Cheat meals are a very important addition to your nutritional regimen. They are necessary both physically to trick your body from adapting to a lower caloric intake and psychologically to keep your mind jolted to get through the week with the same intensity and vigor that you started with. Cheat meals and days truly have their benefits.

One day a week, I take the day as an opportunity to get “everything out of my system.” I eat as much as I can and whatever I want, and that way I am prepared to eat like a Spartan for the rest of the week. It provides me with the right mental attitude going into the week. I do not notice getting any “fatter” by implementing such a high caloric day. In fact, it makes me more lean because I’m so strict the rest of the week because I don’t have the urge to cheat. I know the cheat day is right around the corner. In fact, studies also show that a physically active individual who works out with weights regularly who has one day a week where he/she eats double the amount of calories as normal, will use those calories towards muscle growth rather than fat gain. So it is very beneficial for you on multiple fronts to have a cheat day. A typical cheat day will look like the following:

Meal 1: Egg Omelete with Muenster Cheese and Buckwheat Pancakes

Meal 2: Pita Chips with Hummus

Meal 3: Baked Macaroni and Cheese

Meal 4: Slice of Pizza

Meal 5: Penne ala Vodka with Grilled Chicken

Meal 6: Dark Chocolate Ice Cream with Pieces of 70% Dark Chocolate Mixed In