This works for ppl who adhere to a diet everyday. Most likely your entire life is a cheat meal with intuitive eating. Well, look at America. We intuitively eat and America is obese as shit.
Also depends on your definition of a cheat meal. More jasmine rice with your meals? Or we talking brownies and pizza? Like everything in this shit, its individual. Deep enough into prep ill have refeeds and drop 2 lbs. That just means things are going good.
See I need like a mental “break”. I tried adding like a little extra rice or potatoes to a few meals, didn’t help
I like 1 “controlled cheat” almost every time I’ll go get 2 sushi rolls, not fried, no cream cheese stuffed ones. And a beer. Pretty decently clean and I like the atmosphere of friends/family and going out to dinner
The next day I wake up mentally ready to get strict agsin
I think they are very individual based
I like them through the whole prep , on the beginning more as a mental break and to keep some normalcy in the family life , Early on they will be like a steak and veggies dinner , nothing bad. As the calories get reduced and the fat is coming off the meals change to more of a refeed/metabolism boost. The last few weeks each refeed will be carefully watched and timed so we know when and how to manipulate carbs and water for a show
Depends on the context; such as how deep in prep one is, metabolic factors, etc. My coach prescribed me a high “fat” meal every week during my last 3 preps to be consumed in addition to all my other clean 6 meals. I’ve seen people misuse that word for an excuse to eat whatever they want off plan, even after just starting a diet phase. I guess some look at it as a well deserved reward meal for sticking to a diet all week.
Yes I do a refeed day on my 1 off day from gym. Normally rest day/refeed meal is day after legs. I do the meal on that day because that is the day the body is going to need that glycogen fill ups to assist in recovery. Show prep extra sweet potato pr something like that, Bulking I eat 1 meal of whatever I want!
A good big cheat meal is basically necessary to trick your body into thinking it doesn't have to preserve body fat. Hard dieting will cause your body to adapt and make it want to hold on to bodyfat (after a while). A cheat meal every now and again is an absolute necessity to keep the fat burning going.
In a bulking phase now, I try to stick to a 750-1000 calorie surplus but on the days where I binge eat 4000-5000 calories (1500-2500 surplus apx) calories once or twice a week I typically get a bit more recovery and and that is usually when I seem to hit new measurement and lift PRs so far been doing this for 5 weeks and am up 15lbs while only adding 1/4 inch or so to my waist. Arms up an inch, thighs up about 1.5 inch, chest up 2 inches etc.
So if we call those binges cheat meals, they definitely help gains on a bulking phase. I plan on cutting down on weed so I don't binge as much and making them more controlled and strategic. On a cut thou, not fucking way! I tried that and all it did was slow shit down and draw out the pain lol.