The Issue with Cheat Days

 

Why Cheat Days Are a Bad Idea & What to Do Instead

Video taken from the channel: Kinobody


 

The Importance of CHEAT MEALS For FAT LOSS (You NEED To Do It This Way!)

Video taken from the channel: Ryan Humiston


 

Stephanie Buttermore | Cheat Days, All In, and the Problem With The Fitness Industry

Video taken from the channel: Every Damn Day Fitness


 

Will a Cheat-Day Ruin My Ketogenic Diet? Keto Expert Dr. Brett Osborn

Video taken from the channel: BPI Sports


 

The Problem with Cheat Days

Video taken from the channel: Sarah Moran Nutrition


 

The Big Problem With “Cheat Days” (Do THIS Instead)

Video taken from the channel: Sean Nalewanyj


 

CHEAT DAYS / BINGE EATING / REFEEDS | What’s The Difference?

Video taken from the channel: Stephanie Buttermore


 

Addressing My Cheat Days

Video taken from the channel: Stephanie Buttermore


 

Stephanie Buttermore | Cheat Days, All In, and the Problem With The Fitness Industry

Video taken from the channel: Every Damn Day Fitness


 

Why Cheat Days Are a Bad Idea & What to Do Instead

Video taken from the channel: Kinobody


 

The Importance of CHEAT MEALS For FAT LOSS (You NEED To Do It This Way!)

Video taken from the channel: Ryan Humiston


 

The Problem with Cheat Days

Video taken from the channel: Sarah Moran Nutrition


 

The Big Problem With “Cheat Days” (Do THIS Instead)

Video taken from the channel: Sean Nalewanyj


 

CHEAT DAYS / BINGE EATING / REFEEDS | What’s The Difference?

Video taken from the channel: Stephanie Buttermore


BINGEING AND “CHEAT DAYS” Overeating or bingeing on a cheat day or meal not only results in excess calorie intake, but is often followed by feelings of guilt and shame that typically lead to another period of rigid dietary restriction. The Problem With ‘Cheat Days’ I indulge in treats often. Usually in the form of chocolate. But I refuse to call it cheating, and I think everyone else should stop using that word, too. The problem with cheat days is that they make foods feel forbidden, which makes it easier to go overboard on them.

Allowing yourself to have the foods that you want (in moderation) helps you build trust in yourself and regulate your intake without external rules. This. And this is how reckless “cheat days” where food intake significantly increases and goes completely untracked can become a pretty serious issue For example, let’s say you were following a standard deficit of 500 calories below your maintenance level. (This is what I. The Problem with Cheat Days You’ve committed to eating healthy. You want to look and feel great, and you’ve stuck to your diet an entire week already.

You feel good about how you’ve done and think you deserve a gold star or that cupcake that’s calling your name. The Problems With Cheating Aside from the most obvious potential issue here – which would be not using these methods correctly (i.e. doing it too often, turning it into a crazy binge eating session/day, etc.) – here’s what I found to be the 3 biggest problems Problem #1: “Cheating” Is A. There’s also a common misconception that cheat days can help boost your metabolism.

The general concept: When you eat less, your metabolism slows down to. Cheat days are not only pointless but can also damage your progress and relationship with food. If you do want to eat more food during a diet, a better strategy is implementing weekly refeeds where you increase calories to maintenance for a day or two. Ultimately, refeeds are just a tool you can use as you see fit. Of course, everyone’s body is different, so some people can get away with more cheat days than others and still get results.

However, as a general rule of thumb, you should have more days of intermittent fasting than cheat days. After all, they are called cheat days, they should be a special reward not a regular part of the routine. When your cheat day incorporates a lot of high-fat foods your leptin levels drop for up to 24 hours, reducing your metabolism and making it more likely to retain those added calories as fat.

BUT Leptin levels rise when your added “cheat day” calories come from carbohydrates causing your metabolism to increase. This is the goal!

List of related literature:

Another common mistake is indulging in no-holds-barred cheat days.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

I never take cheat days away from myself, period.

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

This concept of “cheat days” to eat junk food is still counter­productive to your entire objective and should be avoided.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

I don’t love the term “cheat day” because that suggests some guilt or being bad, but call your off days whatever works for you.

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

Itell myself that a cheat day is just a onetime thing, and I believe it.

“The Elephant in the Room: One Fat Man's Quest to Get Smaller in a Growing America” by Tommy Tomlinson
from The Elephant in the Room: One Fat Man’s Quest to Get Smaller in a Growing America
by Tommy Tomlinson
Simon & Schuster, 2020

This may involve going keto five days a week, with the weekends reserved for “cheat days.”

“Keto Diet For Dummies” by Rami Abrams, Vicky Abrams
from Keto Diet For Dummies
by Rami Abrams, Vicky Abrams
Wiley, 2019

But as your body adapts, you’ll find it’s easier to slip into ketosis, at which point the occasional cheat day won’t hurt—they’ve actually been known to break a weight loss stall after a few months of keto adaptation.

“Keto Life: Over 100 Healthy and Delicious Ketogenic Recipes” by Sahil Makhija
from Keto Life: Over 100 Healthy and Delicious Ketogenic Recipes
by Sahil Makhija
Cider Mill Press, 2019

My feeling is that most of us will continue to consume these foods on our cheat days—regardless of their potential negative effect.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

Another advantage of the two free meals over the one cheat day is that dedicating a whole day to cheating meant people felt they had to be completely perfect for the other 6 days, and that’s really difficult.

“The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days” by Harley Pasternak
from The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days
by Harley Pasternak
Simon & Schuster UK, 2013

I think even the term cheat day implies that the way you eat is not a lifestyle or permanent.

“Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out” by Cristina Curp
from Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out
by Cristina Curp
Victory Belt Publishing, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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481 comments

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  • This guy just basically takes content other people have already made, or information that’s already public knowledge and condenses it into a shorter format so you all think it’s new information and you just eat it up lol

  • I have a full day of eating whatever I want every 2 weeks, and gain… maybe 4 pounds? I don’t feel guilty after eating all that because the whole point of that day is to eat whatever I want without feeling guilty about my weight. I do have this all or nothing mindset with food, like I have to make the most out of this day. So I might eat food even after I feel full. But I feel happy and cheerful after those ‘cheat days’. I don’t feel ashamed or anything, and eat with my family. Is it ok to count this as ‘cheat days’ or is it leaning towards ‘binge eating’?

  • So I have watched your entire all in series and I was just wondering, after you filmed THIS video when you were in a lean bulk, did you compete again? Or just competed the one time?

  • I’ve definitely had days where my progress had plateau’d for two weeks or more of deficit only to drop several pounds after a cheat day. When you’re in a deficit, your body is like how Smaug is with gold when it comes to fat stores. For some reason a sensible cheat day is just enough to convince your body that you’re not in the middle of some famine about to starve and then, all of a sudden, it’s perfectly happy letting that fat go.

  • Going back and watching the science backed videos, really enjoy these types from both you and Jeff! Would love to see more in the future!

  • Pepperoni Pizza ��

    Thank you once again Ryan for the amazing content �� You’re my go to youtuber when it comes to creating my workout programs ��

  • Many people have a somewhat unhealthy relationship with food. It’s awesome you have such a healthy relationship with food but you are an influencer and the people who watch your cheat days most likely aren’t in your situation and are watching because they themselves are unhealthy. I’m not trying to attack you or your channel I just think it’s important for you to take into consideration the effects your videos can have on millions of people.

  • So I’m going to completely honest. I Bing eat but then after I try and not eat at all. I have had a Bing eating day then the next day I feel so bad I don’t eat at all or very little. But that’s because I have really bad anxiety and depression and OCD(the OCD is not yet completely diagnosed but my therapist has pointed it out. Hopefully going to get it diginosed this week). But when I’m feeling good I love a good cheat day with friends going to get pizza and ice cream two food I can’t typically eat.

  • That was good. I have my refeed meal on Sunday. I will order a small pizza so I won’t be stuffed and have my natural ice cream with cookies. Thank you because I use to binge on cheat day. Now I just have a cheat meal and desert once a weak.

  • Why not just eat in moderation? Why the high calorie cheat days? The cheat days seem to be really like binges. You look more than satiated, and I wonder why you feel the need to do this?

  • Hi Stephanie! a question: first of all, I love your videos. Okay my question is that I have slow metabolism. It sucks. I mean, if I eat like cake, upto even two to three regular pieces, I suffer from stomach ache. Okay, saying this, I exercise, and drink lots of water, so no problem with that. Doing healthy stuff had helped me alot with my constipation, I have to admit…BUT, now that, I do health stuff, I do sometimes have craving for sweets, and donut. I should mention, I can never afford to eat like you do, physically, I would collapse….trust me I have a slow metabolism. So, instead of a full cheat day, I kind of sneak in a cheat meal every to to three days. Now, my cheat meal is not some huge thing, its like a burger, or maybe a few biscuits. I am sorry. I just need your guidance in my case. Please help me, because, I do not feel satisfied at the end of the day. I don’t want to give up this healthy lifestyle which I have been living for like an year, and I fear that prolonged craving may result in me breaking down eventually.

  • It took me a while, but after eating cleanly for a while, I really started losing my cravings for junk food. I don’t really desire cheat days. I eat protein cookies a few times a week, so that quenches me a bit.

  • Just love it what you say and so real not so scientific. I do intermittent fasting following you over year have been successful. And these cheat days the other channels talk about suck and would not do it, and it’s true what he said that you gain weight and takes days to shed. Keep up the great work.

  • How often do you do cheat days? What’s a good amount of days in between to maintain fat loss? Also, how often should we refeed? I find I’m not losing belly fat anymore when I cheat on the weekends. But then again I don’t sleep more than 6 hours during the week.

  • you right Ryan…I was one of those guys. I was 300…now 190 lean and strong. just dont wanna go back. cheat meals become cheat lifestyle REAL quick

  • I’m watching these out of order because I found your 1 month update first but these videos keep making me cry. I know exactly what you’re going through having been through it myself and cannot express how proud I am of you in this moment. You’re so inspiring to me especially as I go forward (I’m only a year into my recovery).

  • Yesss I was wondering why you have energy after you eat so much. And don’t fell heavy and lazy after. Bc I guess that’s bengeatting

  • Loved this video! I have been implementing refeeds for a while, however, my best results come after short vacations where I did not track and just indulged. The psychological benefits of taking a break from dieting have helped me to over come plateaus! Thanks for breaking this down! ❤

  • During a cutting diet with a certain timeframe, it really is pointless and counterproductive to have cheat days or cheat meals even. A proper re-feed (no junk) at maintenance levels or with a slight caloric surplus every fourth day is fine and helps with tricking the body not to go in starvation mode and also helps with sanity.
    If the goal is to get lean on a more flexible timeframe, cheat meals can be spaced every third re-feed (12 day intervals) or incorporate a cheat day once a month.
    During maintenance above method works great.
    During bulk, cheat days once a week is common practice.
    I’ve cut to 6% in 12weeks with no cheats and I’ve cut to 6% in 24weeks with epic (10k calories plus a day) monthly cheat days. It all comes down to how much time you’ve got and your level of discipline.

  • This is my first time commenting on a video. Keep doing what you are doing. I feel like you are real, and it shows through what you are doing!

  • Please continue to film such informative videos like this! You are such a smart and hard working woman who justifies your points with evidence-based research, so it further improves your plausibility. You’re not just one of those fitness enthusiasts who only want to look good, but you’re sharing your experience with these fun “experiments” (not to say that you don’t wanna look good, because you definitely already do!). Your message is clearly what people need to hear more often because you have such a honest relationship with food while continuing to live your life healthily without restrictions. You’re amazing and I highly admire and respect you:)

  • So make sure to train on cheat days so calories still stay low.
    I’ve lost 5 stone doing that.
    eat clean 5 days and train 6 days a week and train on the weekends plus eat things I like and the weight still drops.

  • Iincluded am one of those people and I’ve been lessening my caloric intake, though because puberty is at hand in these stages of my life, I’m not exactly sure how I should continue and what type of exercise I should do if I don’t go to the gym

  • Can you do a video for females of different ages? Because I know some young teens who watch their weight but don’t exactly know how because most videos are aimed at 18+..

  • I really appreciated this discussion. If anyone is aware of instructive videos on how to do a refeed for competition prep, please let me know!!

  • This is what I do already. Even though I’m bulking I can’t be bothered to keep one day in a week where I go crazy with my diet. Also my appetite ain’t very good so even if I try and cheat and consume a really high amount of calories over my maintenance I seem to really struggle to do that which is kinda annoying as I’m trying to bulk.

  • Can I have a few perogies on this diet? I’ve been super keto for 15 days and want to go nuts over my carbs! I’m eating under 18 carbs per day mainly eating fish and greens and eggs �� and �� and olive oil and bulletproof coffee and keto pizza �� with pork rinds and can honestly say all I want is perogies! They have 10 carbs per perogie would love to eat like 5 of them today is it too soon? I load them with butter and sour cream so my fat will still be high however 50 carbs in just potatoes and pasta seem crazy let me know keto people

  • There are times when I do cheat days, but I end up doing refeeds instead. Even on cheat days, I have a pretty hefty caloric deficit.

  • It took me a while, but after eating cleanly for a while, I really started losing my cravings for junk food. I don’t really desire cheat days. I eat protein cookies a few times a week, so that quenches me a bit.

  • wanna say thanks for filming/posting this video. going through a rough patch and the “binge from negative emotions” is keeping me from reaching for trash and the illusion of immediate comfort.

  • Very informative and helpful. What do you recommend to do in order to stop binge eating and just have a regular cheat day? Btw new subscriber ��

  • I was on a diet for a month. Lost 15lbs. Then on my brothers bday I said “fk it, ima cheat today”.

    It took me 15days later to burn the weight I gained that 1 day…

  • I love your approach to food and fitness. What you never said during this video (although it was everywhere) was that you are able to have a healthy approach to indulging because you are happy with yourself and how you look. So many people are not. Even though I haven’t heard you specifically talk this way, you’re a model of a woman loving and appreciating herself…. keep it up!

  • In my experience, I go through the exact opposite symtoms after a cheat day….no energy, high sugar cravings, food focus, increase in my appetite, etc…:(

  • I totallt agree with your mindset in this regard!:) If you have a 3000kcal. deffecite (spelled?) over a week, but go nuts 1 day and eat 3000kcal to much, you´re going no where fast!:)

  • Dream cheat day, Bigass steak and ribs with mashed potatoes with gravy and garlic bread One large meat lovers pizza, and a kfc 3 piece feed. For dessert Stack of pancakes with butter and maple syrup, Ben and Jerry’s cookies n cream ice-cream and box of assorted Krispy creams with an iced coffee frappe. Noice!

  • Hi there! Could you do a video on your take of GMOs? Since it’s such a controversial issue, I wanted to see what’s your think of it!

  • There’s a preconceived idea that binge eating is related to and caused by negative emotions. However, that’s not always the case. You can binge when you’re feeling happy and fine but it’s more of a habitual practice. The more you do it the more your neural pathways are strengthened and thats what makes it hard to stop.

  • Would having a couple of maki together with other keto friendly foods be considered a cheat meal? How much carbs doed it take to be a “cheat meal”?

  • I’m native english speaker learning Japanese and Chinese and this video makes me feel I’m bad at english�� a lot of big words you could say.

  • if a person is on caloie deficit for fat loss does it matter if you lower your fat or carbs can you still get ripped? I hear so much crap out there… hard to know what’s right…

  • You made me love tim hortons. �������� also isnt it that the effects of your diet and cheat days will depend on your body type? Hope you can show more of these type of video! ������

  • I’ve been enjoying my cheat year.

    Cheat on my diet, cheat on my taxes, cheat on my wife, cheat on my donuts with pizza pockets. AMERICA, BABY!

  • I have been having a cheat day once a week during cuts since I started lifting. Normally get up to 6000 calories. Never experienced an issue other than being a few pounds heavier the next day from water retention

  • Cheat days matter if your in a dedicate of only 1500 kal a day, doing 2 sessions of weight training, 2 sessions of 30min cardio and your 1st session is a fasting session. Went from 273 to 250 in 2.5 wks. Around 225-230 I should be dam close to stage weight. If your like me who has a lot of muscle mass, you need cheat days period!!!!

  • There is no problem! It works great! If I didn’t have a day a month to actually enjoy food, I couldn’t do this keto crap. Lost 52 lbs!

  • What about the effects of having such a deluge of saturated fat, sugar and sodium on a cheat day? what effects does that have on the body long term?

  • I am a wife, mom, and I work full time… realistically, there is no way possible to count calories, deficits, and other food related math without being totally consumed by this!!! Is it just me, or does all this seem like a serious second job?!? I want to be healthy, eat clean and good most of the time, and have the freedom to enjoy a really great dessert on date night, or enjoy pizza with my son at a theme park without having to pull out my calculator to log calorie deficits and stuff. My head just hurts after watching this…

  • Sorry i dont agree with you 100%. I am a grown ass man and fitting one slice of “pizza” in my macros isnt gonna satisfy my craving. Instead what u can do is plan ur cheat days ahead then 2-3 days before the cheat day drop ur carbs to 30-80g the less the better. I do cheat days every 2-3 weeks and hasnt seen any fat gains or weight gains

  • I’m on a clean bulk right now, counting calories and macros, and was planning on doing one cheat day for experimentation. It’s not gonna be a once a week thing, it will probably be the only “cheat” for the next few months. Just wanted to get some insight on this.

  • Wrong, cheat practically means going over your calorie intake. If you eat high fat and high sugar but still within your caloric deficit thats not really cheating. You NEED to go over your caloric intake atleast once a week to reset metabolism

  • Sean, great channel. Informative and straight to the point. Question, do you know if people with hypothyroidism have more difficulty for losing body fat? Thanks.

  • I’ve just found this video (and your channel) I’m currently battling an eating disorder and about to start my recovery, and you (and Steph; I’ve been watching her for a while now) have helped me to recognize that although I’m probably going to put on weight, it’s not a bad thing. I’m still going to look healthy and fit, and I’m actually going to BE healthy both mentally and physically. So thank you, very very much

  • Thank you so much for this video. I found Stephanie’s videos couple days back and it makes me so happy to see all the positive responses from all kinds of people she is receiving.

  • I was on the Keto diet and I also cheated It was worth it at the time but my wife found out it was with our neighbor and she filed for Divorce so definitely cost a lot in the long run

  • Hey Sean, what’s up man? I got a question for you. Is it okay to sleep after a workout? also, can you please make a video about it and what it causes, please? Thank you!

  • having one cheat ain’t bad for just like eating clean one day ain’t good for you
    BBC nuff said.

    and he’s right so far I been binging on Sundays yeah I gain like 3 or 4 pounds off that day but by Sunday I’m on track a I’ve lost a pound or two from the start weight before I binged on those Sundays.

  • Strict nose to tail carnivore for 13 days at a time and every 14th day, it’s cheat day. Love me some buttermilk pancakes with all the fixin’s. Chicken and dumplings is another favorite.

    #feelsgoodman

  • I know this is a controversial topic, please be respectful in the comments ��Let me know if you like scientific/informative videos! Love you all so much ❤

  • So my body does not care about my abbs? Lol.. Solid info.. Refeed meal is the way to go.. Lot of info these video.. Im on a marathon right now

  • I love your videos. I compete in bodybuilding so your cheat day videos help me at night when I am sad about not having delicious food. I watch your videos and I live through you. I have enjoyed your ‘all in ‘ videos. I love that you have gone down this path. But I am also sad as I assumed you had an amazing metabolism and those big chest days were something that was just a ‘for fun’. I thought you could eat whatever u wanted and were naturally skinny. I can now imagine you were living a life of constant restriction. I do this one a year for about 8 weeks when prepping but you would have felt the pressure to live your entire life on a low calorie diet. I think behind closed doors you were putting your body in starvation mode to maintain that lean physique you had. So glad you have put health first.

  • Hey Sean, what’s up man? I got a question for you. Is it okay to sleep after a workout? also, can you please make a video about it and what it causes, please? Thank you!

  • Sean,
    Your thoughts on calorie intake and calorie expenditure are clear, but i wanted to hear your thoughts on things like Ketosis, leptin, and things like the cellular healing diet. A good video series would be for you to critique the popular diets and ideologies that are out there in the same way you break down popular supplements.

  • Amen….everybody can’t be competition lean all the time….and I love my curves….thanks for saying that it is okay to not have abs all the time.

  • wanna say thanks for filming/posting this video. going through a rough patch and the “binge from negative emotions” is keeping me from reaching for trash and the illusion of immediate comfort.

  • Brilliant, Sean.
    In my personal opinion, cheat days are more related to psychological effects than any other thing. Sometimes you just feel like…. fuck it, today I’m eating a pizza, a chocolate cake and 3 billion cookies!
    Also, I don’t think cheat days can be any good for your internal organs. I might be wrong here, but going from let’s say 1500 calories to easily 5000 ate in approximately 12 hours has to be somewhat “shocking” to your vísceras. That can’t be any good…   What’s your opinion???

  • Question: Dr, I was on keto for 6 days Unfortunately mama made my rice & beans dish for dinner on Sunday. I was really hungry and I couldn’t say no to our traditional food. After that meal, went back on keto for 2 days and counting. Did I break ketosis? How long it takes to go back on ketosis?

  • I cheated yesterday for the Patriot game. Probably ate somewhere near 2500 calories in 4 hours. I fasted for 20 hours and my weight has only went up by 0.2 lbs

  • Sean, are familiar with the work of Gary Taubes? He’s a Harvard grad & physicist, which of course does not mean he’s infallible with regard to human nutrition. He talks about hormonal propensities with regard to carbohydrate tolerances. I found his work interesting; its well worth a read for those struggling with weight loss (which fortunately I don’t have). He challenges the whole “calories in V calories out” theory. I also found this intersting: http://junkfoodscience.blogspot.com/2008/10/first-law-of-thermodynamics-in-real.html

  • I once went to a fitness expo with a friend to check out some of the fitness gurus from YouTube n Instagram. It was shocking to see what they look like in real life. Almost deathly anorexic, bad skin, dull red/yellow eyes, layers of makeup and bad fake tans. We went to McDonald’s after that

  • Question Greg: Couldn’t a 24-36 hour fast compensate for a “cheat day”. I’ve read several credible articles on IF who say that 24 hour fasts are recommended as often as once a week to reap even larger benefits from IF. They even recommend them after a “cheat day”.

    So if my maintenence is 2,500 and on my cheat day I consume 4,500 calories (a big big cheat day) then I could still be at a weekly caloric deficit if I do a simple 24 hour fast following the cheat day. What is your opinion on this?

  • Sean, when I do skull crushers should I keep my wrists straight and firm or is it okay to let my hands fall back? Any input is appreciated. Thanks man!

  • Hi Alan! Love your content and am really grateful you featured this video of Stephanie’s! I have followed her channel in the past as well as her series about going all in. I have a long history of ED, mostly bulimia but bouts of related disordered eating. I absolutely commend Stephanie for bringing light to her issues and putting herself in such an incredibly vulnerable place as a fitness content creator known for her physique. In more recent updates to her journey Stephanie regularly mentions how much better she feels, both emotionally and physically, which is AMAZING!

    I am genuinely interested to get your perspective on a couple of points. It seems that research/related implications and recommendations regarding set point theory applied with excessive dieting history are in infancy stages. ED refeeding is generally handled by medical practitioners and RDs with specific qualifications in treating the ED population. In the beginning of Stephanie’s sub series she mentions 2 online coaches she was working with on the all-in approach (they are listed in one of the early videos about starting all-in). After viewing the content of both coaches (not RDs) it seems that this approach can be EASILY misinterpreted as necessary for ANYONE who’s ever cut calories. There is no regard to proper nutrition for the most part, just eat, eat, eat.

    That said, I know have mentioned in the past that intuitive eating is rarely a feasible approach for obesity and disordered relationships with food. In Stephanie’s case it is very clear that she was too lean for her frame and metabolic needs for an extended period of time, but is this type of approach wise, and/or should it be guided by coaches without proper credentials? Likewise, adding on body weight quickly can VERY easily lead to ED relapse, even if it seems like a sound decision early on (one very difficult aspect of ED treatment and why it is usually medically supervised).

    Sorry this is so rambly! Keep up the great work!

  • Great Strategy Coach Sean for those of us who LOVE TO EAT! This makes perfect sense and it is something very sensible and doable for the LONG TERM! COACH SEAN NALEWANYJ FOR PRESIDENT!!

  • What is greg’s opinion towards carb backloading & IF? He believes in fasting, working out in the morning fasted but for those who can’t workout fasted due to work issues or school, kinda need to train in a fed state, however, there’s carb backloading that helps you burn fat pretty damn good and get all your carbs post workout but that’s not enjoyable… So how do we go about this:/

  • This is what I do already. Even though I’m bulking I can’t be bothered to keep one day in a week where I go crazy with my diet. Also my appetite ain’t very good so even if I try and cheat and consume a really high amount of calories over my maintenance I seem to really struggle to do that which is kinda annoying as I’m trying to bulk.

  • Go for flavor not for sugar if you can, the upset stomach is like half a gallon of milk without eating dairy for a month, at least for me. Cinnabon for me but one and done with that sugar, heavy carbs mostly on the off day

  • I love the feeling of being full, I mean REALLY full… That is more important to me than the foods taste, so I eat a metric ton of veggies.I figured out how many veggies it would take to make me feel that fullness, and then I just filled out the rest of my macros with better tasting foods afterwards so it all fits.:)

    I weigh my food and track it in myfitnesspal, so it’s really easy!

  • Lol, very true. I tried cheat days and I didn’t want to practice it for more than that one week, horrible. Instead I I calculate a little junk into the day within the range of calories I want to be in and that has worked wonders for me. Thanks very much for the video Sean!

  • People should listen to their body, usually your body knows best when’s it’s hungry you probably need to eat and when it’s full it will send satiety signals too. People get very focused on looks and forget to look for signs your body is sending

  • Forget full cheat days. If you can handle skipping breakfast, or skipping breakfast and lunch (intermittent fasting pretty much), you have all these calories in the bank for evening. So instead of a cheat day, skip breakfast and or lunch, and save all those calories for a big dinner, you’ll still feel satisfied.

  • Hey Sean, which is the best way to calculate how many calories i should eat? i’ve tried like 4 different sites and they all give me a difference by hundreds/ I’m 6’1 245lbs at the moment. My fitness pal says i need to eat 2400 cals a day in order to lose 2lbs a week, others day 2200 or 2350. i’m currently eating at around 2000 a day to be safe. I’m at around 30% body fat,

  • “I think my clean eating is the reason i am here” SAME GIRL SAME! not using oil when cooking because it is high fat and too many calories, sticking to ONLY exactly 15ml of PB (weighed on a scale), only eating vegetables, salad with no dressing because did you really need it? so sad. I wish i knew what i know now, and what i was doing to my body. “looking” lean does not mean healthy all of the time. women should have some meat on their bones, not look like a prepubescent boy!

  • Totally agree. Don’t call it a cheat day, since it psychologically gives u a “Eat whatever I want” feeling. Refeed is much better! Just go over your maintenance a little bit, maybe 500 1500, it depends. My personal experiences are, if you can compensate your extra refeed calories in 1-3 days, it should be fine and you can move further in the next week. If you spend 5 days or a week to just burn out the calories you eat in your refeed day, then the refeed day does not make any sense.

  • I totallt agree with your mindset in this regard!:) If you have a 3000kcal. deffecite (spelled?) over a week, but go nuts 1 day and eat 3000kcal to much, you´re going no where fast!:)

  • Hey Greg, i had a big meal today and after that i was feeling so guilty.. but after watching this video, i got my confidence back.. However, i dont see link to IF handbook.. please share if you have it now

  • What if your cheat days are inside your daily calorie? Even more, what if you do 2 cheat meals per week but inside your daily calorie.

  • The Monte Cristo! It’s like a savory sandwich made with french toast and doughnuts all in one! In the words of Joey Tribianni…”What’s not to like? Jam good. Meat good!”

  • I’ve definitely had days where my progress had plateau’d for two weeks or more of deficit only to drop several pounds after a cheat day. When you’re in a deficit, your body is like how Smaug is with gold when it comes to fat stores. For some reason a sensible cheat day is just enough to convince your body that you’re not in the middle of some famine about to starve and then, all of a sudden, it’s perfectly happy letting that fat go.

  • Is it normal to not crave for a cheat meal after cutting for a while? When i started “dieting” i’m always looking foward to the one day of the week but since i started fasting, it made me not crave for pretty much anything. Maybe it’s because i’m losing 2 pounds a week right now and i’m super happy and motivated but i’m really worried about hitting the weight loss wall.:( only 6 to 7 pounds to go!

  • Hey Ryan, how can I loosen hips bro? Sitting in the bottom of a squat is rough for me, not mention that I’m 6’4.. like to hear what you advise!

  • Dream cheat day, Bigass steak and ribs with mashed potatoes with gravy and garlic bread One large meat lovers pizza, and a kfc 3 piece feed. For dessert Stack of pancakes with butter and maple syrup, Ben and Jerry’s cookies n cream ice-cream and box of assorted Krispy creams with an iced coffee frappe. Noice!

  • I just follow your channel. And be attracted by your truly,lively also honstely.
    Keep to do yorself and catch you goal.No sweet,I am with you.��������

  • I would never have a cheat day. I have a cheat meal once a week to restore my kept in levels and for sanity purposes, sometimes once every 2 weeks, but never a whole day, that would really throw me off track. Great video Sean.

  • I think you looked tremendous before, remember a size 6 dress now is far larger than what a size 6 dress was in 1920’s. What does that tell you about today’s excesses.

  • The fact that a guy like Ryan talks about caloric deficit would blow Einstein’s mind. Dude you don’t get to talk about a cheat meal or day, you lead a cheat life at that freakin size….

  • ive been doing keto now for almost 2 months but i really want a cheat day someday soon…ive lost 13lbs so far. EDIT: 2 months later, I’ve lost around 37.4 lbs, really want another cheat day even tho i usually have one at the end of the month, today its the 18th. i want pizza or kebab:O i guess ill just eat it now and cut out the day at the end of the month.

  • I’ve got an inside elbow I guess tendon pain. Hurts like hell but dammit…
    Anybody relate????
    Been working out for years but its never been this bad. I have to work out…
    H E L P!!!!!!

  • Probably organic Late July tortilla chips or Beanfields chips. Mostly raw foodie, vegan, sprout my own stuff, minimal sugar, carbs in the form of fruits, dry fast every month.

  • Hi Stephanie! I was wondering if you could make a video on how a refeed can impact a woman’s hormones. I know that many women who are competing can lose their period and I’m just curious if implementing refeeds or chest days can help balance out the hormones.

  • I fast for 30 plus hours workout twice in that 30 plus hour fasting window. And do 2 more hours of cardio which most of the time playing B ball. I do this every other day today is a fasting day. So two weight training sessions followed by 2 hours of B ball. And I get over 100,000 steps in a week. But on my eat days don’t bother me or I might eat you and your kids lol. No holds bar on my eating any and everything goes. Don’t get me wrong I get my protein in and vitamins and greens and all that good stuff. But I pig the Fu*k out and I feel great get some rest and back at it again.

  • kudos to u for sharing this journey with a wider audience. it seems like you have ppl supporting u thru this, but for many seeing ur vids will be the prompt to build that support in their own lives and learn to care for their bodies and minds in more ways.

  • you right Ryan…I was one of those guys. I was 300…now 190 lean and strong. just dont wanna go back. cheat meals become cheat lifestyle REAL quick

  • After a higher than ideal amount of carbs on Keto, I would suggest one makes time the next day (or that same day) to workout or go to the gym for 30mins or hour and hit the elliptical or whatever… do some cardio.

  • As a group fitness instructor I find the way she talks very disturbing! I physically can’t do my job if I under eat. I do not have the energy and I crash. I get ill. The fitness industry is more than accepting of all shapes and sizes. In my experience, a relatable body is what most participants want to see instructing them, and I know there are people who avoid my classes because I’m thin. Her obsession with thin is not about the fitness industry, it’s about her. She has a problem with her relationship with food and her self image.

  • damn girl… I know about these control issues you’re dealing with regarding food. gotta relax more about all this. try less thinking and more doing

  • I’ve been enjoying my cheat year.

    Cheat on my diet, cheat on my taxes, cheat on my wife, cheat on my donuts with pizza pockets. AMERICA, BABY!

  • Sean,
    Your thoughts on calorie intake and calorie expenditure are clear, but i wanted to hear your thoughts on things like Ketosis, leptin, and things like the cellular healing diet. A good video series would be for you to critique the popular diets and ideologies that are out there in the same way you break down popular supplements.

  • HOW are you doing that?
    I watched your and Liv’s videos on how you devour those donuts and decided to give it a try. I’m not a huge fan of this kind of food and haven’t had a donut in about 5 years. So after my workout I stopped by Krispy Kreme, got 6 donuts that looked most appealing, came home, made some tea and sat at the table. After 1st donut I already started feeling ‘not right’ but I was dedicated. Had a 2nd donut. Started feeling dizzy. On the 3rd donut my hands started shaking, I felt like I was about to pass out. My stomach felt sooo sick I had to go and throw up. Then I laid in bed and didn’t move for 20 minutes. I think my blood sugar level skyrocketed. I’m not diabetic for sure.
    That is insane what you are doing. Absolutely crazy. I’m going back to my oatmeal. It was a bad idea. You should take it easy, girl. Take care of yourself.

  • Can you do a video for females of different ages? Because I know some young teens who watch their weight but don’t exactly know how because most videos are aimed at 18+..

  • I go by the furnace theory. If you have a good fire burning, clean diet, you can throw crap in the furnace and it burns up fast. Too much crap on the fire will slow and smother the fire. Ryan thanks for your naked pea endorsement, it’s great!! I have to supplement and over 50 years of training thought bloating and protein farts were part of life. I thank you and my family and friends thank you.

  • I literally looked up if I could gain muscle while being in a calorie deficit. Perfect timing for a video. Although I do have a question. Can I gain muscle while just using resistance bands at home?

  • Thank you Brett for the information. I have been full ketosis for just over 6 months now for my natural bodybuilding comp season and i am loving it. I ended up cheating on the weekend for the first time in 6 months and was trying to justify what i have done! I am not proud or happy i did it but I feel ok about it now when reading up about it. Any more tips and hints about cheat meals and how much carbohydrates to intake if cheating would be greatly appreciated. I almost want to try carb load for my next show as my muscles feel very full and dry after cheating

  • My daily diet is not super low carb, but I generally never go over 70g. I track and hit my macro targets daily, I know exactly what I will eat, the macro content of each meal, and total caloric target, which I hit 98% of the time. On Saturdays after 4pm till midnight I let it go. My first cheat meal lately has been a loaf of French bread �� baked till warm with spreadable butter. I eat the whole loaf 1500 calories! My carbs for that one evening top out at 450 to 500 g. Over the four weeks I’ve lost about a pound a week.

  • I respectfully disagree. Women can still have a six pack and not be underweight. Look at MMA. There are many muscular women with a six pack and they are at a healthy weight. I admit it is not easy to find that balance as a woman but it is achievable.

  • Legend has it if you take your cheat meal with you to a training session with Ryan, he will make you pick it up… while squatting… with your anus.

  • please make a video on cheat day aftermaths like on a bad cheat day where all u eat is junk but your still at maintenenc calories yet you gain 2 or 3 pounds

  • The only thing where you are wrong Greg is with the statement that you can eat everything as long as you are in a calorie deficit.If you have insulin intolerance which i heard at least half of US citizens have you might not burn fat even if you are at a calorie deficit.The reason is that when you eat just a little bit of sugar and you have an insulin intolerance your insulin could be in a high-rise during several hours.so in that time you cant burn because insulin is up even if you are in a deficit.thats a fact

  • umm it’s a cheat meal….1 meal that is all and its totally fine. i’ve been having a pizza every friday and some diet soda. it’s meant to be a reward for your discipline and dieting. it actually sends your metabolism into over drive and you burn more. there is a science behind it but a cheat day? never heard of that. as long as your in a defecit one CHEAT MEAL isn’t gonna destroy your deficit.

  • I’ve been hungry before but I have never had the urge to eat 10,000 calories. That’s insane. The idea of that level of gluttony makes me nauseous. It’s a serious turnoff to think of a woman eating that much.

  • Hey Greg, i had a big meal today and after that i was feeling so guilty.. but after watching this video, i got my confidence back.. However, i dont see link to IF handbook.. please share if you have it now

  • I love your post.
    I am Indonesian but I used to live in the US for 10 years
    I gained 44 lbs when I lived there
    There were just lots of things that made me wanted to keep on eating, such as the coldness, stressfulness on being there by myself

    And yet everytime I ate something, I never felt full. My stomach always growl during the night and I just couldn’t sleep

    But as I moved back to Indonesia, i rarely feel hungry and suddelny i lost all the 40lbs that I gained without dieting and without going to the gym

    I eat 5 times a day regularly and i love to eat donut in the morning but for some reason the weather and prolly the nutrition that the food has in Indonesia is different that what the food has in the US

    I guess I’m just stating this wondering that would it be possible that the huge amount of craving for us to binge eating in the US would be higher because of the weather and the fattiness of the food that exist there?

  • sean you haven’t understood the reason why cheat days exist. it has nothing to do with calories but with your thyroid. if you eat less your body will adapt and downregulate energy expenditure. to prevent this, a cheat day allows you to eat as much as needed so that this doesn’t happen. and your body still burns calories

  • hey Greg seriously keep it up man. been watching most of your videos. I feel like you and I are pretty much on the same path, your just way ahead of me hahha

  • “cheat days invariably leads to overconsumption of calories” ummm thats the whole point of it dummy. Thats why it’s called CHEAT day.

  • I don’t have cheat days, I only have a cheat meal, once per week. If I have a whole cheat day, I completely fuck up my week’s progress that’s just me though. I find a solid meal of a nice big fat burger (extra bacon!!!) and some chips, maybe a milkshake heart attack in a box, but it does what I need. Also, it’s something I look forward to every week:)

  • My cheat meal is Chinese, with extra vegetable and no rice, so its not even that bad. Interesting note: people may give weird look when ordering just a tea at fast food places.

  • Stupid question, should you have a cheat day when intermittent fasting? I only eat between 2pm and 10pm. I’ve tried a bunch of different diets and it seems impossible to lose fat.

  • Learn to love whole foods and form the habit of always eating in moderation. Everything else is counter-productive to various degrees. Love what’s ultimately good for you and serves your higher life goals.

  • Is it possible to build muscle while at maintenance or a deficit if you’re training hard, in a positive nitrogen balance, and getting enough rest, hydration, and micros? AKA: Can you build muscle and lose fat (beyond noob gains)?

  • Late to the game, but this really meant a lot to me. I’ve struggled with being underweight since I was young (gallbladder disease and IBS, which led to psychological fear of food from the pain I was in because of it for so many years, it was like being obligated to torture myself every single day). It’s like some kind of taboo for a woman to talk about deliberately gaining weight. I also happen to be pretty (my mom is a talented woman) so people immediately assume I’m anorexic from body dysmorphia rather than severe anxiety. Because that is so opposite of who I am, a person who just wants to be healthy and strong, it’s hurtful and embarrassing. I really admire this woman for being so open about her concerns for her mental and physical health and putting that above what she looks like.

  • Thanks Sean! I see lots of youtubers do a 10,000 calorie challenge, or 5000, etc. why would they do this? It seems unbelievably destructive, and it seems like a great way to get diabetes. What are your thoughts on these types of videos? I think it sets a bad message that eating 10,000 calories in one day would be acceptable

  • I don’t have cheat days, I only have a cheat meal, once per week. If I have a whole cheat day, I completely fuck up my week’s progress that’s just me though. I find a solid meal of a nice big fat burger (extra bacon!!!) and some chips, maybe a milkshake heart attack in a box, but it does what I need. Also, it’s something I look forward to every week:)

  • I thought leptin gets low in a fasting state so if your intermediate fasting wouldn’t you take a day of the week and eat normally but same amount of calories

  • People need to learn how to make clean foods taste good on a diet. I love all my diet recipes and foods…. Cheat days or meals are unnecessary if you already enjoy the food you are eating.

  • I have an active/manual labor job and exercise 6x per week 3x heavy lift/conditioning and 3x weighted vest hour hikes. So my maintenance is 4000 cals a day. I’ll do 3200-3400 of clean food six days a week. Then on my rest day, maintenance worth of junk food. But I am doing intermittent fasting 7 days a week. LOVE IT!

  • cheat days arent just for fat burning. they are also for helping people not feel like they miss out on eating foods they love. you can say eating a refeed day works better. but one thing science doeant cover in terms of diet is that people want to enjoy life and not diet all year round. if you cant drop body fat by dieting 6 days a week and having a day off… then your diet is not on point.

  • Look I appreciate your efforts to educate us but BBC (Big Brandon Carter) had beat you to it. He loves cheat days, and he is like thrice as ripped and has at least two times the more muscle mass than you

  • You can have a cheat day if you just hit your calorie requirement, basically you can eat junk food every day and lose or maintain weight ONLY if you eat your calorie requirement or be in a deficit.you won’t be healthy but you won’t gain weight

  • You don’t have a bigger than normal appetite, stop telling yourself that. You were starving yourself and eating compulsively on such days, telling yourself the lie that “it’s only because I have a monstrous appetite”. It’s not. It’s compulsion, it’s an eating disorder.
    Stop creating nicknames for disorders, stop trying to make them look somewhat a variety of normality.

  • What is greg’s opinion towards carb backloading & IF? He believes in fasting, working out in the morning fasted but for those who can’t workout fasted due to work issues or school, kinda need to train in a fed state, however, there’s carb backloading that helps you burn fat pretty damn good and get all your carbs post workout but that’s not enjoyable… So how do we go about this:/

  • I am a wife, mom, and I work full time… realistically, there is no way possible to count calories, deficits, and other food related math without being totally consumed by this!!! Is it just me, or does all this seem like a serious second job?!? I want to be healthy, eat clean and good most of the time, and have the freedom to enjoy a really great dessert on date night, or enjoy pizza with my son at a theme park without having to pull out my calculator to log calorie deficits and stuff. My head just hurts after watching this…

  • its funny that alot of these “comments” are excuses please do you guys even lift? try it then knock it. I’m smaller in phyical stature but much stronger then Gregory and I made the relative strenght Gains using this type of strategy Sucks in the beginning but see it though and enjoy:)

  • +kinobody

    The only flaw I can think of in your system, is that you’re not necessarily getting the best nutrition in eating whatever you want. I ‘totally’ hear you with regard to eating so that you are eating what you enjoy. But what you enjoy isn’t necessarily what is healthy for you, or gives you the best nutrition. I wonder is there a good way to get all your nutrients, but also do the other stuff.

  • This is a good reminder. Makes me feel way better.. some times I don’t even know what to eat cuz it’s confusing when I’m trying to be extremly healthy.. I don’t wanna be scared of food. When I get real I tend to end up eating greek style food and try not to over think every single thing I eat. I exercise in some form every day and want to take care of my body but not obsess

  • I think if you workout 6 days a week, cheat days are fine. But, I only lift 3 days a week so I just eat maintenance once a week. Dropping fat like crazy.

  • thanks for the advice. I started 5 months ago 300 pounds with 200 as my goal. I’ve used intermittent fasting as one tool in my journey. I’ve also used cheat days. I’m down to 250. Lately, I don’t get the same pleasure from the cheat days. I have switched to what you are calling free meals. I like it better and I think it will serve me better as I get closer to my goal weight.

  • Greg sweet video, I fully agree with no extreme surplus/dieting because your intermittent fasting tactics are bulletproof for promoting a lean healthy physique!

  • What if your cheat days are inside your daily calorie? Even more, what if you do 2 cheat meals per week but inside your daily calorie.

  • I tried to get the fasting handbook, but it asked me some questions, and then forced me to go into the Greek God program. I wan the IT handbook, not the other stuff.

  • I ate about 25 carbs (two cookies and a little too much salad dressing) in one meal and I just started keto 3 days. Will this totally throw me off ketosis.

  • Learn to love whole foods and form the habit of always eating in moderation. Everything else is counter-productive to various degrees. Love what’s ultimately good for you and serves your higher life goals.

  • my cheat day is a day where I don’t do IF but it out of the bule moon that I don’t fast I normally fast everyday but is it okay if I sleep late but woke up really hungry is it okay to eat but I still maintain my deficit and the next day I go back to fasting is that okay?

  • This is the mistake i keep making. Im being so careful with macros and workouts during week, but i pig out on sunday and it takes 5days to get back to square 1. Im not making that mistake again.

  • Curious as to why you don’t eat any more or is it all animal products? I’m trying to stray away from meat, but I just feel I eat too much when I don’t eat meat to meet my protein needs

  • What? I went to the Cheesecake Factory last week. Didn’t even finish my food. Had a 3 course meal and I’m guessing since I didn’t eat all of it; I probably easily ate 3,000 calories that day and boy was I sluggish afterwards

  • hey Greg seriously keep it up man. been watching most of your videos. I feel like you and I are pretty much on the same path, your just way ahead of me hahha

  • I used to do a cheat meal on my cheat day. Like around 12. I had my regular healthy breakfast then my cheat meal at 12 and then back to normal at night. It was always nachos.

  • had a piece of cake today. had wafers a few days ago and a piece of dark chocolate. feel so bad. my whole body feels like it’s burning. need to run tomorrow to get rid of that sugar. no more cake, ever. I guess I’m depressed that’s y I cheated.

  • Great that was what the question and response I was looking for, problem is I have to meet an old friend for drinks how bad will let’s say 4-8 whisky sodas effect my induction phase, not drinking really isn’t an option, alternative beverages that would be better? P.s. im not doing it for weight loss I’m doing it for antiinflammatory benefits of Carnivor diet, Thanks

  • I have been having a cheat day once a week during cuts since I started lifting. Normally get up to 6000 calories. Never experienced an issue other than being a few pounds heavier the next day from water retention

  • Cheated! Felt like crap for a couple of hours! Lesson learned! Worth it? No! Four hours after my meal blood sugar 91. I will not cry!

  • what if i have a cheat day once a month? I eat a hell of a lot on my cheat days, like binge eating. i’m a girl and eat around 1000 to 1500 calories a day + gym 4 times a week.
    will the cheat day throw me off or could i actually do a 10 000 calorie cheat day once a month? ( theoretically )

  • Might be a cultural difference, but being “ripped” as a woman is not..ideal.. at least for me. She’s a pretty woman. But her super lean picture looks emaciated. That extra ten pounds looks great on her, and another extra ten wouldnt be bad, just lift for muscle tone and strength, like Alan is saying here.

    I never want a six pack. I want a smooth, flat stomach. It’s more than okay to have softness as a woman, it’s more feminine!

  • The “fitness” industry isn’t accuratley portraying a fit body. Look at Olympians for example. They aren’t all ripped and muscle bound (obviously depends on their sport) its about fitting a specific body type which is all kinds of wrong

  • As a group fitness instructor I find the way she talks very disturbing! I physically can’t do my job if I under eat. I do not have the energy and I crash. I get ill. The fitness industry is more than accepting of all shapes and sizes. In my experience, a relatable body is what most participants want to see instructing them, and I know there are people who avoid my classes because I’m thin. Her obsession with thin is not about the fitness industry, it’s about her. She has a problem with her relationship with food and her self image.

  • This is so helpful
    I am on diet but I feel guilty whenever I try to have a cheat day. I also get stressed with it
    thinking that all the things I eat during that time will just come back to me.
    But after watching this video, I think I can change from now on.THANK YOU.
    By the way, I subscribe today. I was impressed and attracted by your smile.
    P.S. I’m now a Korean fan of yours❤️

  • She’s gorgeous either way but i hope it’s eye opening for women that you don’t have to be horrified if you gain a few extra pounds and that you don’t have to starve yourself. Eat healthy and work out.

  • My concern is that she might become excessively fat. I’ve seen “recovered” anorexics develop overt obesity when they ate in an unrestricted fashion. The key is to select the right foods. If you eat a salt-free, sugar-free diet, then you will naturally achieve a healthy (and attractive) level of body fat.

  • Tried a cheat day for the first and only time ever. The day after felt like complete garbage and, to be honest, eating the junk wasn’t anywhere near as satisfying as I thought it would be.

  • I love this video, thank you so much for saying this!! I’ve heard so many men insult her for gaining weight, calling her obese and a pig. It’s infuriating coz she is nowhere near obese. Thank you for being a gentleman and being sensitive to how much she might struggle on a mental sphere. You tell the truth but in a kind way and I appreciate it:)

  • But what about the holiday seasons, and what if I go on vacation and need to eat junk food since that is all the food that will be there.

  • Burger King is my “monster under the bed”. If I unleash this beast more than once or twice every 6 months I will turn into the stay puffed marshmallow man.

  • Late to the game, but this really meant a lot to me. I’ve struggled with being underweight since I was young (gallbladder disease and IBS, which led to psychological fear of food from the pain I was in because of it for so many years, it was like being obligated to torture myself every single day). It’s like some kind of taboo for a woman to talk about deliberately gaining weight. I also happen to be pretty (my mom is a talented woman) so people immediately assume I’m anorexic from body dysmorphia rather than severe anxiety. Because that is so opposite of who I am, a person who just wants to be healthy and strong, it’s hurtful and embarrassing. I really admire this woman for being so open about her concerns for her mental and physical health and putting that above what she looks like.

  • I really appreciate that you know what you’re talking about when it comes to facts and science behind everything. That and the real emotional relationship with food. Keep this scientific takes on food coming!

  • Smart and intelligent woman, supposedly, is worried she’s going to lose followers based on how she looks… She doesn’t sound that smart and intelligent to me

  • you’re talking about orthorexia? but then what is this? this is a form of an eating disorder as well, everyone’s overly obsessed with their food. eat as healthy as you can, eat junk when you feel like it, make exercising a habit, if you eat too much and you can’t lose weight do a method that works for you, do intermittent fasting, have your cheat dat whatever.
    But if you think talking this much about food and stuffing yourself with 5000 calories a day is not an eating disorder then you’re mad!!

  • Wow! So needed this! I have lost about 60 pounds, and feel great at 51! Love the gym, but I have been so focused on the number on the scale, the size of clothes I can wear, and my body fat %. I know better, but reinforcement is always helpful. I am focusing on building and maintaining muscle and see how manyWODs I can Rx!

  • For me as underweight female who was trying every single way to gain weight during 10 years of my life I’m really appreciate what she said, now yes I’m still under weight but I’m really stronger than ever working out 5 days a week and guess what I’m gaining weight slowly but getting stronger terminusly after I shif my focus from getting more weight to be stronger and getting older healthier. Our main problem that we getting motivated by wrong reasons. When we change the focus the result will come

  • what if i have a cheat day once a month? I eat a hell of a lot on my cheat days, like binge eating. i’m a girl and eat around 1000 to 1500 calories a day + gym 4 times a week.
    will the cheat day throw me off or could i actually do a 10 000 calorie cheat day once a month? ( theoretically )

  • itd be amazing if you did a “arm workout for strength” video. i havent been able to find anything remotely like it. even if you search for it im only getting “bigger arms” and “arm workout for mass”

  • Curious as to why you don’t eat any more or is it all animal products? I’m trying to stray away from meat, but I just feel I eat too much when I don’t eat meat to meet my protein needs

  • i will add though that going over for one day while on a deficit on the rest of six days, it is still possible to lose weight. even if the deficit during six is 400 i.e and when going over you go up to double intake for that day.. i have done this for many months. frankly what you eat for one day cannot be stored into your body the same way as if you’d go over for several by only a small margin. it is not the same.

  • Sean do you use any apps to track calorie intake, if not do you suggest any? Also how to calculate what your calorie intake should be for “bulking”, “cutting”, etc

  • I barely understood a lot of what you said at the beginning of the video. If you’re going to blaze through asking folks to click the notification icon so fast that it’s incomprehensible, you might as well not even say it at all.

  • I want to know what Ryan considers a cheat meal. We might be on two different worlds when I’m eating Chicago style pizza and ddrinking melted chocolate ice cream and he ate a bagel with extra cream cheese.

  • Do whatever makes you feel good and healthy, we like you anyway ofc. But for real, your apetite is legendary. I as a guy forced myself to eat 5000 calories per day when I was 21 years old, to go from 80 to 85 kgs. But for you that is natural!

  • I respectfully disagree. Women can still have a six pack and not be underweight. Look at MMA. There are many muscular women with a six pack and they are at a healthy weight. I admit it is not easy to find that balance as a woman but it is achievable.

  • In my opinion
    Cheat days for someone who extremely exercises and typically eats nutritionally dense food ( lower body weight )
    Cheat meals for someone who moderately exercises and has a balanced and intuitive diet
    Carb reefeeds of diet breaks people who are trying to make gains whilst still eating some carbs better for people in competitions

  • The more obese you are, the more greenhouse gases you produce. It’s just like cows and their methane farts. Hence global warming, QED.

  • I’m Asian and my BMI is 24.6 and depending on websites and regions I’m either slightly overweight, or just overweight (but still on the lower end thankfully). Starting this year I’ve made a promise to myself to become more active and healthier and have been looking for more health promoting content and literally found your channel yesterday! I love all of your videos! I love your brutal honesty and how you DO care for the health of people! Please keep up your work! We need more people like you in this world!

  • I thought leptin gets low in a fasting state so if your intermediate fasting wouldn’t you take a day of the week and eat normally but same amount of calories

  • Sean, are familiar with the work of Gary Taubes? He’s a Harvard grad & physicist, which of course does not mean he’s infallible with regard to human nutrition. He talks about hormonal propensities with regard to carbohydrate tolerances. I found his work interesting; its well worth a read for those struggling with weight loss (which fortunately I don’t have). He challenges the whole “calories in V calories out” theory. I also found this intersting: http://junkfoodscience.blogspot.com/2008/10/first-law-of-thermodynamics-in-real.html

  • I would never have a cheat day. I have a cheat meal once a week to restore my kept in levels and for sanity purposes, sometimes once every 2 weeks, but never a whole day, that would really throw me off track. Great video Sean.

  • This is a good reminder. Makes me feel way better.. some times I don’t even know what to eat cuz it’s confusing when I’m trying to be extremly healthy.. I don’t wanna be scared of food. When I get real I tend to end up eating greek style food and try not to over think every single thing I eat. I exercise in some form every day and want to take care of my body but not obsess

  • Hi Greg I subscribed an like all ur videos because of Durienrider! Keep plugging away I may donate money to you for every video Dririnriderer make.. Keep up the great work

  • 9:40 Stephanie, I gotta say, period, periodicity, periodic table, period mark, declarative sentence. I am so happy for you���� I love that you said this. I wish people would just listen to you say this and feel called out loll and stop their negative comments. Not going to happen I’m sure but I’m happy that at least this is your mindset. You have no idea how much you make me happy omg loll and I admire you��������

  • Eh, I understand your thinking on this. But if I ate “intuitively” or ate what I wanted I would literally become obese. I have extreme hunger, but if I eat low calorie high volume food that always helps.

  • Trying to fit something sweet/fatty into my macros without going over calories almost always makes me more hungry in the long run. A slice of pizza is probably worth like a lb of Brussel sprouts, and the veggies are going to keep my stomach full longer.

  • Thanks a lots for sharing these to us. I used to be super control on what I eat and I actually started to feel extreme hunger, I am not sure is it because of my extreme diet but I feel like this is just like a wake up call for me to let myself a break not only physical but also mentally.

  • ….Hi guys, I just need someone
    to talk to or maybe reply to this comment. I want to be honest
    to myself and recover
    as soon as possible.

    I’m struggling now with my eating disorder. I’m always thinking about food all day.
    When I first wake up in the morning and even before sleep
    ,thiking food that i will going to eat next and thinking what I ate. It’s hard to live your life revolving and only thinking about it.

    I constantly think about it and I think this is a serious problem��

    I really want to recover and live a normal life again. I want to enjoy my life again:( pls help me guys.

  • I think Stephanie has some major food addiction and binge eating disorder. I don’t say this as a slight, it’s very common and I can relate. In this food culture we live in with junk all around us, it really does breed this sort of situation in us. Sugar addiction is real, and then we diet off and get hungry because of that, so we are just always hungry. The goal is to get like 1 year of just eating protein based meals with no binges and then maybe you can put binges behind your. Jeff cavalier of athlean x is a great role model here. The guy never binges, it’s impressive.

  • I really appreciated this discussion. If anyone is aware of instructive videos on how to do a refeed for competition prep, please let me know!!

  • I’ve heard it said that your body wont be able to absorb all the calories from all that food you eat on your cheat day. So it won’t be that much of a caloric surplus. Sounds like bogus to me. Is there anything to it?

  • This was an eyeopener. I workout and eat right but not getting any real results, now i understand why.” Cheat Days” were cheating on me..time to dump them once and for all. Another Great video. Thanks very much.

  • If I’d seen a series like this when I was struggling with similar issues back in 2014/15, it would have helped me immeasurably. Thank you for being so honest and doing something different:).

  • I never knew about orthorexia was a thing. Since I started living healthy for almost a year and I literally eat my same two meals everyday so would that make me orthorexic? I just realized that I stick to my schedule pretty regularly

  • Forget full cheat days. If you can handle skipping breakfast, or skipping breakfast and lunch (intermittent fasting pretty much), you have all these calories in the bank for evening. So instead of a cheat day, skip breakfast and or lunch, and save all those calories for a big dinner, you’ll still feel satisfied.

  • You’re very strong and such an inspiration! Could “extreme hunger” be caused by a long term leptin deficiency stemming from that 2014 cut?

  • i am on a keto diet past a week with carbs less than 20g and i do hit the gym 4days a week for weight. is it ok to have a cheat day now?

  • Loved this video! I have been implementing refeeds for a while, however, my best results come after short vacations where I did not track and just indulged. The psychological benefits of taking a break from dieting have helped me to over come plateaus! Thanks for breaking this down! ❤

  • Guys… I really tried everything… Cheat days are probably good ONCE a month, but not on a weekly basis! It sets you back! Have a reasonable cheat meal if you may (don’t end up binge eating with that meal). But if you need to lose fat, Kinbody is the best thing I’ve tried so far. It just suits me excellently. I am on Warrior Shredding Program still in my second week. I’ll go for fat percentage measurement end of March 2016.

  • You said you’ve tried everything have you tried a healthy keto way of eating? Basically eating a diet that isn’t sugar/carb based so your blood sugar isn’t all over the place and the focus is on nutrient dense good fats etc? Hunger isn’t a thing on this way of eating.

  • DEFINITELY not alone in feeling that way holy moly thank you so much for sharing this journey it has been extremely helpful to me to witness as someone with very similar food and satiety issues ❤️

  • So the reason why you’ve put on a massive amount of weight and now hate your body image is because of your clean eating and not because of your insane cheat days and extreme caloric restrictions in order to look a certain way? Right ��

  • Sean, great channel. Informative and straight to the point. Question, do you know if people with hypothyroidism have more difficulty for losing body fat? Thanks.

  • What’s wrong with feeling hunger. If your eating all the time you not going to appreciate and be grateful for the food. Allow yourself to feel hunger.

  • Unsubscribed when I no longer need to learn training and to enjoy watching others’ cheat day; Resubscribe as I NEED courage, confidence and ALL IN������

  • Please continue to film such informative videos like this! You are such a smart and hard working woman who justifies your points with evidence-based research, so it further improves your plausibility. You’re not just one of those fitness enthusiasts who only want to look good, but you’re sharing your experience with these fun “experiments” (not to say that you don’t wanna look good, because you definitely already do!). Your message is clearly what people need to hear more often because you have such a honest relationship with food while continuing to live your life healthily without restrictions. You’re amazing and I highly admire and respect you:)

  • When I start to work out, even just like a 30 min jog in the morning, my appetite starts to spike. Somehow the body starts to create this crazy hunger. And on the other hand, when I dont work out my physique comes close to being underweight.

  • you should probably see someone regularly to help you with the orthorexia, it’s super hard to deal with it alone. even saying ‘clean eating and ‘cheat days’ is a holdover from that, it assigns a value judgement to food and of course to you when you eat them. just a thought

  • I would call those donuts more like a punishment for feeling tired of much intense exercise. I do not believe in cheat meals… Food /drink is fuel, not entertainment… its a no brainer to put the right gas into your machine or it breaks down very fast.

  • So much this. If I open a pack of biscuits you bet I’m going to finish it in one sitting. It makes much more sense to me to have an off-limits cheat day.

  • It is very courageous to go the healthy way. Even it means to gain weight. I really know it is hard. I am not in the fitnessindustry, but I am a dancer and I know what it means if being slim is not the healthy way…

  • I have watched your cheat day videos and had question marks on the amount you ate and the calories you added up. Because you mostly cut the food in half and kept aside or shared with your bf. So to me it looked like you were still concerning the calories when you ate the full amount in those videos. It’s just my assumption so I might be wrong. Anyways, hope you succeed in the all in project.!!

  • For people who really enjoy cheat days/meals, you could also fast for most of the day and then go all out for a meal (towards the end of the day). It would be rather difficult to consume over 3000 calories in one meal even if you had been starving yourself.

  • Wrong, cheat practically means going over your calorie intake. If you eat high fat and high sugar but still within your caloric deficit thats not really cheating. You NEED to go over your caloric intake atleast once a week to reset metabolism

  • I have been suffering from ED since 2012, now i am trying to recover and most of the time it is depressing because i have gained so much. I know it is all part of the process of repairing my body.

    Your vids and your honesty are helping me so much right now! TY Especially to be mentally strong

  • You are beautiful. Live your life to suit your own needed and don’t worry about what other say or think. You know your body better than anyone else. What works for some doesn’t work for others. I think you are amazing and I am happy to see you feeling more happy with yourself. Much love keep doing you boo.

  • Your self awareness and honesty is what has saved you and will continue to save you through all walks of life….you are amazing keep it up��

  • As someone who’s been very underweight (not anorexia), it’s very true that as you are nearing a healthy weight, you feel the need to eat less. When I first started eating whatever I wanted, I could eat a Subway foot long for breakfast… And feel hungry for another one. But as I neared a healthy weight, how much I was hungry for went way down, and naturally only became able to eat half foot long, a lot of the times not even being able to finish that.

  • Is it possible to build muscle while at maintenance or a deficit if you’re training hard, in a positive nitrogen balance, and getting enough rest, hydration, and micros? AKA: Can you build muscle and lose fat (beyond noob gains)?

  • The most shredded guy i’ve ever seen in the gym told me he has a cheat day once a week, eating everything he wants. That day i’m good at. Just the other 6 to master.

  • What if you’re a guy (like myself) with a very good metabolism that can pretty much eat anything he wants without gaining a significant amount of weight. I’m not very lean but I’m not skinny fat, chubby or fat either. My goal is to go on a (short) diet and lose about 3 kg of fat to get visable abs. So usually I can eat a lot of junkfood on a daily bases without gaining any weight. Wouldn’t my body just process the extra calories on a cheating day during my diet like it normally does? Instead of storing it as fat to make up for the deficit that week.

  • My daily diet is not super low carb, but I generally never go over 70g. I track and hit my macro targets daily, I know exactly what I will eat, the macro content of each meal, and total caloric target, which I hit 98% of the time. On Saturdays after 4pm till midnight I let it go. My first cheat meal lately has been a loaf of French bread �� baked till warm with spreadable butter. I eat the whole loaf 1500 calories! My carbs for that one evening top out at 450 to 500 g. Over the four weeks I’ve lost about a pound a week.

  • Do you believe what you’re saying? You are a carb/sugar addict and that is why you are always hungry and never satisfied because your body never gets what it really needs so it keeps your hunger turned on in hopes that your stupidity will cease and you will realize that you are lacking in nutrient dense foods in the form of animal proteins and healthy fats. Your breakfasts start off with sugar and carbs and you end your day with sugar and carbs, not even counting all of the sugar/carbs in between. Recipe for insulin resistance when you reach your mid to late 30s.

  • Seen this a few times with a few models. They put posts with how they looked when they were really skinny, making themselves I’ll to look skinny. And in the other picture they are at a healthy weight and looks loads happier. It’s insane.

  • In my opinion the cause of this extreme hunger is the restriction that you put onto yourself prior from your competition days. I went through the same thing when I was younger and I would restrict my own eating. After a couple of years of doing that I started doing the opposite and bingeing because I’d always feel hungry and never satisfied. I think that intuitive eating is the best cureeat what you want when you want but make sure that you’re not over or under doing any of it. Life is about balanceas humans I think we tend to go to the extreme. But the key is to not restrict yourself too much but also not to go to the other extreme and eat everything in the world. It’s a work in progress and it’ll take time but balance will definitely be achieved!

  • Junk food has gotten such a bad rap, these foods are rich in essential nutrients.. Your metabolism is on fire and that’s why you are hungry all the time.The weight lifting is also increasing your hunger. Just continue to have a balance, you will be ok.

  • I wonder if the hungers your having is to make you gain fat. Love you’re in your PRIME. Baby making prime… what if your body was saying give me sustained fat, now! And by the last video you posted with your appetite finally leveling… your body had its fill. Just theorizing…

  • I love your videos they are inspirational!

    I think a lot of fitness indoors should have to clarify whether they have a mental cycle before giving out advice and what I eat on a days.

    Watching your videos is refreshing. I am very McIntyre eh same. I didn’t do all purposely… I just started eating and now I am able to eat without checking my fitness pal. Watching your videos made me realise my body is how it should be for now.

  • i only started the diet 2 days ago & had to cheat tonight because there was nothing to eat with my medication tonight is there anything gonna happen

  • Great Channel!
    I have a question,
    Does it help if the day before a cheat day or cheat meal I eat few calories or a long fasting?
    thanks for your videos (Y)

  • I came here through her all in day video. One thing I noticed is she hasn’t used the word “binge”. Why as that? There’s telltale signs of this being the case…

  • Anyone else heard of the book “Just Eat It”? I really recommend it if anyone has an issue with consuming “bad” and/or “high-calorific” foods, yet craves them. It has completely changed my mindset on how I view and consume these foods now, whilst still maintaining an overall well balanced food lifestyle.

  • Honestly I don’t know why fitness models are called that because the competitions are not based on fitness. They are based on looks. Being super lean doesn’t necessarily equate to being fit. They’re just plain old body building competitions.

  • i know what he says is solid advice but all of his vids make dieting sound boaring as fuck, maybe he shud look at showing some results with what hes saying.

  • Thanks Sean! I see lots of youtubers do a 10,000 calorie challenge, or 5000, etc. why would they do this? It seems unbelievably destructive, and it seems like a great way to get diabetes. What are your thoughts on these types of videos? I think it sets a bad message that eating 10,000 calories in one day would be acceptable

  • I have a full day of eating whatever I want every 2 weeks, and gain… maybe 4 pounds? I don’t feel guilty after eating all that because the whole point of that day is to eat whatever I want without feeling guilty about my weight. I do have this all or nothing mindset with food, like I have to make the most out of this day. So I might eat food even after I feel full. But I feel happy and cheerful after those ‘cheat days’. I don’t feel ashamed or anything, and eat with my family. Is it ok to count this as ‘cheat days’ or is it leaning towards ‘binge eating’?

  • So I have watched your entire all in series and I was just wondering, after you filmed THIS video when you were in a lean bulk, did you compete again? Or just competed the one time?

  • In my opinion
    Cheat days for someone who extremely exercises and typically eats nutritionally dense food ( lower body weight )
    Cheat meals for someone who moderately exercises and has a balanced and intuitive diet
    Carb reefeeds of diet breaks people who are trying to make gains whilst still eating some carbs better for people in competitions

  • Going back and watching the science backed videos, really enjoy these types from both you and Jeff! Would love to see more in the future!

  • Smart and intelligent woman, supposedly, is worried she’s going to lose followers based on how she looks… She doesn’t sound that smart and intelligent to me

  • Many people have a somewhat unhealthy relationship with food. It’s awesome you have such a healthy relationship with food but you are an influencer and the people who watch your cheat days most likely aren’t in your situation and are watching because they themselves are unhealthy. I’m not trying to attack you or your channel I just think it’s important for you to take into consideration the effects your videos can have on millions of people.

  • So I’m going to completely honest. I Bing eat but then after I try and not eat at all. I have had a Bing eating day then the next day I feel so bad I don’t eat at all or very little. But that’s because I have really bad anxiety and depression and OCD(the OCD is not yet completely diagnosed but my therapist has pointed it out. Hopefully going to get it diginosed this week). But when I’m feeling good I love a good cheat day with friends going to get pizza and ice cream two food I can’t typically eat.

  • That was good. I have my refeed meal on Sunday. I will order a small pizza so I won’t be stuffed and have my natural ice cream with cookies. Thank you because I use to binge on cheat day. Now I just have a cheat meal and desert once a weak.

  • Why not just eat in moderation? Why the high calorie cheat days? The cheat days seem to be really like binges. You look more than satiated, and I wonder why you feel the need to do this?

  • Hi Stephanie! a question: first of all, I love your videos. Okay my question is that I have slow metabolism. It sucks. I mean, if I eat like cake, upto even two to three regular pieces, I suffer from stomach ache. Okay, saying this, I exercise, and drink lots of water, so no problem with that. Doing healthy stuff had helped me alot with my constipation, I have to admit…BUT, now that, I do health stuff, I do sometimes have craving for sweets, and donut. I should mention, I can never afford to eat like you do, physically, I would collapse….trust me I have a slow metabolism. So, instead of a full cheat day, I kind of sneak in a cheat meal every to to three days. Now, my cheat meal is not some huge thing, its like a burger, or maybe a few biscuits. I am sorry. I just need your guidance in my case. Please help me, because, I do not feel satisfied at the end of the day. I don’t want to give up this healthy lifestyle which I have been living for like an year, and I fear that prolonged craving may result in me breaking down eventually.

  • I really agree with you on these cheat day benefits because that’s exactly what i feel too! No desire for sweets. refined/processed food the next few days or even a week to be honest. It also makes me think of how to fully utilise these extra calories the next or two days instead of feeling guilty too! heh. Thanks for sharing this and really love the positive vibes and real life information you’ve been experimenting with and given, showing that it’s all about enjoying the journey of experimenting, keeping things to moderation, healthy mind, training not only hard but smart consistently thru! (:

  • This is so helpful
    I am on diet but I feel guilty whenever I try to have a cheat day. I also get stressed with it
    thinking that all the things I eat during that time will just come back to me.
    But after watching this video, I think I can change from now on.THANK YOU.
    By the way, I subscribe today. I was impressed and attracted by your smile.
    P.S. I’m now a Korean fan of yours❤️

  • How often do you do cheat days? What’s a good amount of days in between to maintain fat loss? Also, how often should we refeed? I find I’m not losing belly fat anymore when I cheat on the weekends. But then again I don’t sleep more than 6 hours during the week.

  • I barely understood a lot of what you said at the beginning of the video. If you’re going to blaze through asking folks to click the notification icon so fast that it’s incomprehensible, you might as well not even say it at all.

  • My new favorite vlogger!! You don’t only look gorgeous, you have such amazing personality but more importantly, you approach fitness scientifically! Keep it up!

  • Yesss I was wondering why you have energy after you eat so much. And don’t fell heavy and lazy after. Bc I guess that’s bengeatting

  • i know what he says is solid advice but all of his vids make dieting sound boaring as fuck, maybe he shud look at showing some results with what hes saying.

  • I noticed some youtubers do 1 weekly cheat meal and others do what you do and occasionally have a full on cheat day but I haven’t seen anyone who does both. Do you think it’s either one or the other but not both? Would it be bad to do both? Also how often do you do cheat days?

  • Very interesting. How do you decide when to have a cheat day? Do you have a periodical time frame or do you plan around activities/family meetings/holidays? I can see that heavily affecting the way a “cheat day” is viewed by the mind and body as well. Periodical “cheat days” might even condition the body in an undesirable way.

  • Love the video❤️❤️

    Question: what do you think about somatotyping and training with setting your macros based on your somatotype ( endomorph, mesomorph, ectomorph,combination types etc)? What’s your somatotype? �� I’m guessing mesomorph…

  • ive been on keto for 7ish weeks, ate macaroni and cheese, tato totes and snickers AND WAS STILL 1.1 the next day, nearly fell off my chair #happydays
    i did fast for nearly 24 hours before hand tho…

  • Brilliant, Sean.
    In my personal opinion, cheat days are more related to psychological effects than any other thing. Sometimes you just feel like…. fuck it, today I’m eating a pizza, a chocolate cake and 3 billion cookies!
    Also, I don’t think cheat days can be any good for your internal organs. I might be wrong here, but going from let’s say 1500 calories to easily 5000 ate in approximately 12 hours has to be somewhat “shocking” to your vísceras. That can’t be any good…   What’s your opinion???

  • When they showed the leanest image of her she almost looked far too skinny and it was not attractive u could see her ribs. When she put on weight she looked better but still differently still to lean

  • m recovering from anorexia currently and I’m dealing a lot with the weight gain I have and I feel like Stephanie is helping me so much I hope she will help anyone who needs to be listen to, pls don’t forget i appreciate everyone out there hopefully you have a nice day and can help happy again

  • Thank you Stephanie, found this super helpful! I think we all (when cutting) encounter roadblocks with being able to persevere, and it’s so productive to know that a cheat day won’t derail progress in the longer term. I’m looking forward to incorporate one in the near future!

  • I started my diet last week. I fast Sundays, meat Mondays, vegatarian Tuesdays, cheat Wednesday, Thursday vegetarian day, meat Friday and vegetarian Saturday. I was told only eat one unhealthy meal on cheat day. This pisses me off. After eating healthy all week only ONE unhealthy meal. Am I being unreasonable? Last week I did this and I lost 4 lbs.

  • There are times when I do cheat days, but I end up doing refeeds instead. Even on cheat days, I have a pretty hefty caloric deficit.

  • I really agree with you on these cheat day benefits because that’s exactly what i feel too! No desire for sweets. refined/processed food the next few days or even a week to be honest. It also makes me think of how to fully utilise these extra calories the next or two days instead of feeling guilty too! heh. Thanks for sharing this and really love the positive vibes and real life information you’ve been experimenting with and given, showing that it’s all about enjoying the journey of experimenting, keeping things to moderation, healthy mind, training not only hard but smart consistently thru! (:

  • This was an eyeopener. I workout and eat right but not getting any real results, now i understand why.” Cheat Days” were cheating on me..time to dump them once and for all. Another Great video. Thanks very much.

  • I know this is a controversial topic, please be respectful in the comments ��Let me know if you like scientific/informative videos! Love you all so much ❤

  • Love the video❤️❤️

    Question: what do you think about somatotyping and training with setting your macros based on your somatotype ( endomorph, mesomorph, ectomorph,combination types etc)? What’s your somatotype? �� I’m guessing mesomorph…

  • I love your approach to food and fitness. What you never said during this video (although it was everywhere) was that you are able to have a healthy approach to indulging because you are happy with yourself and how you look. So many people are not. Even though I haven’t heard you specifically talk this way, you’re a model of a woman loving and appreciating herself…. keep it up!

  • In my experience, I go through the exact opposite symtoms after a cheat day….no energy, high sugar cravings, food focus, increase in my appetite, etc…:(

  • my cheat day consisted of a bbq burgers, just nachos and fries, 5 slices of pizza and half a burger. not necessarily proud of myself, but no regrets lmao

  • Hi Stephanie, i have a question… i’ve heard that hipthrust are dangerous, as a scientist, do you agree with that? Can you please make a video explaining why some exercice like hipthrust could be dangerous and how to avoid injuries?

    I always love your videos!! ��

  • Hey Sean, which is the best way to calculate how many calories i should eat? i’ve tried like 4 different sites and they all give me a difference by hundreds/ I’m 6’1 245lbs at the moment. My fitness pal says i need to eat 2400 cals a day in order to lose 2lbs a week, others day 2200 or 2350. i’m currently eating at around 2000 a day to be safe. I’m at around 30% body fat,

  • There’s a preconceived idea that binge eating is related to and caused by negative emotions. However, that’s not always the case. You can binge when you’re feeling happy and fine but it’s more of a habitual practice. The more you do it the more your neural pathways are strengthened and thats what makes it hard to stop.

  • The Monte Cristo! It’s like a savory sandwich made with french toast and doughnuts all in one! In the words of Joey Tribianni…”What’s not to like? Jam good. Meat good!”

  • I’m native english speaker learning Japanese and Chinese and this video makes me feel I’m bad at english�� a lot of big words you could say.

  • my cheat day consisted of a bbq burgers, just nachos and fries, 5 slices of pizza and half a burger. not necessarily proud of myself, but no regrets lmao

  • You made me love tim hortons. �������� also isnt it that the effects of your diet and cheat days will depend on your body type? Hope you can show more of these type of video! ������

  • I’ve been struggling with this for a year and a half now and finally as of today realized I have to let go of “cheat days” for the most part. About 15 years ago I read Body For Life and it was my go to source for training and diet. It is still a great system to get into shape, but it preached full on cheat days (I think that’s where the entire concept came from actually). I realize that now, especially being in my 40’s, it just doesn’t work if I want to reach that next level of fitness unfortunately. I routinely on Sundays would consume 6, 7, even 8,000 calories and like you said, I’d erase all my weeks work and have even gained some fat back. I’m gonna try my hardest to have no cheats whatsoever for a month then slowly reintroduce some refeed days back in. I tell you, growing up addicted to sugar and tons of carbs really mentally affected me more than I realized. Some people don’t struggle with this aspect of fitness but it can be very challenging at times. Anyways thanks for your content I really enjoy all your videos!

  • What? I went to the Cheesecake Factory last week. Didn’t even finish my food. Had a 3 course meal and I’m guessing since I didn’t eat all of it; I probably easily ate 3,000 calories that day and boy was I sluggish afterwards

  • Cheat days matter if your in a dedicate of only 1500 kal a day, doing 2 sessions of weight training, 2 sessions of 30min cardio and your 1st session is a fasting session. Went from 273 to 250 in 2.5 wks. Around 225-230 I should be dam close to stage weight. If your like me who has a lot of muscle mass, you need cheat days period!!!!

  • There is no problem! It works great! If I didn’t have a day a month to actually enjoy food, I couldn’t do this keto crap. Lost 52 lbs!

  • What about the effects of having such a deluge of saturated fat, sugar and sodium on a cheat day? what effects does that have on the body long term?

  • You can have a cheat day if you just hit your calorie requirement, basically you can eat junk food every day and lose or maintain weight ONLY if you eat your calorie requirement or be in a deficit.you won’t be healthy but you won’t gain weight

  • Sorry i dont agree with you 100%. I am a grown ass man and fitting one slice of “pizza” in my macros isnt gonna satisfy my craving. Instead what u can do is plan ur cheat days ahead then 2-3 days before the cheat day drop ur carbs to 30-80g the less the better. I do cheat days every 2-3 weeks and hasnt seen any fat gains or weight gains

  • I’m on a clean bulk right now, counting calories and macros, and was planning on doing one cheat day for experimentation. It’s not gonna be a once a week thing, it will probably be the only “cheat” for the next few months. Just wanted to get some insight on this.

  • You been cutting calories all week -500 a day and one day out of the week you eat 500-100 calories over what you would normally would eat. This will not get you fat if anything it will help you loose weight because your body is going to go in survival mode if you don’t fed it and it’s going to try to reserve fat because it doesn’t want you to loose it. Our thoughts and technology is modern but your body is still thinks your a brainless caveman. It’s you vs your body and you have to out smart it.

  • Go for flavor not for sugar if you can, the upset stomach is like half a gallon of milk without eating dairy for a month, at least for me. Cinnabon for me but one and done with that sugar, heavy carbs mostly on the off day

  • She is so inspiring! Brene Brown said, “Authenticity is also about the courage and the vulnerability to say, ‘Yeah, I’ll try it. I feel pretty uncomfortable and I feel a little vulnerable, but I’ll try it!’”

  • I used to do a cheat meal on my cheat day. Like around 12. I had my regular healthy breakfast then my cheat meal at 12 and then back to normal at night. It was always nachos.

  • You talk like a robot.. i think that is why your channel stays pretty stagnant. it’s hard to get through a video because you jump cut so much while you talk.. i really like you otherwise!

  • i don t think that cheat day ruin your diet..Brandon Carter use that cheat day and he is ripped as fuck…you can t get fat after a day when you binge eating..what you do consistently count in my opinion

  • having one cheat ain’t bad for just like eating clean one day ain’t good for you
    BBC nuff said.

    and he’s right so far I been binging on Sundays yeah I gain like 3 or 4 pounds off that day but by Sunday I’m on track a I’ve lost a pound or two from the start weight before I binged on those Sundays.

  • please make a video on cheat day aftermaths like on a bad cheat day where all u eat is junk but your still at maintenenc calories yet you gain 2 or 3 pounds

  • I tried to get the fasting handbook, but it asked me some questions, and then forced me to go into the Greek God program. I wan the IT handbook, not the other stuff.

  • So my body does not care about my abbs? Lol.. Solid info.. Refeed meal is the way to go.. Lot of info these video.. Im on a marathon right now

  • I find this all very interesting. I’ve come from a place of being obese (305 pounds) where I ate anything and everything and then losing alot of weight (now 167pounds). I did it through portion control and excercise. I find that now I’m maintaining I do suffer from extreme hunger at times. I don’t count calories but I do have cheat days

  • i don t think that cheat day ruin your diet..Brandon Carter use that cheat day and he is ripped as fuck…you can t get fat after a day when you binge eating..what you do consistently count in my opinion

  • I love you all so much and thank you for all of your support, I’m honestly blown away by all the love you guys have shown me on youtube and on my IG ♥️�� A huge part of why I’m still going strong with my “all in” journey is because of all of you. And thank you for your patience, I promise my 1 month “all in” update is coming next and will be well worth the wait. I really just wanted to set the record straight about my cheat days so we can all be on the same page. If you want to see how I’m doing on a daily basis, make sure to follow me on IG @stephanie_buttermore. Love you and I’ll see you soon! �� ��

  • What if you’re a guy (like myself) with a very good metabolism that can pretty much eat anything he wants without gaining a significant amount of weight. I’m not very lean but I’m not skinny fat, chubby or fat either. My goal is to go on a (short) diet and lose about 3 kg of fat to get visable abs. So usually I can eat a lot of junkfood on a daily bases without gaining any weight. Wouldn’t my body just process the extra calories on a cheating day during my diet like it normally does? Instead of storing it as fat to make up for the deficit that week.

  • For people who really enjoy cheat days/meals, you could also fast for most of the day and then go all out for a meal (towards the end of the day). It would be rather difficult to consume over 3000 calories in one meal even if you had been starving yourself.

  • Hi Stephanie! I was wondering if you could make a video on how a refeed can impact a woman’s hormones. I know that many women who are competing can lose their period and I’m just curious if implementing refeeds or chest days can help balance out the hormones.

  • I would call those donuts more like a punishment for feeling tired of much intense exercise. I do not believe in cheat meals… Food /drink is fuel, not entertainment… its a no brainer to put the right gas into your machine or it breaks down very fast.

  • Will I love her cheat day, cuz she’s ate what ever I want to eat in my life not only cheat day, and I watch her cheat day mostly in diet day, cz she’s make me feel full even tho I’m not lol.

  • Yeah, all you are saying you are right… But I have so much fat on my belly… Wearing many tipes of T-shirts and dresses makes me feel unattractive and therefore sad. This is why I am trying to lose it. I look prettier and more confident when I am slimmer. So sometimes I actually workout because of the looks. Not everyday, obivously I also feel better when my body is strong and when we go to walk to montains and I am not all tired after 30 minutes so I am always kind of ready for adventure..
    What can I do.. I never said I wanted real sixpack… But dude, this fat on my belly is just not pretty. And it’s been on my mind for 10 years…
    Yet I still haven’t lost it cause I do sport, then I quit and start and so on.. not very stable..

  • But what about the holiday seasons, and what if I go on vacation and need to eat junk food since that is all the food that will be there.

  • I can definitely relate to the nagging hangry attitude… Gets worse for me at night when snacking cravings kick in. I’ve also noticed that when I do have cheat moments or meals, I’m much happier, but a huge mental hurdle for me to get over without modifying the rest of my calories and macros for that day.

  • You talk like a robot.. i think that is why your channel stays pretty stagnant. it’s hard to get through a video because you jump cut so much while you talk.. i really like you otherwise!

  • I just watched Brandon Carter say the exact opposite. Considering Brandon makes this dude look like Poindexter I am going to stick with Bradon´s advice.

  • Yeah, what woman would want to look so skinny and ripped? Ugh… I think she did the right thing, looks better and is more healthy now.

  • Hey Sean, I’m 24 years old I weigh 60 kilos and I’m around 5’4”. I’ve been working out for about 3 months now and I notice that I don’t seem to lose or gain weight? I’ve tried eating more then less but seems like I stay on the 60 kilo mark. I do see improvement on my body though but do you think I should have a strict diet or just eat whatever I can? Thanks!

  • itd be amazing if you did a “arm workout for strength” video. i havent been able to find anything remotely like it. even if you search for it im only getting “bigger arms” and “arm workout for mass”

  • This is really good advice to hear. I do still beat myself up mentally if I eat not so healthy food. Not as much these days though. I do enjoy what I eat but because I’m also very much into exercise I keep thinking a piece of cake or burger will “set my results back”. Will have to start looking at the bigger picture and not turn eating into rocket science too much.

  • I love the feeling of being full, I mean REALLY full… That is more important to me than the foods taste, so I eat a metric ton of veggies.I figured out how many veggies it would take to make me feel that fullness, and then I just filled out the rest of my macros with better tasting foods afterwards so it all fits.:)

    I weigh my food and track it in myfitnesspal, so it’s really easy!

  • Lol, very true. I tried cheat days and I didn’t want to practice it for more than that one week, horrible. Instead I I calculate a little junk into the day within the range of calories I want to be in and that has worked wonders for me. Thanks very much for the video Sean!

  • Hey Ryan, how can I loosen hips bro? Sitting in the bottom of a squat is rough for me, not mention that I’m 6’4.. like to hear what you advise!

  • My new favorite vlogger!! You don’t only look gorgeous, you have such amazing personality but more importantly, you approach fitness scientifically! Keep it up!

  • Hi there! Could you do a video on your take of GMOs? Since it’s such a controversial issue, I wanted to see what’s your think of it!

  • Sean, when I do skull crushers should I keep my wrists straight and firm or is it okay to let my hands fall back? Any input is appreciated. Thanks man!

  • I cheated yesterday for the Patriot game. Probably ate somewhere near 2500 calories in 4 hours. I fasted for 20 hours and my weight has only went up by 0.2 lbs

  • Very informative and helpful. What do you recommend to do in order to stop binge eating and just have a regular cheat day? Btw new subscriber ��

  • Nice! How can I know what I’m eating, I can do research on internet, but there are so many different results that I don’t know which one of them is true or false. Maybe you could make a video just like naming different things and saying if they are proteins, carbs, or what, that would be awesome!

  • I really appreciate that you know what you’re talking about when it comes to facts and science behind everything. That and the real emotional relationship with food. Keep this scientific takes on food coming!

  • Some food is unhealthy not because of sugar but because of poisonous Waters. Like I always feel I am worse when I eat fatty fish than when I drink nearly sugarfree Coke. I guess the sweetener is unhealthy too. Besides I ate homegrown spinach to it and the fried egg is not freerange, if it was the wolf, hawk, fox and Eagles would eat the hen ( we tried )that almost started to bloom and two days ago I fertilized it with some synthetic white stuff. It taste like some wild plants but does not grow too well. The homemade sugarfree rhubarbwater can evidently give kidneystones but protect from the cancerogen fish. Yes I ate fried food. In butter. Avokado that demand logistiks and red onion that contain carbs. I am really satisfied about to go swim and I cheated with a small tomato. Perhaps the best I did was adding chilipowder and the taste was excellent.

  • I caved today and ate a bunch of Doritos and a chocolate muffin, I’m also going out to dinner tonight with some friends from out of state who are visiting and we will more than likely share a carb rich dinner together. I also feel like “cheating” today has made me feel kinda crappy, but that’s good because hopefully that will motivate me to get right back on the KD tomorrow and stay on it for a while.

  • I’ve been doing the keto diet for 4 days now but I have family coming over in 2 days and they always bring junk food even when I beg them not to. Is it ok to eat junk food and sugar as long as it doesn’t go past the 50g?

  • Thanks for this. Can’t I cheat after 3 weeks of eating less than 30g, sometimes less than 25 g carbs? What if I excercise before and after hard? If not, Can it be a ‘light’ cheat? Say 150g of carbs? If not that either, how long should I wait?

  • I’ve been strictly eating keto for 2 months, today I gave in.. fast food burger, fries, chocolate chip cookies and white rice with dinner. I just needed a break and some comfort foods today. Im finding it difficult to shelter in place without some carby carbs. It feels heavenly to eat these foods but I know this can be today only or I will regret it. Tomorrow back on the keto train.

  • Great info! After 5 weeks on my keto journey that I share on my keto YouTube channel I’m fat adapted! Had a “cheat weekend” due family celebration, but I was able to keep carbs to minimum. I even ate cake!

  • This is not true for everyone. I have been on keto for 3 months and test strips shows I’m very high in ketosis. I slipped and had a very small piece of pecan pie and 24 hrs later I tested negative for ketones in my body. It took me 2-3 days to get my ketone levels back

  • I should be well passed the induction phase for Thanksgiving, as I’ve done 2MAD, OMAD, and one meal every other day depending on my HIIT needs since this summer. If I’m not as adapted as I seem, I’ll at least have some carb loading to look forward to for HIIT. It will be exciting to sprint with top fuel for a change, and I can also restore some leptin.

  • its funny that alot of these “comments” are excuses please do you guys even lift? try it then knock it. I’m smaller in phyical stature but much stronger then Gregory and I made the relative strenght Gains using this type of strategy Sucks in the beginning but see it though and enjoy:)

  • I did keto for 6 months in 2017 and I would have a cheat day every Sunday. I started my cheat day after 21 days of dieting. It didnt affect me at all, I went from 225 to 173 lbs.

  • I went 3 and a half months before cheating, I was going to have a cheat weekend, it turned into a week. After I started feeling like crap again, it was easy to go back to keto

  • Finally, someone who isn’t like “who said you could cheat?” we’re going to shame you for several weeks if you cheat because you’re not supposed to cheat. It’s “illegal” lol. The keto community can be pretty brutal with people who want a slice of cake or a baked potato once or twice a year.

  • Thank you Stephanie!! I love all of your videos, watch every single one of them. I was wondering if maybe you could do one over PMS and exercising and it’s effects before, during, and after your period?

  • I was on a diet for a month. Lost 15lbs. Then on my brothers bday I said “fk it, ima cheat today”.

    It took me 15days later to burn the weight I gained that 1 day…

  • if a person is on caloie deficit for fat loss does it matter if you lower your fat or carbs can you still get ripped? I hear so much crap out there… hard to know what’s right…

  • Im not going to lie, on the day before my cheat i would planned out what i wanna eat. Ice cream pizza tacos and honey buns… I be so bloated the next morning, im farting up a storm

  • The often embraced ‘cheat day’ is a common theme in many diets and the popular ketogenic diet is no exception. But new research says that just one 75-gram dose of glucose the equivalent a large bottle of soda or a plate of fries while on a high fat, low carbohydrate diet can lead to damaged blood vessels. https://www.sciencedaily.com/releases/2019/03/190327112657.htm

  • I cheated on a looot of chicken wings with a banana apple shake with some protein powder afterwards. I’m so full and i regretted it ��

  • My cheat meal is Chinese, with extra vegetable and no rice, so its not even that bad. Interesting note: people may give weird look when ordering just a tea at fast food places.

  • I dooon’t know I’m training for a year and I struggle to get even 2000 ccals a day I just don’t want to eat. 8000 ccals seems like.. I don’t even have a word for it.

  • I’m on keto one month, and I just had little bit of snacks(something like chips), and 3 cookies… I feel so sad. I dont know why I did it. I just felt so disappointed that in one month I lost only 2 kilos. While other people lose much more.. I know we are not all the same, but it’s just how i feel now. I dont know should i have a normal keto dinner now or its better to not eat till tomorrow..just water fast.??

  • Hello Adam, i just started doing warm-ups as work out:D (cause i was inactive for way too long so am taking it slow on my muscles) and i want to know what is it that i need to do to reach my healthy aesthetics body goals?
    I am not looking to have a muscular body, no six-pack, no pop-out muscles anywhere, just a feminine healthy body kinda like Stephanie but not her weight.. I am 50kg or 52kg (can’t remember), i don’t have belly fat, just a slight pump, and am 167cm if that helps..
    I live in Egypt so it’s hard for me to find someone educated and gets my goal!
    Almost every gym i went to, they focus on exactly what you mentioned which irritated me and i eventually decided am not going to any gym, and am gonna do it at home by myself with youtube help.
    I would REEEEEEALLY APPRECIATE your answer on what i need to do to reach my body goal.
    yet somehow i know you won’t even see this:(

  • Bla bla bla.eat what you want to eat sugar carbs or whatever but in moderation.I’m Mediterranean.all my family lived so long and healthy despite they consume sugar and fat and carbs.the only difference is that they don’t smoke they don’t drink alcohol and they don’t drive.la vie e belle keto is a torture

  • Right now in June 2020, Stephanie looks amazing!! Her body is now a perfect in-between of the too skinny and too big extremes she was.

  • Hi Stephanie! Very informative video, glad I came across it. I did have a question regarding your non-cheatdays. Do you ever eat small cheat meals on regular days or do you restrict to “junk food” on cheat days ONLY? Wasn’t able to find a video on this so please share link if you’ve already discussed this at some point. ❤️

  • great information thks. I have lost 30+ lbs and 4″ off waist so far on keto and intermit fast, and just cheated today after strict 3 week keto diet with ketone range of 1.1to 2.8. Went out for Bfast potatoes chicken fried chicken apple butter with grits ( i did slather my plate with about 3 T butter )
    and 2hrs later couple hand full of nuts and granola 2 oz orange juice ketone dropped to.6 and Glu after 2 hours only at 118

  • 7 weeks into Keto and I feel that I am Keto adapted remaining under 50g of carbs everyday. I think about cheating when I reach 12 weeks but I honestly feel great on this diet and my appetite it much lower and energy levels are stable. I may put off cheating for longer.

  • Kinobody You are really great and have great videos, but not ing agree with you, it varies from person to person,i have reefud-CHeat day every 2 weeks in this day i eat satisfactory number of proteins,many carbs from oats,rice,pasta and lot of ICE cream,chocolates,Pizza…I’ve never felt the consequences, body fat is the same, the better the pump the following weeks.But im ectomorph I would not recommend endomorphs,sry for bad english!!

  • 2:37 I never knew why I was so pissed when people said “just eat a little” when I say I’m hungry even when I’ve ate to my calorie limit (have an ED, am recovering, different story). That’s what it was. It’s an insult to my hunger. I don’t even intend to binge eat when I do eat (I eat… a lot at once); I don’t feel stuffed, I just feel full. Not even I-need-to-puke full, like, satiated full. Spread 2000-2400 calories throughout the day? How? And study and work on top of that? HOW? I don’t even have the energy right now to exercise, and I’m scared to death to eat more than I did, especially since I know I am going to EAT if I do. I just wish people around me would stop saying “just be normal.” I can’t. I’m not. That’s why I’m going through all these problems.

  • Very interesting. How do you decide when to have a cheat day? Do you have a periodical time frame or do you plan around activities/family meetings/holidays? I can see that heavily affecting the way a “cheat day” is viewed by the mind and body as well. Periodical “cheat days” might even condition the body in an undesirable way.

  • I love your commitment to doing what you think is right for you, regardless of what people think. You’re totally refreshing and inspiring. Love this. Good luck. I’ll be following.

  • I started the ketogenic diet about 8 days ago keeping my carbs under 15 until tonight… I ate a cauliflower crust pizza and didn’t realize the meal alone was 28g of carbs… Is that going to make me have to start over?

  • Im peruvian and i want to say you’re so beautiful and honest and your videos just not help me to understand how is life fitness but it also helps me practice my english, i love the way you talk and i love you and how I said before you’re so amazing**

  • I’ve been on ketosis just over a week and have got into ketosis very quickly as I checked with the sticks that changes colour. The other day I ate two lindors truffles which were only 5g of carbs each and the stick still came out dark purple. But that’s only because I was eating very little carbs. I won’t ever do that again lol

  • I started my diet last week. I fast Sundays, meat Mondays, vegatarian Tuesdays, cheat Wednesday, Thursday vegetarian day, meat Friday and vegetarian Saturday. I was told only eat one unhealthy meal on cheat day. This pisses me off. After eating healthy all week only ONE unhealthy meal. Am I being unreasonable? Last week I did this and I lost 4 lbs.

  • Can I have artificial sweetness on KD? Also if intermittent fasting can I have a protein shake in the morning with almond milk and no fruit added. I hear folks talk about coffee but I hate coffee.

  • Kinobody You are really great and have great videos, but not ing agree with you, it varies from person to person,i have reefud-CHeat day every 2 weeks in this day i eat satisfactory number of proteins,many carbs from oats,rice,pasta and lot of ICE cream,chocolates,Pizza…I’ve never felt the consequences, body fat is the same, the better the pump the following weeks.But im ectomorph I would not recommend endomorphs,sry for bad english!!

  • What should your first day of keto look like. If I’m just getting started what should I do first? Or is there anything specific outside of low carbs. My sister started 2 days ago, with a trainer that’s helping her reach her goals. He had her do the bullet coffee for 2 days breakfast and lunch, then a leafy and protein packed dinner.

  • Honestly, I could NOT have made it on this lifestyle without my Sunday cheat days. I’ve been low carb for 5 months and I’m down 60 pounds. It helps for me to know that I must be strict 6 days a week and that I’ll be able to have a donut or a papaya on the seventh day. I did this from the beginning and never gain. I just start back up and have lost steady. I don’t have a binge, just a treat. Yesterday I had frozen yogurt…yum! Today (actually down a pound) I’m back to salmon, asparagus, and marinated mozzarella..equally yummy! It’s all about balance for ME, I can NOT speak on what will work for others.

  • I hate the low blood sugars a few hours later…..or the hangover effect I get the day after a cheat meal…sometimes takes days to recover…no thanks. Staying 90% carnivore.

  • Is a glass of dark red wine or a dark beer 1-2 times a week okay when first starting out? Thank you for the video, short and to the point!

  • Greg, just subscribed, loving how you present easily digestible material like this. inspiration and education.
    I always felt that cheat days or gouging myself with crappy food, would rekind a sort of addition to the crappy food. And yet to me, it really isn’t ever that yummy anyways. Its just the fact that all the fat, sodium and sugar is literally addicting, which lead to me craving it.
    Now If i’m going to cheat its going to be out of necessity when hanging out with friends or a girl, or on something that is really fucking good, but preferably both. Still definitely not going to make a whole day out of it.
    peace and keep well!
    Joey

  • Right now in June 2020, Stephanie looks amazing!! Her body is now a perfect in-between of the too skinny and too big extremes she was.

  • I’ve just found this video (and your channel) I’m currently battling an eating disorder and about to start my recovery, and you (and Steph; I’ve been watching her for a while now) have helped me to recognize that although I’m probably going to put on weight, it’s not a bad thing. I’m still going to look healthy and fit, and I’m actually going to BE healthy both mentally and physically. So thank you, very very much

  • Might be a cultural difference, but being “ripped” as a woman is not..ideal.. at least for me. She’s a pretty woman. But her super lean picture looks emaciated. That extra ten pounds looks great on her, and another extra ten wouldnt be bad, just lift for muscle tone and strength, like Alan is saying here.

    I never want a six pack. I want a smooth, flat stomach. It’s more than okay to have softness as a woman, it’s more feminine!

  • The “fitness” industry isn’t accuratley portraying a fit body. Look at Olympians for example. They aren’t all ripped and muscle bound (obviously depends on their sport) its about fitting a specific body type which is all kinds of wrong

  • Enjoying your videos! My favorite cheat meal is PIZZZZAAAAAAA….by the way, I am doing split training, training twice a week the same group of muscles ( for example I train back and biceps twice a week) what would you recommend on how intense I should be training? should I train with the same intensity, the same group of muscle twice a weeks?

  • I love this channel, and I also love that you always seem to wear a t shirt that I’ve seen from Target. A couple of which I own too lol

  • I once went to a fitness expo with a friend to check out some of the fitness gurus from YouTube n Instagram. It was shocking to see what they look like in real life. Almost deathly anorexic, bad skin, dull red/yellow eyes, layers of makeup and bad fake tans. We went to McDonald’s after that

  • Been in a slight deficit for about 1 month and have cut out sugar and tried eating donuts and hated them tasted like straight ass any good home-cooked cheat meals that are sweet you eat

  • Thank you so much for this video. I found Stephanie’s videos couple days back and it makes me so happy to see all the positive responses from all kinds of people she is receiving.

  • I love this video, thank you so much for saying this!! I’ve heard so many men insult her for gaining weight, calling her obese and a pig. It’s infuriating coz she is nowhere near obese. Thank you for being a gentleman and being sensitive to how much she might struggle on a mental sphere. You tell the truth but in a kind way and I appreciate it:)

  • Seen this a few times with a few models. They put posts with how they looked when they were really skinny, making themselves I’ll to look skinny. And in the other picture they are at a healthy weight and looks loads happier. It’s insane.

  • Yeah, what woman would want to look so skinny and ripped? Ugh… I think she did the right thing, looks better and is more healthy now.

  • I love this channel, and I also love that you always seem to wear a t shirt that I’ve seen from Target. A couple of which I own too lol

  • Hello Adam, i just started doing warm-ups as work out:D (cause i was inactive for way too long so am taking it slow on my muscles) and i want to know what is it that i need to do to reach my healthy aesthetics body goals?
    I am not looking to have a muscular body, no six-pack, no pop-out muscles anywhere, just a feminine healthy body kinda like Stephanie but not her weight.. I am 50kg or 52kg (can’t remember), i don’t have belly fat, just a slight pump, and am 167cm if that helps..
    I live in Egypt so it’s hard for me to find someone educated and gets my goal!
    Almost every gym i went to, they focus on exactly what you mentioned which irritated me and i eventually decided am not going to any gym, and am gonna do it at home by myself with youtube help.
    I would REEEEEEALLY APPRECIATE your answer on what i need to do to reach my body goal.
    yet somehow i know you won’t even see this:(

  • The more obese you are, the more greenhouse gases you produce. It’s just like cows and their methane farts. Hence global warming, QED.

  • The most shredded guy i’ve ever seen in the gym told me he has a cheat day once a week, eating everything he wants. That day i’m good at. Just the other 6 to master.

  • Wow! So needed this! I have lost about 60 pounds, and feel great at 51! Love the gym, but I have been so focused on the number on the scale, the size of clothes I can wear, and my body fat %. I know better, but reinforcement is always helpful. I am focusing on building and maintaining muscle and see how manyWODs I can Rx!

  • Pepperoni Pizza ��

    Thank you once again Ryan for the amazing content �� You’re my go to youtuber when it comes to creating my workout programs ��

  • She is so inspiring! Brene Brown said, “Authenticity is also about the courage and the vulnerability to say, ‘Yeah, I’ll try it. I feel pretty uncomfortable and I feel a little vulnerable, but I’ll try it!’”

  • When they showed the leanest image of her she almost looked far too skinny and it was not attractive u could see her ribs. When she put on weight she looked better but still differently still to lean

  • I noticed some youtubers do 1 weekly cheat meal and others do what you do and occasionally have a full on cheat day but I haven’t seen anyone who does both. Do you think it’s either one or the other but not both? Would it be bad to do both? Also how often do you do cheat days?

  • When youre slim, why would u hide during a cheat meal. Nowadays its almost sexy for women to eat a lot, as long as theyre slim as ironic as that seems. Hypocrytical when it comes to bigger women

  • Hi Alan! Love your content and am really grateful you featured this video of Stephanie’s! I have followed her channel in the past as well as her series about going all in. I have a long history of ED, mostly bulimia but bouts of related disordered eating. I absolutely commend Stephanie for bringing light to her issues and putting herself in such an incredibly vulnerable place as a fitness content creator known for her physique. In more recent updates to her journey Stephanie regularly mentions how much better she feels, both emotionally and physically, which is AMAZING!

    I am genuinely interested to get your perspective on a couple of points. It seems that research/related implications and recommendations regarding set point theory applied with excessive dieting history are in infancy stages. ED refeeding is generally handled by medical practitioners and RDs with specific qualifications in treating the ED population. In the beginning of Stephanie’s sub series she mentions 2 online coaches she was working with on the all-in approach (they are listed in one of the early videos about starting all-in). After viewing the content of both coaches (not RDs) it seems that this approach can be EASILY misinterpreted as necessary for ANYONE who’s ever cut calories. There is no regard to proper nutrition for the most part, just eat, eat, eat.

    That said, I know have mentioned in the past that intuitive eating is rarely a feasible approach for obesity and disordered relationships with food. In Stephanie’s case it is very clear that she was too lean for her frame and metabolic needs for an extended period of time, but is this type of approach wise, and/or should it be guided by coaches without proper credentials? Likewise, adding on body weight quickly can VERY easily lead to ED relapse, even if it seems like a sound decision early on (one very difficult aspect of ED treatment and why it is usually medically supervised).

    Sorry this is so rambly! Keep up the great work!

  • You’re too nice imo. She is trying to make it ok to have an eating disorder and body dysmorphia, with the end goal being money. An extremely bad influence on young, impressionable minds. Her boyfriend Jeff is no better. They promote an unhealthy lifestyle and try to normalize what should be considered an unhealthy mindset.

  • As someone who’s been very underweight (not anorexia), it’s very true that as you are nearing a healthy weight, you feel the need to eat less. When I first started eating whatever I wanted, I could eat a Subway foot long for breakfast… And feel hungry for another one. But as I neared a healthy weight, how much I was hungry for went way down, and naturally only became able to eat half foot long, a lot of the times not even being able to finish that.

  • My concern is that she might become excessively fat. I’ve seen “recovered” anorexics develop overt obesity when they ate in an unrestricted fashion. The key is to select the right foods. If you eat a salt-free, sugar-free diet, then you will naturally achieve a healthy (and attractive) level of body fat.

  • I’ve been hungry before but I have never had the urge to eat 10,000 calories. That’s insane. The idea of that level of gluttony makes me nauseous. It’s a serious turnoff to think of a woman eating that much.

  • I think you looked tremendous before, remember a size 6 dress now is far larger than what a size 6 dress was in 1920’s. What does that tell you about today’s excesses.

  • Been following her for a long time. All in is great. I love her honesty. She is such a contribution to women and the fitness industry.

  • I’m Asian and my BMI is 24.6 and depending on websites and regions I’m either slightly overweight, or just overweight (but still on the lower end thankfully). Starting this year I’ve made a promise to myself to become more active and healthier and have been looking for more health promoting content and literally found your channel yesterday! I love all of your videos! I love your brutal honesty and how you DO care for the health of people! Please keep up your work! We need more people like you in this world!

  • Hi Stephanie! Very informative video, glad I came across it. I did have a question regarding your non-cheatdays. Do you ever eat small cheat meals on regular days or do you restrict to “junk food” on cheat days ONLY? Wasn’t able to find a video on this so please share link if you’ve already discussed this at some point. ❤️

  • Yeah, all you are saying you are right… But I have so much fat on my belly… Wearing many tipes of T-shirts and dresses makes me feel unattractive and therefore sad. This is why I am trying to lose it. I look prettier and more confident when I am slimmer. So sometimes I actually workout because of the looks. Not everyday, obivously I also feel better when my body is strong and when we go to walk to montains and I am not all tired after 30 minutes so I am always kind of ready for adventure..
    What can I do.. I never said I wanted real sixpack… But dude, this fat on my belly is just not pretty. And it’s been on my mind for 10 years…
    Yet I still haven’t lost it cause I do sport, then I quit and start and so on.. not very stable..

  • The fitness industry needs more people like you! You’re a great role model:) I’m so thankful for your content and thanks a lot for sharing your journey!

  • I’ve got an inside elbow I guess tendon pain. Hurts like hell but dammit…
    Anybody relate????
    Been working out for years but its never been this bad. I have to work out…
    H E L P!!!!!!

  • The fact that a guy like Ryan talks about caloric deficit would blow Einstein’s mind. Dude you don’t get to talk about a cheat meal or day, you lead a cheat life at that freakin size….

  • I’ve given up on this lucky I make it through most days. If it’s appealing and in front of me (and gluten free or reduced not big on sweets, just don’t crave them), then I might eat it otherwise I eat less overall. I’ve always been skinny. Always and I don’t care anymore. Money is my god.:-)

  • Hi Stephanie, i have a question… i’ve heard that hipthrust are dangerous, as a scientist, do you agree with that? Can you please make a video explaining why some exercice like hipthrust could be dangerous and how to avoid injuries?

    I always love your videos!! ��

  • I can definitely relate to the nagging hangry attitude… Gets worse for me at night when snacking cravings kick in. I’ve also noticed that when I do have cheat moments or meals, I’m much happier, but a huge mental hurdle for me to get over without modifying the rest of my calories and macros for that day.

  • Thank you Stephanie!! I love all of your videos, watch every single one of them. I was wondering if maybe you could do one over PMS and exercising and it’s effects before, during, and after your period?

  • Is it normal to not crave for a cheat meal after cutting for a while? When i started “dieting” i’m always looking foward to the one day of the week but since i started fasting, it made me not crave for pretty much anything. Maybe it’s because i’m losing 2 pounds a week right now and i’m super happy and motivated but i’m really worried about hitting the weight loss wall.:( only 6 to 7 pounds to go!

  • Sean do you use any apps to track calorie intake, if not do you suggest any? Also how to calculate what your calorie intake should be for “bulking”, “cutting”, etc

  • When youre slim, why would u hide during a cheat meal. Nowadays its almost sexy for women to eat a lot, as long as theyre slim as ironic as that seems. Hypocrytical when it comes to bigger women

  • I want to know what Ryan considers a cheat meal. We might be on two different worlds when I’m eating Chicago style pizza and ddrinking melted chocolate ice cream and he ate a bagel with extra cream cheese.

  • Probably organic Late July tortilla chips or Beanfields chips. Mostly raw foodie, vegan, sprout my own stuff, minimal sugar, carbs in the form of fruits, dry fast every month.

  • This guy just basically takes content other people have already made, or information that’s already public knowledge and condenses it into a shorter format so you all think it’s new information and you just eat it up lol

  • I’ve heard it said that your body wont be able to absorb all the calories from all that food you eat on your cheat day. So it won’t be that much of a caloric surplus. Sounds like bogus to me. Is there anything to it?

  • Been in a slight deficit for about 1 month and have cut out sugar and tried eating donuts and hated them tasted like straight ass any good home-cooked cheat meals that are sweet you eat

  • Great videos, Sean. What I’ve done is have a “refeed” meal weekly, but it’s basically at maintenance or maybe 200 over. But it’s very high carb, low fat. It has worked and I’ve consistently lost 1-1.2 lbs/week since July 1st. Down 41 pounds.

    I fit in ice cream, etc, now and then, and still stay in a deficit.

    It works, guys. Be meticulous; measure/weigh everything if you have to.

  • I am currently on my fith day of keto the first four days I ate less than 40 net carbs, today less than 30 net carbs, and I workout roughly 6times a week. I plan on eating less than 25 net carbs a day in 7-10 days. When should I be able to have a cheat MEAL (Not day)? I cannot afford any way to measure my ketones.

    If there is anything I can awnser that would help ill try

  • Enjoying your videos! My favorite cheat meal is PIZZZZAAAAAAA….by the way, I am doing split training, training twice a week the same group of muscles ( for example I train back and biceps twice a week) what would you recommend on how intense I should be training? should I train with the same intensity, the same group of muscle twice a weeks?

  • I fast for 30 plus hours workout twice in that 30 plus hour fasting window. And do 2 more hours of cardio which most of the time playing B ball. I do this every other day today is a fasting day. So two weight training sessions followed by 2 hours of B ball. And I get over 100,000 steps in a week. But on my eat days don’t bother me or I might eat you and your kids lol. No holds bar on my eating any and everything goes. Don’t get me wrong I get my protein in and vitamins and greens and all that good stuff. But I pig the Fu*k out and I feel great get some rest and back at it again.

  • I’ve been struggling with this for a year and a half now and finally as of today realized I have to let go of “cheat days” for the most part. About 15 years ago I read Body For Life and it was my go to source for training and diet. It is still a great system to get into shape, but it preached full on cheat days (I think that’s where the entire concept came from actually). I realize that now, especially being in my 40’s, it just doesn’t work if I want to reach that next level of fitness unfortunately. I routinely on Sundays would consume 6, 7, even 8,000 calories and like you said, I’d erase all my weeks work and have even gained some fat back. I’m gonna try my hardest to have no cheats whatsoever for a month then slowly reintroduce some refeed days back in. I tell you, growing up addicted to sugar and tons of carbs really mentally affected me more than I realized. Some people don’t struggle with this aspect of fitness but it can be very challenging at times. Anyways thanks for your content I really enjoy all your videos!

  • I’ve given up on this lucky I make it through most days. If it’s appealing and in front of me (and gluten free or reduced not big on sweets, just don’t crave them), then I might eat it otherwise I eat less overall. I’ve always been skinny. Always and I don’t care anymore. Money is my god.:-)

  • Burger King is my “monster under the bed”. If I unleash this beast more than once or twice every 6 months I will turn into the stay puffed marshmallow man.

  • Thank you for your honesty! I’ve struggled with the same things. Now I’m pregnant after having lost my period:) I think you should check out Brittany Brown’s channelBeating Binge Eating. I don’t think you’re a binge eater by any means, but her philosophy has helped me tremendously and is 10000% sustainable for the rest of my life. Will prob help you after your “all in” phase which is awesome btw. You’re still incredibly fit and beautiful!!

  • Legend has it if you take your cheat meal with you to a training session with Ryan, he will make you pick it up… while squatting… with your anus.

  • I literally looked up if I could gain muscle while being in a calorie deficit. Perfect timing for a video. Although I do have a question. Can I gain muscle while just using resistance bands at home?

  • I hate the low blood sugars a few hours later…..or the hangover effect I get the day after a cheat meal…sometimes takes days to recover…no thanks. Staying 90% carnivore.

  • Great Strategy Coach Sean for those of us who LOVE TO EAT! This makes perfect sense and it is something very sensible and doable for the LONG TERM! COACH SEAN NALEWANYJ FOR PRESIDENT!!

  • For me as underweight female who was trying every single way to gain weight during 10 years of my life I’m really appreciate what she said, now yes I’m still under weight but I’m really stronger than ever working out 5 days a week and guess what I’m gaining weight slowly but getting stronger terminusly after I shif my focus from getting more weight to be stronger and getting older healthier. Our main problem that we getting motivated by wrong reasons. When we change the focus the result will come

  • i will add though that going over for one day while on a deficit on the rest of six days, it is still possible to lose weight. even if the deficit during six is 400 i.e and when going over you go up to double intake for that day.. i have done this for many months. frankly what you eat for one day cannot be stored into your body the same way as if you’d go over for several by only a small margin. it is not the same.

  • Strict nose to tail carnivore for 13 days at a time and every 14th day, it’s cheat day. Love me some buttermilk pancakes with all the fixin’s. Chicken and dumplings is another favorite.

    #feelsgoodman

  • The only thing where you are wrong Greg is with the statement that you can eat everything as long as you are in a calorie deficit.If you have insulin intolerance which i heard at least half of US citizens have you might not burn fat even if you are at a calorie deficit.The reason is that when you eat just a little bit of sugar and you have an insulin intolerance your insulin could be in a high-rise during several hours.so in that time you cant burn because insulin is up even if you are in a deficit.thats a fact

  • I think if you workout 6 days a week, cheat days are fine. But, I only lift 3 days a week so I just eat maintenance once a week. Dropping fat like crazy.

  • She’s gorgeous either way but i hope it’s eye opening for women that you don’t have to be horrified if you gain a few extra pounds and that you don’t have to starve yourself. Eat healthy and work out.

  • Just love it what you say and so real not so scientific. I do intermittent fasting following you over year have been successful. And these cheat days the other channels talk about suck and would not do it, and it’s true what he said that you gain weight and takes days to shed. Keep up the great work.

  • Nice! How can I know what I’m eating, I can do research on internet, but there are so many different results that I don’t know which one of them is true or false. Maybe you could make a video just like naming different things and saying if they are proteins, carbs, or what, that would be awesome!

  • You been cutting calories all week -500 a day and one day out of the week you eat 500-100 calories over what you would normally would eat. This will not get you fat if anything it will help you loose weight because your body is going to go in survival mode if you don’t fed it and it’s going to try to reserve fat because it doesn’t want you to loose it. Our thoughts and technology is modern but your body is still thinks your a brainless caveman. It’s you vs your body and you have to out smart it.

  • Tried a cheat day for the first and only time ever. The day after felt like complete garbage and, to be honest, eating the junk wasn’t anywhere near as satisfying as I thought it would be.

  • “cheat days invariably leads to overconsumption of calories” ummm thats the whole point of it dummy. Thats why it’s called CHEAT day.

  • I just watched Brandon Carter say the exact opposite. Considering Brandon makes this dude look like Poindexter I am going to stick with Bradon´s advice.

  • I was considering allowing myself a cheat day once a month, because my favorite food would have to be pizza.
    I’m doing an intermittent fast low carb/keto diet.

    I’m only on my second day so this is all still very new to me, but would I be okay making or ordering a pizza at the end of every month as a treat?
    Not going to be doing it at all if it will hurt my attempts to lose weight severely.

  • hey Greg seriously keep it up man. been watching most of your videos. I feel like you and I are pretty much on the same path, your just way ahead of me hahha

  • Thank you Stephanie, found this super helpful! I think we all (when cutting) encounter roadblocks with being able to persevere, and it’s so productive to know that a cheat day won’t derail progress in the longer term. I’m looking forward to incorporate one in the near future!

  • Iincluded am one of those people and I’ve been lessening my caloric intake, though because puberty is at hand in these stages of my life, I’m not exactly sure how I should continue and what type of exercise I should do if I don’t go to the gym

  • Totally agree. Don’t call it a cheat day, since it psychologically gives u a “Eat whatever I want” feeling. Refeed is much better! Just go over your maintenance a little bit, maybe 500 1500, it depends. My personal experiences are, if you can compensate your extra refeed calories in 1-3 days, it should be fine and you can move further in the next week. If you spend 5 days or a week to just burn out the calories you eat in your refeed day, then the refeed day does not make any sense.

  • Cheat days alwaus boost my metabolism, however, my insulin levels are so damn high, that by the next day, I am still craving food because my body had not had nutrition for 24hrs. So this is so true!

  • sean you haven’t understood the reason why cheat days exist. it has nothing to do with calories but with your thyroid. if you eat less your body will adapt and downregulate energy expenditure. to prevent this, a cheat day allows you to eat as much as needed so that this doesn’t happen. and your body still burns calories

  • Been following her for a long time. All in is great. I love her honesty. She is such a contribution to women and the fitness industry.

  • People need to learn how to make clean foods taste good on a diet. I love all my diet recipes and foods…. Cheat days or meals are unnecessary if you already enjoy the food you are eating.

  • I have an active/manual labor job and exercise 6x per week 3x heavy lift/conditioning and 3x weighted vest hour hikes. So my maintenance is 4000 cals a day. I’ll do 3200-3400 of clean food six days a week. Then on my rest day, maintenance worth of junk food. But I am doing intermittent fasting 7 days a week. LOVE IT!

  • cheat days arent just for fat burning. they are also for helping people not feel like they miss out on eating foods they love. you can say eating a refeed day works better. but one thing science doeant cover in terms of diet is that people want to enjoy life and not diet all year round. if you cant drop body fat by dieting 6 days a week and having a day off… then your diet is not on point.

  • Look I appreciate your efforts to educate us but BBC (Big Brandon Carter) had beat you to it. He loves cheat days, and he is like thrice as ripped and has at least two times the more muscle mass than you

  • You’re too nice imo. She is trying to make it ok to have an eating disorder and body dysmorphia, with the end goal being money. An extremely bad influence on young, impressionable minds. Her boyfriend Jeff is no better. They promote an unhealthy lifestyle and try to normalize what should be considered an unhealthy mindset.

  • Hi Greg I subscribed an like all ur videos because of Durienrider! Keep plugging away I may donate money to you for every video Dririnriderer make.. Keep up the great work

  • Hey Sean, I’m 24 years old I weigh 60 kilos and I’m around 5’4”. I’ve been working out for about 3 months now and I notice that I don’t seem to lose or gain weight? I’ve tried eating more then less but seems like I stay on the 60 kilo mark. I do see improvement on my body though but do you think I should have a strict diet or just eat whatever I can? Thanks!

  • I go by the furnace theory. If you have a good fire burning, clean diet, you can throw crap in the furnace and it burns up fast. Too much crap on the fire will slow and smother the fire. Ryan thanks for your naked pea endorsement, it’s great!! I have to supplement and over 50 years of training thought bloating and protein farts were part of life. I thank you and my family and friends thank you.

  • Great videos, Sean. What I’ve done is have a “refeed” meal weekly, but it’s basically at maintenance or maybe 200 over. But it’s very high carb, low fat. It has worked and I’ve consistently lost 1-1.2 lbs/week since July 1st. Down 41 pounds.

    I fit in ice cream, etc, now and then, and still stay in a deficit.

    It works, guys. Be meticulous; measure/weigh everything if you have to.

  • Show us by removing your cheat day videos and walk the walk.. those cheat days are not healthy from any perspective if your going to be an advocate for great health! but good luck on your journey Steph.

  • Guys… I really tried everything… Cheat days are probably good ONCE a month, but not on a weekly basis! It sets you back! Have a reasonable cheat meal if you may (don’t end up binge eating with that meal). But if you need to lose fat, Kinbody is the best thing I’ve tried so far. It just suits me excellently. I am on Warrior Shredding Program still in my second week. I’ll go for fat percentage measurement end of March 2016.

  • umm it’s a cheat meal….1 meal that is all and its totally fine. i’ve been having a pizza every friday and some diet soda. it’s meant to be a reward for your discipline and dieting. it actually sends your metabolism into over drive and you burn more. there is a science behind it but a cheat day? never heard of that. as long as your in a defecit one CHEAT MEAL isn’t gonna destroy your deficit.

  • thanks for the advice. I started 5 months ago 300 pounds with 200 as my goal. I’ve used intermittent fasting as one tool in my journey. I’ve also used cheat days. I’m down to 250. Lately, I don’t get the same pleasure from the cheat days. I have switched to what you are calling free meals. I like it better and I think it will serve me better as I get closer to my goal weight.

  • Greg sweet video, I fully agree with no extreme surplus/dieting because your intermittent fasting tactics are bulletproof for promoting a lean healthy physique!

  • This is really good advice to hear. I do still beat myself up mentally if I eat not so healthy food. Not as much these days though. I do enjoy what I eat but because I’m also very much into exercise I keep thinking a piece of cake or burger will “set my results back”. Will have to start looking at the bigger picture and not turn eating into rocket science too much.

  • +kinobody

    The only flaw I can think of in your system, is that you’re not necessarily getting the best nutrition in eating whatever you want. I ‘totally’ hear you with regard to eating so that you are eating what you enjoy. But what you enjoy isn’t necessarily what is healthy for you, or gives you the best nutrition. I wonder is there a good way to get all your nutrients, but also do the other stuff.

  • Cheat days alwaus boost my metabolism, however, my insulin levels are so damn high, that by the next day, I am still craving food because my body had not had nutrition for 24hrs. So this is so true!

  • Stupid question, should you have a cheat day when intermittent fasting? I only eat between 2pm and 10pm. I’ve tried a bunch of different diets and it seems impossible to lose fat.

  • my cheat day is a day where I don’t do IF but it out of the bule moon that I don’t fast I normally fast everyday but is it okay if I sleep late but woke up really hungry is it okay to eat but I still maintain my deficit and the next day I go back to fasting is that okay?

  • This is the mistake i keep making. Im being so careful with macros and workouts during week, but i pig out on sunday and it takes 5days to get back to square 1. Im not making that mistake again.

  • During a cutting diet with a certain timeframe, it really is pointless and counterproductive to have cheat days or cheat meals even. A proper re-feed (no junk) at maintenance levels or with a slight caloric surplus every fourth day is fine and helps with tricking the body not to go in starvation mode and also helps with sanity.
    If the goal is to get lean on a more flexible timeframe, cheat meals can be spaced every third re-feed (12 day intervals) or incorporate a cheat day once a month.
    During maintenance above method works great.
    During bulk, cheat days once a week is common practice.
    I’ve cut to 6% in 12weeks with no cheats and I’ve cut to 6% in 24weeks with epic (10k calories plus a day) monthly cheat days. It all comes down to how much time you’ve got and your level of discipline.

  • Greg, just subscribed, loving how you present easily digestible material like this. inspiration and education.
    I always felt that cheat days or gouging myself with crappy food, would rekind a sort of addition to the crappy food. And yet to me, it really isn’t ever that yummy anyways. Its just the fact that all the fat, sodium and sugar is literally addicting, which lead to me craving it.
    Now If i’m going to cheat its going to be out of necessity when hanging out with friends or a girl, or on something that is really fucking good, but preferably both. Still definitely not going to make a whole day out of it.
    peace and keep well!
    Joey

  • hey Greg seriously keep it up man. been watching most of your videos. I feel like you and I are pretty much on the same path, your just way ahead of me hahha

  • So make sure to train on cheat days so calories still stay low.
    I’ve lost 5 stone doing that.
    eat clean 5 days and train 6 days a week and train on the weekends plus eat things I like and the weight still drops.

  • Question Greg: Couldn’t a 24-36 hour fast compensate for a “cheat day”. I’ve read several credible articles on IF who say that 24 hour fasts are recommended as often as once a week to reap even larger benefits from IF. They even recommend them after a “cheat day”.

    So if my maintenence is 2,500 and on my cheat day I consume 4,500 calories (a big big cheat day) then I could still be at a weekly caloric deficit if I do a simple 24 hour fast following the cheat day. What is your opinion on this?

  • I dooon’t know I’m training for a year and I struggle to get even 2000 ccals a day I just don’t want to eat. 8000 ccals seems like.. I don’t even have a word for it.