Is it better to have a cheat meal or a cheat day? T Nutrition and Fitness (TNF) CEO Joel Twinem prefers “structured cheat days,” counting calories and macronutrients for one giant meal.
As a competitive natural bodybuilder, Twinem is no stranger to ravenous cravings. “When I first came off a show, my appetite was insane. I would have [cheat days] well over 10,000 calories, and I wouldn’t even feel full,” he confessed. “But now, I get full-on way less.”
Being in a calorie deficit or having low body fat lowers leptin, a key hunger-regulating hormone, which might explain the increase in appetite. Leptin resistance is commonly seen in obese individuals, which similarly affects hunger. (1)(2)
Twinem posits his cheat day strategy might be the hack bodybuilders seek. “I have a working hypothesis that if you slam a lot of calories in a short time, there’s a chance your body won’t absorb every calorie,” he divulged.
[Related: 4 Ways to Get Stronger Without Lifting More Weight]
Preparing for a Cheat Meal
Leading into his cheat meal, Twinem only eats lean proteins like chicken breast to control his caloric intake while fueling his muscles and making room to feast. “I might only end up with 500 to 700 calories before the cheat meal,” he guesstimates.
Even if Twinem’s cheat meals comprise his daily protein requirements, Twinem doesn’t take chances. “I don’t want to miss out on the possibility of protein synthesis,” he expressed.
Whether you’ll lose muscle by going hours with protein depends on the fasting length. Since Twinem performed cardio on his cheat day, protein pre-feast may be necessary to avoid muscle breakdown. (3)
The Sushi Experience
After deciding on all-you-can-eat sushi, Twinem revealed his game plan: “I will always start with the sashimi because I still try to get my protein in. Then, I go for the good rolls.” Since protein is satiating, this could help avoid overstuffing.
Twinem’s go-to’s are fried rice rolls with cream cheese and crab, described as calorie bombs, though they contain all the macronutrients needed to build muscle. Rice is a typical bodybuilding staple during a bulk.
It’s not a cheat meal without dessert; the tempura (deep-fried) cheesecake with ice cream was a no-brainer for Twinem. “If I wanted to, I could make the [calories] much higher, but I don’t want to be sick. I just want to enjoy myself,” emphasizing the importance of self-control. “People say, ‘Oh, you can’t understand what a fat person goes through,’ but I get it. It’s not hard for me to overeat. I just choose not to.”
Twinem didn’t provide his cheat meal calorie count but confirmed that his indulgence would not derail his gains since he structured his macros and still loosely tracked calories.
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Featured image via Shutterstock/vittoria_vittoria
