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Cheat Days

We have talked with 110 athletes who mention cheat meals and cheat days.


Elad Michaeli
Elad Michaeli (male, 21)
How I Transformed from Skinny to Muscular
My diet is calculated to the last gram of protein. I make sure to calculate everything and to know exactly what comes into my body, even on my cheat days as much as it sounds horrible I try to count calories to know what to adjust the next day ^^.
Sara Pereira
Sara Pereira (female, 23)
How Fitness and Determination Helped Me to Accomplish Weight Loss
I have a cheat day every day, during these days I eat 1650 calories or so, and my favorite go-to’s are pizza, donuts, and bubble tea.
Edir Terry
Edir Terry (male, 32)
How MMA and Weight Lifting Became My Lifestyle
As far as cheat days go, off season has 2-3 days and in season has 1 day (I won’t be cheating the entire day, it will be one treat, it does not last the entire day). I do not drink coffee however I will drink wine once in a blue moon (special occasion, really rough week and will only have 1-2 glasses max).
Juliana Chin
Juliana Chin (female, 27)
How Taekwondo and Boxing Made Me Self Reliant, Independent and Confident
When I’m not in camp for my competitions, I would give myself cheat day once a week but when I’m in camp, I would avoid sugar until my fight is over so that I can really treat myself after all the hard work.
Kyla Dos Santos
Kyla Dos Santos (female, 24)
I'm a Weight-Loss Coach. This is How I Eat, Train and Maintain a Healthy Lifestyle
Cheat days are weekly and in my opinion it’s definitely more of a psychological treat than a physical one but I’ve got my set standards because binging isn’t great either so I plan it and it’s usually movie night with my Viking, Rocomamas burger and chips or Chinese chicken fried rice with a chocolate donut and a jam filled donut or carrot cake.
Dana J. Star
Dana J. Star (male, 28)
I'm a Streetworkout and Calisthenic Athlete. This is How I Eat and Motivate Myself Everyday
During my preparation for a competition, I tend to skip cheat days because I am motivated for my competitions and my cravings usually disappear. However, during my off-season, I eat what I want but I don’t exaggerate.
Derina Wilson
Derina Wilson (female, 40)
How I Got Stronger and More Motivated After Breast Cancer
I eat about every three hrs and enjoy cheat meals more in the off-season and sparingly in season. My cheat days usually include the things I don’t usually eat like bread, cheese, and chocolate! And yes, I’m a chocoholic. In season I’ll have a spoonful of peanut butter and Nutella to curb my craving.
Nick Stahl
Nick Stahl (male, 24)
This is How I Train and Eat to Maintain My Dream Physique
I usually like to have my cheat days on the weekend, these serve as an award for having a successful week. I like to enjoy myself and socialize on weekends so I find myself spending money out on dates and events.
Tik Rosquillo
Tik Rosquillo (male, 24)
This is How I Came Back Stronger After a Knee Injury
Being in a surplus has no problem in eating out during occasions, cheat days or junk food cravings as long as I am aware of how much effort I should put in for the food that I am taking in.
Jaime Cerda
Jaime Cerda (male, 36)
How I Eat, Train and Stay in Shape to Achieve My Pro Card
I don’t really subscribe to cheat days myself.
Mayara Faria
Mayara Faria (female, 28)
How I Stayed Motivated and Fit After Three Major Surgeries
My cheat day usually on Saturdays, I eat a hamburger or pizza and chocolate milkshake. I don’t bulk. When I need to lose weight I eat lots of vegetables and chicken. I never drank alcohol and I don’t even like the smell.
CaliMarco PT
CaliMarco PT (male, 45)
My Body is My Gym. This is How I Eat, Teach, and Train Everywhere
Personally, I do 8/12 but I’m very flexible so every day I change a little my open eating window. Of course, I do the cheat day and I strongly recommend it to everybody (only one cheat day per week).
Muneeta Aneja
Muneeta Aneja (female, 21)
How Training Helped Me to Reconstruct My Body and Manage My Depression
I have less cheat days, but I do have some and to cut on to these days, I try to understand what my body really needs or craves in for at that moment, sometimes It just wants a lot of fluids, sometimes it demands glucose, so instead of eating those cakes and cookies, have a tiny piece bitter chocolate or some fruits.
Gelie Dela Pena
Gelie Dela Pena (female, 31)
How I Use Yoga to Cope with Anxiety and Stress
As for cheat days, once a week or every two weeks. For junk food cravings, I give in a little, just to taste OR I distract myself with fruit, water, or nuts.
Mandy Harbin
Mandy Harbin (female, 33)
This Is How I Fell in Love with Bodybuilding and Plan to Get a Pro Card
I currently do not get a cheat day but I do get 50 extra carbs now and then. I try to eat every two to three hours. I do stay pretty lean the whole year but I do add about 20-25 lbs in the offseason.
Albert Samuel Sackey
Albert Samuel Sackey (male, 21)
I'm a Fitness Buff. This is My Plan to be the World's Fittest Software Developer
On my cheat days, I would eat a lot of fried meals.
Chryssy Payne
Chryssy Payne (female, 28)
How Boxing and Fitness Training Help Me Get Less Stressed
I have one cheat day a week, it usually consists of lots of carbs as carbs are my weakness! I love breakfast food (pancakes, French toast, hash browns)!
Alice Grandi
Alice Grandi (female, 33)
How I Combine Fitness with Blogging and a Busy Job in IT
Like most people from Italy, I also really like (and I am very good) at cooking, so I have cheat days of course, where I am more focused on taste rather than proteins and carbohydrates.
Paul Takunda Bako
Paul Takunda Bako (male, 28)
How My Mind Helps Me Train and Become a Master of Fitness
I don’t ascribe to the idea of a cheat day or cheat meals. Who is getting cheated on? How does that person feel? I always ask myself these questions. Instead I focus on moderation.
Rafael Santos
Rafael Santos (male, 30)
I'm an International Circus Artist and Acrobat Gymnast. This Is How I Train and Work
I prefer not to have a cheat day, I like to eat everything as long as I know what each food will bring benefit and no harm to my body’s health.
Karen Plum
Karen Plum (female, 47)
I'm a Sports Performance Coach & Figure Champion. Here's My Plan to Work with Motorsport Athletes
For cheat days, I let myself have free meals in the weekend now, however still like my clean food. I will have a dirtier meal once a week but often don’t crave it as don’t like the aftermath on my body and feeling sluggish from it.
Dominique Robinson
Dominique Robinson (male, 38)
I'm a Five-Sport Professional Athlete. This is How I Work and Train
My only no, no’s on diet are flour, sugar, fried foods, and processed foods except for cheat days.
Allan Ray Enriquez
Allan Ray Enriquez (male, 37)
How I Went from Running Marathons to Working as a Freelancer Coach and Myofascial Practitioner
I tend to distribute my meals to six equal distributions so I will not pig out on my main meals. Cheat days are usually every weekend or when I decide to rest, snacks in between meals is just okay and my body will really react when I eat more than I am used to.
Ofentse Boloko
Ofentse Boloko (male, 28)
How I Went from Pro Rugby Player to South African Muscle Model Champion
For cheat days and cravings, I usually have half of what I’m craving.
Christina Dy
Christina Dy (female, 44)
I'm a Pole Dancer. This Is How I Kept Training after Losing the Use of My Hands
I don’t do cheat days, I pretty much eat the same thing everyday— coffee and oatmeal in the morning, eggs veggies and rice for lunch and dinner, plus a couple of quarantine snacks in the afternoon (chocolate, fruit, cake, whatever is available).
Christina Longobardi Paradiso
Christina Longobardi Paradiso (female, 35)
How Losing Everything Helped Me Focus My Strength and Dedication
I don’t really have cheat days anymore because I like to stay away from that mentality. I make room in my nutrition for the day to accommodate whatever I have planned.
Hedda Liukkala
Hedda Liukkala (female, 29)
How I Got into Circus Training and Became a Cyr Wheel Artist
I don’t have cheat days and I do have cravings. I have found that if I restrict myself it makes things harder for me.
Aakash Kehar
Aakash Kehar (male, 30)
How I Combine Fashion Modelling with Working in Engineering
There is no cheat days for me. If I need to eat something, I consume that in a limited quantity and do intense workout the very next day to compensate the loss. Same goes with parties and social gatherings.
Sidra Sadiq
Sidra Sadiq (female, 34)
How I Got into Fitness and Started Training 6 Days a Week
Friday is a day of complete rest and also a cheat day. It is like rewarding my body for the hard work!
Carlos Zamora
Carlos Zamora (male, 32)
This Is How I Combine Coaching with Professional MMA and American Show Wrestling
For cheat days, perhaps two cheat meals or week. It would be pizza and chocolate.
Caio Tamura
Caio Tamura (male, 33)
How I Became a Black Belt Brazilian Jiu Jitsu Professor in Australia
Sugar is a NO on my diet in competition season. Sunday is my cheat day depending how big the competition is otherwise I take the weekend.
Cru Mahoney
Cru Mahoney (male, 19)
How Discipline and Dedication Helps Me Train My Body and Mind
When I first started focusing on my diet, I would have cheat days and eat whatever I wanted on those days. Now, and for the past about 4 years, I have consumed absolutely NO junk food or things outside of my diet.
Uracha Teerawanitsan
Uracha Teerawanitsan (female, 27)
How Crossfit Has Made Me the Fittest Woman in Thailand
I have cheat days where I don’t track what I eat and allow myself to eat dessert/snacks.
Maeve Kavanagh
Maeve Kavanagh (female, 29)
How I Stay Strong and Fit Without Having to Suffer and Do Endless Cardio
I don’t have cheat days, I just work treats into my diet. I’m on a mission currently to bring my maintenance calories to 3000.
Esther Chen
Esther Chen (female, 34)
How I Became a Full-time Competitive Pole Dancer
On normal days I usually take 2 free days in which I do nothing but eat and rest. The best you can do on a daily basis is to sleep 9 hours a day, so your body has time to fully recover every time.
Manu Arora
Manu Arora (male, 29)
How I Focus My Training in Order to Balance Fitness with Professional Life
Sundays is a rest and cheat day I will take a walk to the shopping centre or go out cycling to my favorite food joint.
Gabriela Cantos Realpe
Gabriela Cantos Realpe (female, 35)
I'm a Dance Coordinator, Coach and Model. This is How I Inspire People to Live a Healthier Life
I believe our body needs a bit of everything, not every week or daily of course but once in a while you can have, how we call it, a cheating day.
Kayla Ross-Jackson
Kayla Ross-Jackson (female, 28)
I'm a Dance Choreographer, Fitness Instructor and Model. This is How I Make My Workouts Fun
I do allow myself cheat days, as I am a firm believer that we all deserve them here and there, however, I refrain from eating too much junk food. I find that without a proper balance in diet, consuming a large amount of junk food really affects my energy level as well as my discipline, and motivation.
 Barbora Labidi
Barbora Labidi (female, 32)
I'm a Strongwoman Competitor. This is How I Became Strong and Powerful
Now i prefer to be strict during all year and keep the same weight, i also have cheat days but i dont specify which exact day it is.
Kevin Toy
Kevin Toy (male, 23)
How Fitness Help Me Stay Positive as I Pursue a Hollywood Breakthrough
Usually, on the weekdays, I’ll use intermittent fasting and consume plant-based foods. That said, I’m not completely on a plant-based diet. On the weekends, I’ll have a bit of chicken and steak especially, for my cheat days.
Kerry Chuang
Kerry Chuang (female, 24)
I'm a Hairstylist, Makeup Artist and Model. This is How Fitness Makes My Life Better
I think if I had the ability to change anything in my fitness journey it would be to stop freaking out over the small things. It’s ok to treat yourself and have cheat days without feeling guilty! 🙂
Emmanuela Pintus
Emmanuela Pintus (female, 45)
This Is How I Have Combined Yoga and Bodybuilding for 15+ Years
When dieting for a show, I usually have a cheat day once every couple weeks, and I will have whatever my body‘s been craving.
Kayla Kleinman
Kayla Kleinman (, 29)
How I Combine My Work in Fitness with Being a Wellness Blogger
I don’t believe in cheat days or that certain foods should be categorized as junk food. While I generally try to stick to eating whole foods I also believe in balance.
Lorenza Veronica
Lorenza Veronica (female, 31)
How Fitness Helps Me Manage My Hashimoto's Hypothyroidism
I also love having one cheat day per week where I usually get to be a little bit looser: my choices are vegan GF pizza, homemade cakes and dessert; I don’t use sugar but maple syrup or erythritol instead. I tend to gain weight very easily so a cheat meal is more than enough to me!
Andi Bañez
Andi Bañez (female, 30)
How I Moved from Dancing to Yoga and Became a Full-Time Yoga Teacher
As for junk food, I have it as rarely as I can. I don’t have cheat days but I just limit them as much as I can. If I had them I might end up over eating also.
April RaQuel
April RaQuel (female, 44)
I'm an Entertainer and Model. This is How Fitness Helps Me Stay in Shape
I love eggs, oatmeal, beans, grains, fish, fruits & veggies. I allow myself cheat days once to twice per week. One of the things I’m looking forward to learning about vegan diet options is exploring creative ways to make very tasty dishes from natural, unprocessed clean foods.
Assane Diop
Assane Diop (male, 27)
How I Started Powerlifting After Dealing with Sciatica Pain
I don’t have cheat days but I balance out what I eat, if I have ice cream around 1000 calories I know I have 2300 calories left throughout the day. The key is knowing how to balance it out and you can really eat anything without abuse.
Francesco Pelizza
Francesco Pelizza (male, 33)
This is How I Earned My Recognition in Competitive Powerlifting
The main target in my diet is not to suffer of energy lacks, hence, meals and type of food are balanced to such intent. The nutritional plan over months does not change significantly and there are not cheat days, I eventually take one to two meals at the restaurant per week, but not every week.
Austin Dotson
Austin Dotson (male, 28)
I'm a Hybrid Athlete and Influencer. This is How I Stay Fit After Football Retirement
I do not have any cheat days as that is an excuse to fall off track. When I’m having cravings I still eat healthy. I just alter the taste of what I’m eating.
Amie Behave
Amie Behave (female, 30)
I'm a Vegan Personal Trainer. This is How I Got Stronger After Brain Surgery
0 off-plan meals, 0 cheat days, fasting til midday then eating every two hours until 8pm, black coffee x1million, 4L water, 0kal Jellies, Diet drinks, herbal teas & ALL the cucumber.
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