I recently had my diet and exercise plan modified by a nutritionist and trainer and find it no problem to stick to but what do you guys (and gals) do when you have family and friends over for meals or you go there?

I ask because Saturdays are my cheat days and I've actually been very well behaved on those as well because I'm afraid to undo any progress that I HAVE made but today family is coming to dinner and wife has spare ribs and rice on. Is that an ok meal as far as the whole protein and carbs or do I just stick to my guns and make a separate meal just for myself?

Thanks
Mike

Ooh. Ribs.:drool:

One meal will not derail your progress as long as you keep things reasonable.

2-3 Ribs, 1/2 cup of rice and a salad would be a pretty good dinner and a fair cheat meal as well.

I would say if it's not a planned cheat day, stick to your guns and don't cheat. I know what you mean about not wanting to undo progress. My last cheat day I had a glass of low-sugar orange juice for my cheat. However, I'm carb cycling, so I'm a bit more strict on carb intake.

I find the best way is to take a bunch of food with me such as protein powder, cooked meats, canned seafood, fruit, nuts, berries, etc. Very often there will be at least one or two of my family's food items that are ok for me, and I can then add some of my own foods in quite a flexible way without having to predict in advance exactly what will be needed to make up the shortfall. You just need to have a selection of stuff that can be carried about, and (if need be) a way to keep it cold long enough to bring home unused.

+1 for Philph ~ Everytime I go over to a friends house I bring a big thing of ready to munch celery. It has help me avoid cheating on everything from granola bars to pizza, and celery is even "negative calorie", not to mention deliciously crunchy.

Find a favorite veggie that you can take places with you to munch on when people are waving temptations in your face.

I think it depends somewhat on your goals and how often you're faced with cheating. If it's every now and then I don't think there is anything wrong with eating a small portion and counting it as a cheat meal. I don't have a specific day where I plan a cheat meal, and I just try to go as long as possible between cheats.

If you have sound maco nutrient goals for each day, then you should be able to make food 'fit in' your daily requirements. Just be aware of what your putting in your body.

Well most of us aren't professional (or even amature competitive) body builders or physique models and most of us never will (or want to be) so I say be reasonable. If she's making ribs and rice, you could either have a couple ribs, some rice, and PILE up on the veggies (if shes not making veggies as well then you have bigger problems to deal with at the moment lol), or you could prepare a few alternatives for anyone who wants them, that way you can eat the stuff your looking for, without being weird and having your own "special meal" because. Maybe prepare some ribs, rice, veggies, sweet potatoes and some chicken, that way everyone can choose what they want (and you get what you want too).

But as long as your reasonable with your portion sizes, eating a little "off" 1 out of 5-6 meals one day this week, won't crush your progress (unless of course you are a professional bodybuilder at 6%BF who needs to be 5% for a competition this weekend.....). Just try not to make it to much of a habit, 1 reasonable unscheduled cheat meal a week won't kill your progress, but 1 a day might, or 1 HUGE cheat a week might.

Everyone needs to find their happy balance between enjoying life, and enjoying fitness, even if that means eating a little "dirty" to enjoy a social outing with some friends or family.

I agree, if you're not a pro bodybuilder or athlete then be as disciplined as you can and cheat as little as you can, preferably one cheat meal or less per week, but at the same time don't turn yourself into a freak or social pariah eg. if you enjoy a beer on a Saturday night with pals then keep doing this, switch to low carb beer maybe or only go out once a fortnight but don't turn yourself into a social pariah.

A lot of times a couple of ribs will turn to 3 or 4 and so on....

I myself have to man-up while cutting stay away from it all.