Cheating On Your Nutrition Program

[FUZO]

TweetCheating On Your Nutrition Program


Cheating on your nutrition program may not be so bad
If you were to ask almost any dieting guy in the gym or on the street what he struggles with most when it comes to having success with the process, at least 90% of their answers will be sticking with it.

Dieting is not an easy game to play because almost everyone has a love of food, and for most of us, the food we love would not quite qualify as “diet-friendly” choices.

Furthermore, dieting is largely a process of altering habits, habits that have been with us for a long period of time.

For most people, eating is a significant part of their day, something they do fairly frequently (three to five times each day, on average), and something they take pleasure in. When these habits are suddenly changed, trouble often results.

If you’ve ever tried to break a bad habit -- whether it’s biting your nails, drinking too much coffee or simply not going to bed early enough -- you already know that once a habit is formed, it’s difficult to crack. This holds true of diet and nutrition, and cheating on your nutrition program.

Physiological benefits of cheating
The good news is that cheating on your nutrition program can actually help you with the dieting process. Actually, it can be true that if you don’t cheat on your nutrition program, your progress might slow down.

The reason for this is because after a period of prolonged dieting, particularly if your calories are quite low (defined as being fewer than 11 multiplied as your body weight), your metabolism could be getting sluggish.

This is something that the body does as a protective mechanism when it senses that you are not giving it as much fuel as it needs to meet the demands you’re asking of it. It will slow down as a means of burning fewer calories, doing the required work and thus conserving fuel.

Ultimately, for you this means a decreased rate of fat loss, and in comes the cheat on your nutrition program.

When you’re at this point, having a cheat day where you can eat whatever it is you're craving will actually help to send a signal to the body that it’s OK to start speeding up again, and with that the “famine” (as your body perceives it) is over.

Once you get back on the diet plan, your metabolism speeds up, your body burns calories at a faster rate and the fat continues to come off.Psychological benefits of cheating
The benefits you get from cheating on your nutrition program once in a while don’t stop there. Have you ever followed a diet for a few weeks at a time and got to the point where it seemed like you couldn't stop thinking about _____ (insert favorite food here)? This is completely normal and natural.

This relates back to your past eating habits. There is a large social and lifestyle aspect to eating, and when you are trying to change your eating choices, often things seem ”out of place.” If you used to go out with the guys for a beer after work on Fridays, but now since you’re on this new plan and are trying to avoid drinking you aren’t going, this is without a doubt going to wear on your mind in time.

Having those cheat days gives you a mental break and helps keep you motivated on the days you are dieting. By knowing that it’s only a matter of time before you can once again have your favorite foods, you’ll find it much easier to cut them out on the days you shouldn’t be eating them.

Instituting cheat days into your plan
You may be wondering how you can go about adding these cheat days to your diet without overdoing things. What you need to determine is how frequently you will do this. Some people choose to have cheat meals rather than cheat days and, if this is the case, you will likely be able to do it more frequently since fewer calories will be consumed in a meal versus an entire day (in most cases).

Additionally, consider how hard you are dieting. If you’re only on a modest diet, one that’s more focused on choosing healthier foods but not watching calories as much, you’ll want to have a cheat meal or day every two weeks or so.

If, on the other hand, you are on a more severe diet, one that’s aimed to help you lose fat at a rate of one or two pounds a week, you’re more likely to suffer from the metabolic slowdown described earlier and should have these cheat days or meals more frequently. Shoot to have a cheat day once a week or three cheat meals each week (preferably spread throughout the week).

The last factor to take into consideration is your current body fat level. Those who are already quite lean are going to see the metabolic slowdown issue happening much sooner as their body is going to be trying much harder to protect them from getting too lean. Therefore, it stands to reason that if you are at 8% body fat and trying to get to 6%, you’ll have to have cheat days or meals a little more frequently than someone who is at 30% body fat trying to get down to 20%.

The guy with 30% body fat has a lot more stored fat reserved that the body can run on for fuel, so his body is not going to be nearly as concerned that it’s undergoing a famine when the calories are lowered.

Since you can only get to a certain body fat percentage before you actually put your health at risk, the lower you get, the more your body is going to fight the process (by slowing down).

So, consider all of these factors when designing your overall nutrition program.

cheat sheet
When it comes to which foods you choose to eat to cheat on your nutrition program, the choice is really yours; just be aware if they are largely carbohydrate-based (pasta, potatoes, rice, cereals, bagels, candy) because you will likely see a corresponding water weight gain the following day. Try not to panic too much if this occurs, and avoid stepping on the scale a day or two after a big cheat day. This should help you side-step the mental panic mode that could occur if you see any water retention.

Cheat days don’t have to destroy your diet, and when they are well-thought out and implemented into a proper nutrition plan, they can actually be incredibly beneficial from both a psychological and physiological point of view.

[O2BESOHUGE]

TweetTHE OLD SAYING...YOU ARE WHAT YOU EAT IS TRUE. LEARN TO EAT HEALTHY AND YOUR BODY WILL SHOW IT. GREAT POST FUZO!

[IronpumpedLady]

TweetNice post Fuzo~!! I think sometimes people take things the other direction when there program comes to a halt and the stop loosing, they restrict their calories even more instead of having a few calorie dense meals and upping their food intake a bit to shock there bodies that have been so deprived. Our bodies are smart, but you have to show it who's the boss by outsmarting it!


Stay Strong~~!!!
IPL

[Ropie11]

Tweet[QUOTE=IronpumpedLady;902261]Nice post Fuzo~!! I think sometimes people take things the other direction when there program comes to a halt and the stop loosing, they restrict their calories even more instead of having a few calorie dense meals and upping their food intake a bit to shock there bodies that have been so deprived. Our bodies are smart, but you have to show it who's the boss by outsmarting it!


I really get confused about all of this! I have had a hip injury for several months and have been unable to work out like I am accustomed to. But, somehow I have been able to maintain my weight, tho I know I have lost some muscle.

BUT, last week I went to Las Vegas, and ate and drank more than I normally do. I gained 3 pounds (which may not seem much, but to me it is, I can FEEL it in my stomach) Since I have been back I have been really restricting my calories, and I actually have GAINED another pound.

Now, I am in panic mode, 4 pounds up, not knowing what to do!?!?

I am afraid to increase my calories in fear of gaining more weight, but yet, restricting them isnt doing me a bit of good either.

What would you suggest?

How many calories should I be eating to lose? I am 5 '4 and now 125 pounds.
I carry most of my weight in my stomach! UG!

Thank you!

[IronpumpedLady]

TweetI don't have enough of your stat info to figure what your BMR is, so here's a site with a formula, you plug your #'s into it and it will give you a calorie intake amount.
https://www.bmi-calculator.net/bmr-calculator/

what types of foods are you eating, how often and how much?


Stay strong~~!!!
IPL

[IronpumpedLady]

Tweet[QUOTE=Ropie11;902276]

Nice post Fuzo~!! I think sometimes people take things the other direction when there program comes to a halt and the stop loosing, they restrict their calories even more instead of having a few calorie dense meals and upping their food intake a bit to shock there bodies that have been so deprived. Our bodies are smart, but you have to show it who's the boss by outsmarting it!


I really get confused about all of this! I have had a hip injury for several months and have been unable to work out like I am accustomed to. But, somehow I have been able to maintain my weight, tho I know I have lost some muscle.

BUT, last week I went to Las Vegas, and ate and drank more than I normally do. I gained 3 pounds (which may not seem much, but to me it is, I can FEEL it in my stomach) Since I have been back I have been really restricting my calories, and I actually have GAINED another pound.

Now, I am in panic mode, 4 pounds up, not knowing what to do!?!?

I am afraid to increase my calories in fear of gaining more weight, but yet, restricting them isnt doing me a bit of good either.

What would you suggest?

How many calories should I be eating to lose? I am 5 '4 and now 125 pounds.
I carry most of my weight in my stomach! UG!

Thank you!

Here's an article I wrote that might interest you and help you.

THE LINK BETWEEN METABOLISM AND WEIGHT~


When people talk about shedding pounds, they may often talk about metabolism and weight. You burn calories differently than the person sitting next to you, and metabolism is central to the reason why.
How Do We Gain Weight? How Do We Lose Weight?

Energy balance is a complicated process that is made up of many factors. Whether we gain, lose or maintain body weight is largely dependent upon three things:
the number of calories we need to maintain life (our metabolism)
the number of calories we burn through activity
the number of calories we consume
What Exactly Is Metabolism? How Are Metabolism and Weight Linked?

Metabolism describes the physical and chemical processes that happen naturally in our bodies in order to sustain life. This process also provides the energy we need for tissue repair, digestion, breathing, thinking, laughing, activity, etc. During this process, some of the nutrients we consume are broken down and moved around the body to provide energy and some are combined (synthesized) to help build new cells.
Metabolism is generally measured in calories. There are some average calorie requirement based upon a person's body weight and activity level, but every person's metabolism is different. In order to manage body weight and have enough energy for exercise, it's helpful to understand your unique daily caloric requirements. These different requirements can be broken down into:

Resting Metabolic Rate
Unless you are an Olympic or professional athlete or train constantly, about 70% of the calories you burn each day are used to maintain the essential life processes mentioned above. This is called your resting metabolic rate (RMR). RMR is the number of calories your body will require to keep alive if you just sat on the couch all day.
Activity Calorie Requirements
If you don't just sit on the couch all day, you will burn additional calories through movement, activity and exercise. For many of us, this makes up about 30% of our total daily calorie expenditure.
What Determines Resting Metabolic Rate?

Metabolism and daily caloric needs are generally determined by:
Genetics -- Some people naturally have a higher metabolism.
Age -- After age 40, metabolism tends to drop about 5% each decade.
Gender -- Men tend to burn more calories than women.
Height -- Taller people tend to have a higher metabolism than shorter individuals.
Body Composition -- Those with more muscle or more body weight tend to have a higher resting metabolism than thin people.
Activity -- The more your move, the higher your RMR.
Environment -- Temperature extremes can also influence RMR. Winter athletes, for example, burn more calories by exercising in cold temperatures.
How Do You Measure Resting Metabolic Rate?

The About.com Walking Site has a calorie per day calculator that provides an estimate of RMR and activity calories. Some athletes opt for a more precise measurement with indirect calorimetry using a metabolic analyzer, however, most of the estimates for RMR have been shown to be very close to the results obtained with more specific testing.
What Is My Exercise Metabolic Rate?

Just as we all have a slightly different resting metabolic rate, we all have a different exercise metabolic rate (EMR) as well. We have different energy needs during certain forms of exercise and respond differently at various intensity and duration. For athletes trying to conserve energy, as well as those trying to burn more calories, it's helpful to know your body's exercise metabolic rate. By knowing your EMR, you can customize your training program to improve performance, lose weight, conserve energy, and prevent overtraining or chronic injuries.
How Do You Measure Exercise Metabolic Rate?

Most exercise metabolic tests measure VO2, VCO2 (volume of carbon dioxide exhaled), and heart rate during various exercise intensities. The results can help an athlete determine optimal pacing for an event or optimal calorie burning for weight lose.
These tests are becoming more common at local fitness training clinics and health clubs. If you are interested in having an exercise metabolic test performed, check with your local sports medicine clinic or fitness center. One leading manufacturer of VO2 testing equipment and protocols, New Leaf, provides and online database for their authorized partners. Just enter your zip code and find out who, near you, offers this testing.

Keep in mind that even if you know all the statistics and data about your individual metabolism at rest and during exercise, the only real way to get in great shape, lose weight and build muscle is still with proper training and basic sports nutrition.

_______________________________

FIND YOUR IDEA WEIGHT/MEASURE YOUR BMI~

https://caloriecount.about.com/cc/bmi.php






Stay Strong~~!!!
IPL

[Ropie11]

Tweet

I don't have enough of your stat info to figure what your BMR is, so here's a site with a formula, you plug your #'s into it and it will give you a calorie intake amount.
https://www.bmi-calculator.net/bmr-calculator/

what types of foods are you eating, how often and how much?


Stay strong~~!!!
IPL

Thanks for the site, I came up with 1302 for my BMR. Here is a typical menu for me, I am a very picky eater, so this doesnt ususally change too much:

B- protein shake - 1 scoop of PP, 1/4 cup of steel cut oats, 1/3 banana, 1 tbls flax seed, some times I will throw in strawberries, I mix this in my magic bullet.

I then workout at the gym

Post workout - one scoop of protein powder mixed in SF chrystal lite with 16 oz of water

Lunch - I either have tuna fish (only fish I will eat) , cottage cheese, or a salad with cucumbers, tomatoes, peppers, feta cheese. Along with that I may have a WW tortilla, or some type of lower fat chips ( I know, not good, trying to get away from that). I also will have a tbsp of some kind of nut butter.

Snacks will be apples, celery, mixed nuts, string cheese, laughing cow cheese (not all of that in one day, those are just things I may have thruout the day.)

Dinner - salad with veggies and chicken, or grilled chicken and veggies, or cottage cheese.

Pre bedtime snack - cup of greek yogurt mixed with some fiber one cereal.

I do have a horrible sweet tooth so every day will include chocolate in one form or another.

To be honest, I have never really counted calories, and have never measured my foods for I didnt want to do it, nor really had to do it.
BUT, I am almost 41, have now gained these few pounds, and maybe I am going to have to start with counting every little thing? sigh

I think I Have a slow metabolism and I have a horrible time losing weight. I was overweight as a kid (not alot, but still). After I had my kids, I decided to really work hard, and ended up losing over 45 pounds. This was over a couple year period several years ago.

For the last year I have been ok with my weight, but still wanting to lose fat in my stomach with no luck no matter what I seem to do. And now, I have the weight I want to lose, along with some fat, so I guess I am extrememly frustrated right now. And again, since I have this hip injury, I cant do the cardio I want to do ( I was a runner pre injury, and am no where near being able to run)

Anyways, hope this gave you some more info, again any advice from anyone is always appreciated. Thank you!

[BABY1]

TweetThanks IPL for the great info!!!

Ropie,

It may help if you keep track of your calories and macros. I know you have never had to do it but it doesn't take very much tiime to do. I track on fitday.com, and have been doing so for over a year now. It has really helped me stay on track. When I have a day that I feel that I am not eating so great, I just don't bother tracking on that day. Then I get back on track the following day.

Your diet looks pretty good but without calculating, you can't be sure how much you are taking in. Also, make sure that you are getting enough of the good fats also.

[IronpumpedLady]

Tweet

Thanks for the site, I came up with 1302 for my BMR. Here is a typical menu for me, I am a very picky eater, so this doesnt ususally change too much:

B- protein shake - 1 scoop of PP, 1/4 cup of steel cut oats, 1/3 banana, 1 tbls flax seed, some times I will throw in strawberries, I mix this in my magic bullet.

I then workout at the gym

Post workout - one scoop of protein powder mixed in SF chrystal lite with 16 oz of water

Lunch - I either have tuna fish (only fish I will eat) , cottage cheese, or a salad with cucumbers, tomatoes, peppers, feta cheese. Along with that I may have a WW tortilla, or some type of lower fat chips ( I know, not good, trying to get away from that). I also will have a tbsp of some kind of nut butter.

Snacks will be apples, celery, mixed nuts, string cheese, laughing cow cheese (not all of that in one day, those are just things I may have thruout the day.)

Dinner - salad with veggies and chicken, or grilled chicken and veggies, or cottage cheese.

Pre bedtime snack - cup of greek yogurt mixed with some fiber one cereal.

I do have a horrible sweet tooth so every day will include chocolate in one form or another.

To be honest, I have never really counted calories, and have never measured my foods for I didnt want to do it, nor really had to do it.
BUT, I am almost 41, have now gained these few pounds, and maybe I am going to have to start with counting every little thing? sigh

I think I Have a slow metabolism and I have a horrible time losing weight. I was overweight as a kid (not alot, but still). After I had my kids, I decided to really work hard, and ended up losing over 45 pounds. This was over a couple year period several years ago.

For the last year I have been ok with my weight, but still wanting to lose fat in my stomach with no luck no matter what I seem to do. And now, I have the weight I want to lose, along with some fat, so I guess I am extrememly frustrated right now. And again, since I have this hip injury, I cant do the cardio I want to do ( I was a runner pre injury, and am no where near being able to run)

Anyways, hope this gave you some more info, again any advice from anyone is always appreciated. Thank you!

I can see alot of room for improvement with your diet. Most of your calories are being consumed in the PM, which it needs to be the other way around, with most of them in the AM and starting to decline in the PM. Our metabolisms are most active early in the day and start to slow as the day progresses. Meal timing is another major factor, you shouldn't be going any longer than 3 hours without eating. This keeps your metabolism crankin'! As well as keeping the body out of a catabolic state or from storing excess calories.
As women, we have to be aware of just how our bodies respond to certain foods, our bodies change so much as we, lets say Mature. Our hormonal systems change, and this is a major reflection on how our bodies use and assimilate the foods we consume.
Are you trying to loose, or maintain?
What does your training regimen consist of?

WE all have the power, unless there is a medical reason, to rev up our metabolic rates, by simple manipulation of our diets and training. I realize counting calories and measuring your food is time consuming and a big pain, but it does have a value as far as giving us an idea of what portion sizes are and teaching about macronutrients. Its not something you'll have to do forever.



Stay Strong~~!!!
IPL

[Ropie11]

TweetThank you!

Ok, I just put in what I have eaten so far today, and I am at 932 calories and its right around noon. (this includes my lunch)

My protein is at 88 grams and my carbs are 98grams, and my fat is 22 grams.

So my BMR said to eat around 1300 calories, but I need to still read about how to figure it out if I exercise that day. (how many calories should I be eating with exericise?) I did 30 minutes of cardio today (bike) , and some very light leg work. (total of an hour). My heart rate monitor said I burned 400 calories, but I know thats probably reading way too high.

I DO need to add in more good fats, even tho I love them, for some reason I never eat enough. And if I am only at 22 grams right now, thats not nearly enough, correct? But, it sure doesnt seem like I have a lot of calories left for the day, if I am wanting to lose this weight? And I know that the healthy fats contain the most calories?









Ropie,

It may help if you keep track of your calories and macros. I know you have never had to do it but it doesn't take very much tiime to do. I track on fitday.com, and have been doing so for over a year now. It has really helped me stay on track. When I have a day that I feel that I am not eating so great, I just don't bother tracking on that day. Then I get back on track the following day.

Your diet looks pretty good but without calculating, you can't be sure how much you are taking in. Also, make sure that you are getting enough of the good fats also.[/QUOTE]

[Ropie11]

TweetThank you IPL.

I just posted where I am at so far in the day with my calories, and p/c/f.

At this point I am trying to lose a few pounds, but also wanting to lose fat around my stomach. I had 2 c sections, and while I have never had a flat stomach in my life, it seems I just cant get rid of the stomach fat!

So, even if , WHEN, I get back to the weight I was before I went on my trip, I still want to lose bodyfat.

I am trying to do cardio at least 4 times a week, even if its light (just depends on how my hip is feeling) I also have been doing upper body split like this:

Mon - chest/tris/shoulders
Tues - back/biceps

Friday - chest/tris/shoulders
Saturday - back/biceps.

Abs get worked twice a week, tho I know I should probably be working them more often?

Thats what I was doing, then realized that maybe I wasnt giving myself enough break.

So this week I am going to try something a little differnt, tho not sure what that is yet I am bored with my upper body routine and need to do something else.

I can see alot of room for improvement with your diet. Most of your calories are being consumed in the PM, which it needs to be the other way around, with most of them in the AM and starting to decline in the PM. Our metabolisms are most active early in the day and start to slow as the day progresses. Meal timing is another major factor, you shouldn't be going any longer than 3 hours without eating. This keeps your metabolism crankin'! As well as keeping the body out of a catabolic state or from storing excess calories.
As women, we have to be aware of just how our bodies respond to certain foods, our bodies change so much as we, lets say Mature. Our hormonal systems change, and this is a major reflection on how our bodies use and assimilate the foods we consume.
Are you trying to loose, or maintain?
What does your training regimen consist of?

WE all have the power, unless there is a medical reason, to rev up our metabolic rates, by simple manipulation of our diets and training. I realize counting calories and measuring your food is time consuming and a big pain, but it does have a value as far as giving us an idea of what portion sizes are and teaching about macronutrients. Its not something you'll have to do forever.



Stay Strong~~!!!
IPL

[deepsouth]

TweetRopie- if your working out 4 days a week, why not spilt your lifting to isolate your muscle groups more rather than hit the same twice a week? Just asking

[IronpumpedLady]

Tweet

Thank you IPL.

I just posted where I am at so far in the day with my calories, and p/c/f.

At this point I am trying to lose a few pounds, but also wanting to lose fat around my stomach. I had 2 c sections, and while I have never had a flat stomach in my life, it seems I just cant get rid of the stomach fat!

So, even if , WHEN, I get back to the weight I was before I went on my trip, I still want to lose bodyfat.

I am trying to do cardio at least 4 times a week, even if its light (just depends on how my hip is feeling) I also have been doing upper body split like this:

Mon - chest/tris/shoulders
Tues - back/biceps

Friday - chest/tris/shoulders
Saturday - back/biceps.

Abs get worked twice a week, tho I know I should probably be working them more often?

Thats what I was doing, then realized that maybe I wasnt giving myself enough break.

So this week I am going to try something a little differnt, tho not sure what that is yet I am bored with my upper body routine and need to do something else.

I'm sure we could help you lay out a program that you would enjoy and not be so bored with. I would make this suggestion, break up your body parts. Here's my reasoning behind this, so lets take a look at what you've been doing.
Mon - chest/tris/shoulders
Ok I think this is a bit over kill, too many of the same muscles getting worked in each of these.
Alot of people like to group chest/tri, but I don't like to group them together, especially with women I work with. Tri's play such a huge role while working chest, by the time they get to do a solo show they've already used all there energy on chest, so I feel they don't get isolated as well as if they hadn't had to be so active in working chest. Same with delts, your anterior delt has already lost its edge as well, because of the role it plays in working your chest.

Tues - back/biceps
This is a common grouping, but again not one I would do. I feel that the bi's are getting cheated out of there part of the show. Bi's play a big part in training back and are active in just about every back exercise there is, with a few exceptions. So by the time you try to isolate them they are already to the exhausted stay and the muscles don't fire completely.


Do you train legs? what type of cardio are you doing?

I just feel like this could be more efficient so that you get better results from your time spent in the gym.

How often can you train and what days?



Stay Strong~~!!!
IPL

[IronpumpedLady]

TweetRopie,
I posted an article I wrote on how to determine your PRO needs, you should read it and figure out where you should be.

Protein Know Hows~


Stay Strong~~!!!
IPL

[Ropie11]

TweetI would love it if you all could help me design a new program, thank you so much!

I have 6 days that I can go to the gym, I can do cardio and /or lift on any of those days. I can workout any days Monday thru Sunday, I take one day off , not always the same, but usually a weekend day.

And yes, I do lift legs, I just cant lift heavy any more for I have had a hip injury for the last 6 months. Baby1 and I have had a very similiar injury, very annoying injury! But I have been working legs, just very light.

As far as cardio goes, I mainly ride the stationary bike for that, for that seems to feel the best on my hips. I may do the eliptical, but not for very long, for I start feeling it in my hips after about 20 minutes.
Walking seems to be ok now, but I dont feel like I am getting a workout from walking.

I would love to hear your suggestions on how I should lift and how how I should mix in my cardio and abs.

Thank you in advance!

I'm sure we could help you lay out a program that you would enjoy and not be so bored with. I would make this suggestion, break up your body parts. Here's my reasoning behind this, so lets take a look at what you've been doing.
Mon - chest/tris/shoulders
Ok I think this is a bit over kill, too many of the same muscles getting worked in each of these.
Alot of people like to group chest/tri, but I don't like to group them together, especially with women I work with. Tri's play such a huge role while working chest, by the time they get to do a solo show they've already used all there energy on chest, so I feel they don't get isolated as well as if they hadn't had to be so active in working chest. Same with delts, your anterior delt has already lost its edge as well, because of the role it plays in working your chest.

Tues - back/biceps
This is a common grouping, but again not one I would do. I feel that the bi's are getting cheated out of there part of the show. Bi's play a big part in training back and are active in just about every back exercise there is, with a few exceptions. So by the time you try to isolate them they are already to the exhausted stay and the muscles don't fire completely.


Do you train legs? what type of cardio are you doing?

I just feel like this could be more efficient so that you get better results from your time spent in the gym.

How often can you train and what days?



Stay Strong~~!!!
IPL