Should You Have Cheat Meals?

June 4, 2019

A huge frequently asked question I hear is “Should I be having cheat meals?” and personally I think anyone who says NO to this question is out of their mind! Today we’re going to get into why you should be having cheat meals AND how often you should have them





I want to talk to you guys a little bit about my Heroes Fitness Ultimate Meal Plan. This is something I spent a lot of time working on and it seriously works. This meal plan is a mini book that will answer every question you could think of with it’s extremely in depth explanation.

Not only that, but it includes a color coded system, so if you don’t like salmon, for example, all you have to do is go to the color list and find something in red to replace it with.

Yeah, it really couldn’t be more simple than that guys; oh wait yes it can! I even included a grocery list for you so you have to think even less.


You can download that today at my website THANK YOU!

So, I am starting a hopefully weekly series where I will talk to you guys about cutting, mistakes I have made, and the process I am currently going through. I am on my cut right now, and I want to take it as an opportunity to help you guys start yours! And the topic of today is cheat meals. Yesterday, I had my cheat meal, but I decided that first I needed to earn it. Me, my mom, and my girlfriend all went to the gym on an empty stomach and worked out really hard before lunch… check it out!

















That meal was at Shake shack, actually my first time ever trying it. Some of you may know that I gave up meat after Christmas last year, so I got their “shroom burger” and BOY! Was that awesome. It was well worth the wait.


So I am going to try to keep this as short as possible… Yes, you should be having cheat meals. For some reason, people think fitness professionals gave up the desire to eat good food and this couldn’t be farther from the truth! I crave pizza daily, guys. So what if I told you cheat meals actually HELP me lose weight? Yes, it’s true, and here’s how.


Losing weight, or just being healthy, relies mostly on discipline. Cheat meals play a role in that discipline. If you can suppress your cravings, for example, for a full week, you should reward yourself by eating whatever your craving. I should stress that this should only be a cheat meal not a cheat day.


If you suppress your cravings for too long, before you know it you’re going to get sick of your diet and give up altogether. Having cheat meals may slow down your progress in the short term, but they will more importantly help you change your lifestyle habits rather than make you feel like you’re dieting, this way, you can keep it up forever. This will stop you from losing weight just to put it right back on.


Another important note is that cheat meals should be scheduled, not spontaneous. If you have a scheduled cheat meal on Friday, this will force you to discipline yourself, making Friday a reward for sticking to your word. If you randomly decide that you’re going to have a cheat meal, there’s no structure or discipline, so there’s a higher chance you’re going to just do the same thing tomorrow.


The final thing I want to talk about is how often you should have cheat meals, and I’m gonna breeze through this because this blog is already getting long. For beginners who are just trying to instill some healthy lifestyle decisions, I typically recommend two days a week to have cheat meals, and to spread them out. An example would be having a dessert cheat meal on Wednesday, and a savory cheat meal on Friday. This is also what I do throughout the year, when I am not cutting.


For someone more intermediate, who has some experience, I recommend one day a week. This is what I do when I am trying to lose a few pounds.


When I am doing a more serious cut, I will have cheat meals slightly less frequent than once per week. Normally 9-10 days between cheats.


When I am coming off of a cut, I will again limit to once a week, because your body can be extremely carb & fat sensitive, so you risk gaining a lot of weight in a short period of time.


Thanks for taking the time to read this blog entry. I hope you found the information helpful, and if you have any questions, comments, or smart remarks, you can email them to me @











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