My strategy for defeating cheat day gains ASAP
Background info: I am ~12% body fat, and my current diet is modified slow-carb to only include 1-2 meals/day with legumes or occasionally brown rice. The reason I have liked this diet so much is because of the cheat day. I don't want to have to restrict this to just a cheat meal in order to maintain what I have accomplished or continue to progress, so I set out to make sure this wasn't the case. My past weekend has been my best success so far, and below I will walk you through my day's eating the best I can recall.
Saturday (cheat day):
9:30AM weigh in: 157.2 lbs
9:35AM Supplements taken: 2400mg CQ, AGG
~10AM Breakfast: 4 eggs, handful of spinach, and ~3/4 cup ofcooked in
11AM-4PM: pulled the head off a car engine I am rebuilding, other various putzing around and playing with my dog, shopping for food for a cook out
4PM Supplements taken: 2400mg CQ, AGG
4:30PM "cookout starts": 12 oz grass fed sirloin steak
4:45PM-9PM "grazing": 1 cup broccoli salad (incl. sugar, raisins, shredded cheddar, mayo - i.e. the "yum" version of broccoli), handful of pistachios, 1/2 cup fresh pineapple, 2x margarita, shot of jameson, lots of sun chips with "ranch" dip (which upon inspection was mostly dairy), cookie bar, a couple pints of water here and there, and probably some other snacks I don't recall
9:15PM walk ~1/2 mile to bar 1.
9:30PM-10:30PM: 2x double gin&tonics
10:30PM walk 1/5 mile to bar 2.
10:30PM-1:30AM: 3x Guinness; 1 slice of pepperoni NY style pizza
1:30AM: trip to store for snacks
1:45AM-2:15AM: wrist deep in a 2 lb bag of peanut M&M's and 1lb bag of lifesavers gummies. Unsure on quantity eaten, since there were a couple others enjoying them as well, but I definitely ate a huge share.
2:30AM supplements taken: PAGG
2:30AM pre-bed weigh in: 165 lbs
Sunday strategy (intermittent fasting-like plan):
(sorry didn't have time for morning weigh-in - mom's day running late)
9AM supplements taken: AGG, 2400mg CQ (took CQ this morning since I didn't get to evening dose Saturday due to not being home)
9AM Breakfast: 1 cup each of califlower/broccoli (no meat)
9:15AM-12PM: Mom's day family gathering - throughout the morning, I ate 1 small sausage patty and a small handful worth of cooked mushrooms.
4PM supplements taken: AGG
4:30PM early dinner: made morewith lettuce wraps
5PM-11PM: 2 glasses of red wine, handful of pistachios, handful of peanuts
12AM supplements taken: PAGG
Monday I went back on my normal version of slow-carb diet until next Saturday.
Monday weigh in was 159.2 lbs.
Tuesday (this morning) weigh in: 157.2 lbs. Booyeah
The Best Answer
I'd suggest trying IF before cheat day as Tim describes in the book. It's also recommended byto do it before.
I've done both before and after. But I found my bf% reacts better with IF before cheat day. While I have lost lean body weight if I do IF after cheat day. But it probably doesn't apply since you're kind of starting the evening of the day after cheat day and you're having a late snack and drinks.
One factor may have been because I workout Fridays and not Sundays. (when cheat day falls on Saturday).