What Classic Physique’s Top Contender Eats During Cheat Day

Occasional cheat meals, typically comprising calorie-dense, processed foods high in sugar and fat, can help curb cravings and maintain long-term adherence to stricter diets. (1) Elite athletes, including competitive bodybuilders, often incorporate cheat meals to stay consistent with their rigorous nutritional plans.

When six-time Classic Physique Olympia champion Chris Bumstead retired in 2024, the spotlight shifted to 2024 Classic Physique Olympia runner-up and 2025 Arnold Classic Physique champion Mike Sommerfeld. As the countdown to the 2025 Olympia, set for October 9-12 in Las Vegas, NV, entered its final two months, Sommerfeld shared a glimpse into his cheat day diet during prep.

At my check-in, my weight dropped, and my coach told me, Hey Mike, you what? Go out and eat something.

https://www.youtube.com/watch?v=SnqufHqdlYU&ab_channel=MikeSommerfeld

Mike Sommerfeld’s Cheat Day

Sommerfeld’s cheat meal was a full-day plan. When he woke up, he jumped on his cardio bike and called his friends, explaining, “Every post-show or every refeed day or cheat meal, I ask my friends to come over. We sit together for three hours, eat, and share the food. 

Sommerfeld described the experience as embodying the holiday spirit. It marked his first cheat meal since beginning his prep. He indulges freely and enjoys whatever he desires.

I’m a pizza, burger, I’m like a shit-food guy, but always try to stick with healthy foods because the next day, I feel like crap.

—Mike Sommerfeld

Eating pizza causes Sommerfeld to experience noticeable water retention, particularly in his face. It disrupts his digestion, leading to discomfort. “Sushi is good; plain rice and fish,” he expressed. “I don’t eat these like fried bad sushi with sauce. I would eat more rice. It would make me happy.”

Breakfast

• Pre-Workout
• Two Sunny-Side Eggs
• Brocolli
• Water

Sommerfeld started his day with a cardio session and breakfast of two sunny-side-up eggs, broccoli, and water. He fueled with a pre-workout drink. Consuming pre-workout supplements before intense exercise can help combat fatigue and enhance performance during training sessions. (2)

Post-Workout

• Cream of Rice
• Soda

After his workout, Sommerfeld refueled with a post-workout meal of cream of rice and a soda. Research suggests combining carbs and protein in a post-workout meal can significantly aid muscle recovery and repair. (3)

Lunch & Snack

• Sushi
• Tuna
• Rice
• Avocado
• Chocolate-Covered, Sugar-Coated Nuts
• Brownies
• Snickers
• Kinder Bueno Chocolate Bar

Sommerfeld enjoyed sushi, tuna, rice, and avocado for lunch at a restaurant with his wife and friends. He kept his portions in check, ensuring his daily carb intake stayed below 350 grams.

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A post shared by Mike Sommerfeld (@mikethebadass)

After their meal, the group indulged in chocolate-covered, sugar-coated nuts, a selection of brownies, Snickers, and Kinder Bueno.

Pull Day Routine

• Stiff-Arm Pulldowns
• Single-Arm Pulldowns
• Machine Rows
• Lying Cable Lateral Raises
• Single-Arm Cable Curls
• Treadmill Walk

 Sommerfeld focused on slow, controlled reps during his pull day, ensuring his back, shoulders, and biceps remained under constant tension. (4)

More Bodybuilding Content

• Do Different Types of Cardio Burn Fat Differently?
• Why Mike Sommerfeld Drinks Chicken Shakes With 150 Grams of Protein
• Divisions Collide — Bikini Olympia and Arnold Classic Champions’ Leg Day Routine

References

1. Murray, S. B., Pila, E., Mond, J. M., Mitchison, D., Blashill, A. J., Sabiston, C. M., & Griffiths, S. (2018). Cheat meals: A benign or ominous variant of binge eating behavior?. Appetite, 130, 274–278. https://doi.org/10.1016/j.appet.2018.08.026 
2. Panayi, S., & Galbraith, A. (2022). Acute Ingestion of a Commercially Available Pre-workout Supplement Improves Anaerobic Power Output and Reduces Muscular Fatigue. International journal of exercise science, 15(6), 455–472. https://doi.org/10.70252/NVMJ5392
3. Wang, L., Meng, Q., & Su, C. H. (2024). From Food Supplements to Functional Foods: Emerging Perspectives on Post-Exercise Recovery Nutrition. Nutrients, 16(23), 4081. https://doi.org/10.3390/nu16234081
4. Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200

Featured image: @mikethebadass on Instagram