ok...so since i started my clean eating and workout program on monday i have done either cardio or weights everyday, tommorow i decided to take a day off.

My question is since i wont be doing anything physical tommorow should i switch up my diet to include more carbs from veggies rather then complex carbs like whole wheat pasta and whole wheat bread?

i was thinking something like this.

meal one: whole wheat bagel/4 eggwhites/soy cheese/2 slices turkey bacon.

meal two: handfull of carrots with natural peanut butter

meal three: chef salad with grilled chicken/1 serving cottage cheese

meal four: muscle milk protein shake (2 scoops with water)

meal five: seafood salad with fresh fish/1 brown rice sushi roll

meal six: 4 eggwhites/1 slice whole wheat toast

p.s. its amazing how much better i feel after only 4 days!

Personally I keep with the same balance of nutrients even on my off days - but I can see your logic in wanting to drop it down a bit...

The meal you laid out looks good to me though! Just make sure you're getting enough cals. :tu:

Just my $.02

You could use your day off as a cheat day.
Basically during my cheat days I eat everything that my heart desires.
If your excersize and dieteray approach are good the rest of the week, nothing stands in your way.
It even helps to boost your metabolism, not to mention the mental gratification.

Good luck with it.

Just a word of caution: not everyone can get away with this.

Eleonardo, have you achieve low single digits body fat, if that's your goal, using a cheat day? If so, that's commendable.

Many people, however, go extremely overboard and yes, you can negate your progress from the week.

Furthermore, it's a myth that a weekend cheat boosts your metabolism. It might create a little thermic effect from the feeding, but that will be far outweighed by the additional calories. The idea that it "boosts" your metabolism for the coming week isn't true (I know it was popularized as an idea in Body-for-LIFE, but science and experience show otherwise) ... it takes several days of eating at a certain calorie level to create a significant change.

What splurge meals and days DO impact is certain hormone adaptations, but this can be handled with a few splurge meals.

For days off, I would, as the others here said, not worry too much about your nutrients. For example, people spend a lot of time worrying about protein after a workout when in fact the muscle tissue that is rebuilt is built up to 72 hours AFTER the workout, so it's important to get those nutrients every day, even days when you are recovering that.

So, bottom line, if you can take the whole day and see results, great! If you find your results slow, as many have in the past, due to taking a "free day" then consider turning it into a free meal or two free meals instead. And remember, it's not free, the calories do count, so eat WHAT you want, but don't eat AS MUCH as you want. There is never a need for gluttony or overeating, and is actually very unhealthy (you are 2.5 times more likely to have a heart attack after overeating than when you have a normal meal, for example).

Jeremy

You could use your day off as a cheat day.
Basically during my cheat days I eat everything that my heart desires.
If your excersize and dieteray approach are good the rest of the week, nothing stands in your way.
It even helps to boost your metabolism, not to mention the mental gratification.

Good luck with it.

if meal six before you go to bed, lose the whole wheat toast and replace it with good fat

Just a word of caution: not everyone can get away with this.

Eleonardo, have you achieve low single digits body fat, if that's your goal, using a cheat day? If so, that's commendable.

Many people, however, go extremely overboard and yes, you can negate your progress from the week.

Furthermore, it's a myth that a weekend cheat boosts your metabolism. It might create a little thermic effect from the feeding, but that will be far outweighed by the additional calories. The idea that it "boosts" your metabolism for the coming week isn't true (I know it was popularized as an idea in Body-for-LIFE, but science and experience show otherwise) ... it takes several days of eating at a certain calorie level to create a significant change.

What splurge meals and days DO impact is certain hormone adaptations, but this can be handled with a few splurge meals.

For days off, I would, as the others here said, not worry too much about your nutrients. For example, people spend a lot of time worrying about protein after a workout when in fact the muscle tissue that is rebuilt is built up to 72 hours AFTER the workout, so it's important to get those nutrients every day, even days when you are recovering that.

So, bottom line, if you can take the whole day and see results, great! If you find your results slow, as many have in the past, due to taking a "free day" then consider turning it into a free meal or two free meals instead. And remember, it's not free, the calories do count, so eat WHAT you want, but don't eat AS MUCH as you want. There is never a need for gluttony or overeating, and is actually very unhealthy (you are 2.5 times more likely to have a heart attack after overeating than when you have a normal meal, for example).

Jeremy



I haven't achieved low single digits body fat. I have however come from 23% to 14% (and added muscle!) in a couple of months using SGX. The cheat meal answer I provided was what I learned directly from SC.
I don't know if it is scientifically proven or not, I just know that I accomplished that with my weekly cheat meal.
That being said I don't know if I could have done better if I wouldn't have used a cheat meal, or any other variations one can think of, I just know it worked.
On top of that, I highly appreciate the mental aspect of the cheat meal. It really helps me to stay focussed the rest of the week.
All in all, for me it worked :)

ok well my off day is almost over so here is what happend:

meal 1: HW bagel/2 slices veggie cheese/2 slices turkey bacon/4 whites 1 yolk.

meal 2: natural peanut butter with handfull of carrots

meal 3: muscle milk protein shake

meal 4: garden salad/1 serving cottage cheese

meal 5: .25lb BH turkey/2 slices HW bread

meal 6: steamed jumbo shrimp with veggies no sause no rice (chinese)

i know this is a mental thing since i havent worked out today, but i feel like i overate today.

doesnt look like you overate at all...man i think its normal theres a point where your ritual becomes an obsession...you begin to care so much about your workout and nutrition that even when you arent cheating...you feell ike you are...sometimes i cant even get food at the store because i drive my self crazy reading labels..trying to steer clear of processed food...(even if its not processed...)

Yesterday was my off day too.....i ate good all day except for my final meal...I went out for Sushi and had many many pieces.....I just sort of said what the hell, "one meal isn't gonna kill me".....I'm down 15lbs. since Jan.3....I'll go hard at the gym today...Run for 1hr/lift a bit too.....Does one meal like Sushi w/rice totally kill what u did all day or other days/weeks???.....What r u guys doing for the "usual" Super Bowl pig fest???.....I'm worried about it!!!!

I really never feel guilty about any cheat meal.
If it would hinder progress a bit, so be it. In the end I feel I have found a good balance. I have my "fun" and still remain losing fat without having to be affaid that I'll endugle in pigging out fests.

my plan for the SB party is like this......

fresh organic salsa dip
fresh organic guac dip
peanut butter dip
veggies to dip
totilla chips to dip (not for me but in case anyone does want)


6 foot whole wheat hero:
BH Ham/Turkey/Mustard/veggies/oil/vinegar

juice/light beer/diet soda/water

P.S. ill prob end up ordering a pizza too but not everyone at the party is dieting so hey.