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Day 35: Cheat Days

Today, I woke up and weighed myself. Weight is: 83.5Kg. Yesterday I consumed 262 calories below my BMR and did 372 calories of exercise above my BMR. Total deficit is 634 calories.


Cheat Days are important. We’re not perfect, so we need to plan for that imperfection. Cheat days allow us to indulge in some of the foods and treats we have been missing.


There are two important things to do for cheat days. The first is to make sure your cheat day is incorporated into your weekly meal plan. For instance, if you plan on having a weekly caloric deficit of 2000 calories and your cheat day is an excess of 500 calories, then you need to have a deficit of 2500 calories on the six other days. The second important thing about cheat days is to not over do it. 900 calories extra is quite a bit, it should indulge your desires, 2000 extra calories is extreme.


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