert; I don’t use sugar but maple syrup or erythritol instead. I tend to gain weight very easily so a cheat meal is more than enough to me!
Andi Bañez
Andi Bañez (female, 30)
How I Moved from Dancing to Yoga and Became a Full-Time Yoga Teacher
As for junk food, I have it as rarely as I can. I don’t have cheat days but I just limit them as much as I can. If I had them I might end up over eating also.
April RaQuel
April RaQuel (female, 44)
I'm an Entertainer and Model. This is How Fitness Helps Me Stay in Shape
I love eggs, oatmeal, beans, grains, fish, fruits & veggies. I allow myself cheat days once to twice per week. One of the things I’m looking forward to learning about vegan diet options is exploring creative ways to make very tasty dishes from natural, unprocessed clean foods.
Assane Diop
Assane Diop (male, 27)
How I Started Powerlifting After Dealing with Sciatica Pain
I don’t have cheat days but I balance out what I eat, if I have ice cream around 1000 calories I know I have 2300 calories left throughout the day. The key is knowing how to balance it out and you can really eat anything without abuse.
Francesco Pelizza
Francesco Pelizza (male, 33)
This is How I Earned My Recognition in Competitive Powerlifting
The main target in my diet is not to suffer of energy lacks, hence, meals and type of food are balanced to such intent. The nutritional plan over months does not change significantly and there are not cheat days, I eventually take one to two meals at the restaurant per week, but not every week.
Austin Dotson
Austin Dotson (male, 28)
I'm a Hybrid Athlete and Influencer. This is How I Stay Fit After Football Retirement
I do not have any cheat days as that is an excuse to fall off track. When I’m having cravings I still eat healthy. I just alter the taste of what I’m eating.
Amie Behave
Amie Behave (female, 30)
I'm a Vegan Personal Trainer. This is How I Got Stronger After Brain Surgery
0 off-plan meals, 0 cheat days, fasting til midday then eating every two hours until 8pm, black coffee x1million, 4L water, 0kal Jellies, Diet drinks, herbal teas & ALL the cucumber.
Christopher Melancon
Christopher Melancon (male, 23)
I'm a Bodybuilding Coach. This is How I Lost 15 Pounds in Four Weeks
On my cheat days during a prep, I usually eat some yummy cereal pre workout and sour patch kids. Post workout will be all you can eat sushi, usually followed up that night with a large pizza and a dozen doughnuts.
Francesca Esker
Francesca Esker (female, 33)
How Fitness and Bodybuilding Helped Me Win 4 Muscle Beach Trophies
As for social events, I eat beforehand. I may try appetizer but I do my best to stay in moderation. I have one cheat day a week. I either enjoy gummy snacks or Chinese food from Panda 😀
Chyl Robinson
Chyl Robinson (male, 27)
I Started Working Out at Age Four. This is How I Stay Disciplined and Motivated
Since my goal is to bulk I eat everything all day long. I do not consider any day a cheat day. I stay away from coffee because I do not like how it makes me feel.
Paola Anastasi
Paola Anastasi (female, 49)
I'm a Model and Actress. This is How I Eat, Train and Compete at 49
Normally, I have a cheat day every 15 days but I have never exaggerated as I see many do. I usually make a full meal always paying attention to the quantities and then I start again as before! (height 175 cm, weight 63 kg).
Daniel Zagorski
Daniel Zagorski (male, 21)
How I Balance My Day Job with Training Six times a Week
For my cheat days, I get to have a bagel with breakfast, some rice with lunch and then dinner gets to be a meal of my choice. Generally, I’ll go for something like sushi, burritos or a Chinese.
Shammara Abdulkhaaliq
Shammara Abdulkhaaliq (female, 45)
How I Feel in Love with Bodybuilding and Became IFBB Pro
In prep at least 1 day a week is a cheating day but in the offseason, usually 2 days (sometimes 3 days) a week. I enjoy both prep and offseason and try to keep a healthy relationship with food. If I want to cheat day, I usually have it but in moderation.
Fraser Wilson
Fraser Wilson (male, 23)
I'm a Fitness Influencer. This is How I Eat and Train to Get Accelerated Results
I personally don’t have specified cheat days. If I’m deep within a cut I will incorporate refeed days. However, when bulking I prefer to incorporate flexibility day to day rather than the common restrict and cheat approach.
Bianca Solo
Bianca Solo (female, 25)
How Fitness Helped to Overcome My Postpartum Depression
BUTTTT, if it’s a cheat day, I enjoy myself. Period.
Sebastian J. Flowers
Sebastian J. Flowers (male, 31)
I’m a Transman Bodybuilder. This is How Fitness and Diet Helped Me to Transition from Female to Male
Don’t talk down on yourself if you mess up or take more than one cheat day. Forgive yourself, thank your body for sticking it out with you, and keep going.
Ifakharen Yassine
Ifakharen Yassine (male, 27)
How Training Helped Me to Overcome Being Born with a Congenital Disorder
I believe nothing is wrong with a cheat day as long as you do it during the bulk season.
Mario Impens
Mario Impens (male, 36)
This is How I Competed in Both National and International Shows
If I want to have a cheat day, I can have but I prefer just to have one cheat meal then putting so much calories in at one day that you almost get sick.
Peng-Peng Lee
Peng-Peng Lee (female, 26)
How I Stayed in Gymnastics after the Olympics and the World Championships
I found that cutting out certain foods didn’t help my performance and sometimes made me more sluggish. I would try and avoid sugary and fried foods during the weekday and have a one day cheat day. That way I always looked forward to my cheat day.
Pamela Jean Noble
Pamela Jean Noble (female, 31)
I'm an Actress and Model. This is How I Stayed Healthy During My Pregnancy
I don’t follow a meal plan so there is no reason for me to have a cheat day. If I want something I eat it in moderation.
Goran Borkovic
Goran Borkovic (male, 32)
How I Made a Remarkable Comeback to Bodybuilding After a Serious Motorcycle Accident
But, when it comes to cheat day, especially if I’m shredding with a low carb regimen, than I can’t wait for Sunday to have that nice, warm and crunchy pizza slice…or slices! Ok, you got me here…sometimes even a bit of chocolate. But I bleed when I cut as well. So there you go, we all cheat our meals sometimes.
Olivia Eze
Olivia Eze (female, 26)
How I Stopped Eating Junk Food and Became a Fit Personal Trainer
I usually eat a well-balanced meal, and on my cheat days, I would enjoy some cookies but I still control how much I eat.
Nicolas Cambi
Nicolas Cambi (male, 30)
How I Train, Eat and Recover as a Competitive Strongman
On the social occasion, look for the best option on the menu that fits the bill, but I will generally line up the cheat day on social occasions.
Rashid Zirak
Rashid Zirak (male, 38)
I'm a Strength and Conditioning Coach. This is How I Eat, Train and Play
As for my cheat days, I don’t restrict my self to eat anything, which I felt to eat or with outing with my family but I make sure that I will do the workout accordingly for the next full wekk to balance the routine.
Alejandra Estefanía
Alejandra Estefanía (female, 30)
I'm a Fitness Influencer and Lawyer. This Is How I Train and Stay Fit
When in competition mode I have one cheat meal week, but when I’m not preparing for an event, I extend that to one full cheat day.
Nikki Howard
Nikki Howard (female, 28)
I'm a Model and Actress. This is How I Eat, Train and Stay Motivated and Confident
As far as dining out with friends, I do that on my cheat days. Friday and Saturday nights — I go CRAZY. I eat whatever I want and generally afterwards feel so disgusting and only want to eat
Tamoor Arif
Tamoor Arif (male, 36)
How I Stay Consistent to Reach My Bodybuilding Goals
In case of cheat food, I like junk food like pizza and beef burgers. But I make sure before my cheat day, I have earned it.
Anne Navarro
Anne Navarro (female, 40)
How Continuous Self-improvement and Development Helps Me Get Better and Stronger
I have never wanted to veer off macros because if I want chocolate or cake, I can have it provided it fits! There’s no cheat days or binging. I don’t crave them.
Carissa Joy Johnson (Monroe)
Carissa Joy Johnson (Monroe) (female, 34)
How I Made a Miraculous Comeback in Bodybuilding Following a Horrific Accident
I don’t typically have a “bulk” season as I enjoy being the same season year round, but I do tighten up my physique when it comes to competition. When I do go into hard core competition mode, I will include a cheat day to keep my metabolism revved up.
Sam Shampanier
Sam Shampanier (male, 66)
How I Decided to Get Fit at 48 - and Keep Going Strong at 66
During parties with my friends I ignore any diet and have meals and drinks (preference-vodka) like all of them or else you will lose friends. You can name these days to cheat days. They happen 2 times every 3 weeks.
Stan Efferding
Stan Efferding (male, 52)
I'm the Founder of the Vertical Diet, IFBB Pro and World Record Powerlifter. This How I Eat and Train
I really don’t have cheat days. I’ve always suffered from digestion problems so I stay very disciplined. I say that I don’t eat foods I like, I eat foods that like me, and I make that decision about an hour after I eat.
Shelby Guillaume
Shelby Guillaume (female, 28)
I'm a CPA IFBB Athlete. This is How I Found My Identity Through Bodybuilding
Food is spaced two to three hours apart. Cheat days are usually once a week. I avoid cravings by saving any crap eating for cheat day. Currently, I am bulking. Energy is usually good for me until the last few weeks of cutting in which you just push through. Willpower all the way. I don’t drink coffee or alcohol so they aren’t issues.
Daniela Leccisi
Daniela Leccisi (female, 36)
How I Stay Strong and Compete in Bodybuilding Despite Having Hashimoto's Thyroiditis
I had cheat days when I was on a diet and I felt so horrible and gross that I totally stopped, it didn’t make sense for me.
Nucia Freitas
Nucia Freitas (female)
I'm a Full Time Bikini Athlete and IFBB Pro. This Is How I Stay Fit in My 40s
I don’t have cheat days but I usually have a cheat meal once a week. I’m not really into junk food so that’s not an issue.
Markus Kaulius
Markus Kaulius (male, 41)
I'm the Founder of Magnum Nutraceuticals. This Is How I Train, Eat and Recover
I eat lean proteins, clean carbs and good fats with almost every meal. Once every week or two I have one cheat MEAL (not a cheat day)!
Wayne Pickering
Wayne Pickering (male, 72)
I'm 72. This Is How I Focus on Nutrition and Teach People to Get Older and Better
I also don’t do cheat days. My Creed is, “If You want to beat the heat, never cheat when you eat!”
Shea McLaughlin
Shea McLaughlin (female, 29)
I'm Registered Kinesiologist and Personal Trainer. This Is Why I Love Fitness
What to do → Stay consistent Don’t get down on yourself Keep your sleep schedule consistent regardless of the time you need to wake up in the morning Change one thing a week, not everything all at once. Crash diets are hard on the brain and body! What NOT to do → Don’t do the booty out chest up insta-girl form. It’s improper spinal alignment and you’re going to injure your back. Don’t beat yourself up for missed days. Just get back in there on your next day and kill your workout Don’t get carried away on cheat day or vacations (taking a month off is never a good idea!) Are you taking on clients right now?
Vanya Sakazova
Vanya Sakazova (female, 25)
How I Went from Being Slow and Weak to Stronger, Faster and Better
I have cheat days every now and then. Normally on every other weekend. I like nachos so that’s what I would go for. I also like Portuguese custard tarts. A lot.
Jasa Oslaj
Jasa Oslaj (male, 21)
How I Went from Skinny and Small to Strong and Bulky
On cut season, I just lower my carb and sugar intake, while on bulking season I literally consume as much as I possibly can. I usually have a big cheat day during the weekend or on Fridays. On a cheat day I usually eat some sort of fast food, depending on how I feel.
Derek Duszynski
Derek Duszynski (male, 37)
Here's My Plan to Get on the Arnold Classic and Olympia Stages Multiple Times
As far as cheat days and junk food, I really only eat junk food right after a contest and for the most part only have cheat meals when they are planned and will actually benefit my training and diet.
Gergo Jonas
Gergo Jonas (male, 33)
I'm a Vegan Strength Coach. This is How I Train to Stay Fit, Strong and Motivated
I don’t do cheat days. That’s just doesn’t make sense. In the winter season, my calorie budget is bigger so I can have a chocolate or something on top of my regular food.
Jeff Grant
Jeff Grant (male, 36)
I'm a Bit Fitness/Fashion Model. This Is How I Get Featured in Bodybuilding and Fashion Magazines
I really don’t do planned cheat days, it’s more if there’s something I really want I’ll have it or if i go on a trip and want to eat something unhealthy I will. I always plan these extravagant cheat days after a shoot but half the time I end up not even doing it.
Paul Chelemen
Paul Chelemen (male, 31)
How My Training Changed from Bodybuilding to Functional Movements after I Became a Vegan Father
I don’t have really cheat days. I only occasionally, a couple of times per year, eat vegan burgers and sometimes I have a vegan pizza just with veggies and without any extra oil.
Chris Santamaria
Chris Santamaria (male, 36)
This is My Journey as a Bodybuilder and Coach Battling Ulcerative Colitis
As for cheat days, I leave Saturday as a free day.
Azad Singh
Azad Singh (male, 28)
I'm a Vegan Personal Trainer. This is How I Developed My Passion for Fitness
I don’t encourage cheat days for myself and even with my clients. I encourage the 80:20 approach. Eating 80% well and enjoying 20% of calories daily. It works much better for adherence. I don’t feel I crave anything as I don’t restrict myself from anything.
Asontia Alex
Asontia Alex (male, 29)
How I Went from Bullied Child to Mr. Strength Africa
I train five days a week and on weekends that are my supposed cheat days is when I mostly have showbiz contracts, but on weekends that am free I consider them my cheat days. On days like that I eat three times a day and may have a bottle of beer or a glass of wine or whiskey with friends.
Stu Yellin
Stu Yellin (male, 46)
How I Went from Competitive Bodybuilding to Being an Experienced Coach
I never really had a thing for cheat days, but, I did have at least a once weekly day where I would really push the cals and carbs. There are benefits to this of course, but I can’t ever justify a totally unregulated, unknown binge where the potential to set yourself back.
Alex Buffone
Alex Buffone (male, 24)
How I Train, Eat and Prepare to Be the First Male Vegan Athlete on the Mr. Olympia Stage
Cheat days where something I would do when I first got into competing and it really messed me up mentally, I would go on these all out binges and eat anywhere from 5000-10000 calories a day.
Chad Havunen
Chad Havunen (male, 40)
How I'm Gonna Comeback to Pro Bodybuilding, Mr. Olympia and Battle of the Godz after a 5 Years Hiatus
I don’t schedule cheat days or cheat meals. I do them whenever I want or feel I need to. I don’t eat a lot of junk or drink alcohol. My commitment to my goals helps me not to overeat.
Ingrid S. Clay
Ingrid S. Clay (female, 39)
I'm a Fitness Instructor, Personal Trainer, and Plant-Based Chef. This is How Fitness Has Become My Meditation
As for cheat days, I don’t like to call them that because what am I cheating on? Sounds like I’m doing something wrong. Off season, I eat what I feel. My number one favorite treat is Popcorn or Vegan Donuts from Donut Friend in LA.
James Ruckert
James Ruckert (male, 28)
I Used to be an Overweight Teen. Now, I'm a Fitness Author, Personal Trainer & Calisthenics Coach
Keep them to a cheat meal, NOT a cheat DAY.
Flaviano Silva
Flaviano Silva (male, 24)
How I Coach Entrepreneurs to Go Vegan, Train and Optimize Their Overall Health
Any “diet” or way of eating that forces you to alter your relationship with food will promote disorderly eating habits. Therefore, I also don’t believe in cheat days. If I want to eat a Beyond Burger and a vegan donut, then I’ll go ahead and eat one. That mindset has allowed me to not feel attached to those kinds of foods. As a matter of fact, a favorite “treat” of mine is roasted Brussels sprouts.
Maik Wiedenbach
Maik Wiedenbach (male, 43)
How I Became a Top Personal Trainer in New York City and Got My Own Gym
I do not have cheat days since that is an idiotic concept.
Nick Wright
Nick Wright (male, 28)
How I Moved on from Bodybuilding and Got into Serious Powerlifting
I don’t do cheat days or cheat meals. I just eat whatever I want when I want and try to stress moderation. If I’m not actually hungry or not craving something, I won’t eat it.
Taylor Patterson
Taylor Patterson (male, 34)
How a Back Injury Forced Me to Focus on Mobility and Flexibility in the Gym
I don’t have cheat days because I used to have a binge eating disorder. That is behind me now and I rarely feel like eating more than my body is asking for.
Lingaraj Mathi
Lingaraj Mathi (male, 30)
How I Trained Naturally with Free Weights to Get Really Fit in Just 2 Years
When I go out and have to eat outside, I consider it as a cheat day. This happens mostly once a week. I try to contain myself in choosing something that doesn’t hurt too much or that can affect my training!
Ric Drasin
Ric Drasin (male, 75)
How I Stay Strong and Keep Training at 75 (after 59 Years of Training)
I don’t really use cheat days anymore. I did 40 years ago, but now I just eat normal and if I feel like a pizza or cake I’ll eat it.
Amy Newton
Amy Newton (female, 28)
I'm Vegetarian and Living Proof That You Can Grow Muscle Without Eating Meat
I don’t believe in cheat days or cut and bulk cycles for myself. Totally get that it works for others, and if you’re competing in bodybuilding, then of course. There’s lots of research out there re how dramatic cutting and bulking over a long period of time can affect your metabolism and your fertility, and that’s not something I really want to mess with.
Francesco Grezza
Francesco Grezza (male, 25)
How I Trained, Lost 45 Kg and Got Ready to Open My Own Gym
My cheat days happen usually once a week or so when I want to follow a correct diet for as long as possible! I usually eat pizza or ice cream or some special pasta like carbonara, lasagna. In general I love sweets!
Michael Habibi
Michael Habibi (male, 27)
How I Went from Skinny Fat to Vegan Personal Trainer and Fitness Coach
I rarely have cheat days, only cheat meals which I somehow fit into my calorie plan.
Ishaan Verma
Ishaan Verma (male, 23)
How I Got a Job Training Clients at My Gym after Just 2 Years
I don’t have cheat days and I don’t believe in cheat days. But I do like to have icecream at least once every 2 weeks, which I can burn easily due to fast metabolism. Cheat meals or cheat days are not the correct way to fuel yourself unlike what some ‘experts’ say.
Mehdi Benmoussa
Mehdi Benmoussa (male, 23)
My Body Fat Percentage Is 7%. This Is How I'm Cutting, Eating and Training
Twice a month I have a cheat day. My cheat meals are mostly healthy. I just carb up and take in more protein, for example by going for healthy burgers.
Faisal Ali
Faisal Ali (male, 20)
How I Lost 30 Kg and Got Lean by Dieting and Doing Smart Gym Workouts
I have a cheat day once every two weeks which I enjoy the most. Otherwise I don’t eat cheat meals much because I have a specific goal that I want to achieve.
Inder Yadav
Inder Yadav (male, 20)
How I Do Bodyweight Exercises and Yoga to Become Super Fit
Whenever I go to any social occasion, I feel it’s a cheat day and I have to eat something unhealthy. On these days, I workout a little more the other day.
Dennis Okello Mbira
Dennis Okello Mbira (male, 25)
How I Gained over 15 Kg of Lean Muscle Mass by Going to the Gym
I don’t have cheat days, bulking period, or cutting periods.
Michael Gamil
Michael Gamil (male, 25)
How I Work Full-time, Study and Still Go to the Gym 5 Days a Week
I take one cheat day per week, I eat whatever I want in that day. I drink about 1 cup of coffee, 2 cups of tea a day and I don’t drink alcohol.
Mohamed Radi
Mohamed Radi (male, 25)
How I Trained Hard, Gained 34 Kg and Stopped Being Too Thin
On my cheat days, I eat McDonald’s and pancakes and make sure I get enough in terms of salt and sugar (which I might be missing because of my lower food intake during this period).

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