I cheat once a week, on a Sunday. I give myself a 2 hour window to eat whatever I want. This will be my only meal of the day. This works well for me and there is minimal setback that I have found. Best regards, from Iran 🇮🇷
That Eugene clap gets me pumped up and ready for awesome content...and stuff!! 👏🏽🙌🏽🤤 We've all listened to Chad about cheat meals and never really understood what's going on until we seek the right knowledge about nutrition. A lot of gym bros and broettes need to watch this!! 💪🏽
Nice ET!! If I want something that is off my baseline diet I just eat it for taste. That could be a bite or like yesterday, a croquette and I do the same for special drinks. As for refeeds: I keep my intake equal but cut cardio for a session or the day. I'm currently doing between 10/12 hours a week. As a compass I also devide the number of calories by the amount of cardio for the week and that number gives me an idea about my current balance and I will use that number for the following week as a guide.
i have a "cheat" protein ice cream bar (150 kcal) every night and on sunday i have only 3 but calorie dense meals (i find it hard to eat 4-5 meals) 0whit too much sugar and i also include meat (i usually dont for different reasons). just discovered this channel and i like it a lot. thumbs up for eugene!
I just did a refeed, upped my carbs by 150 but only for one day.. I didn't see/feel any results like more hunger during the day or more energy during my workouts. Next time I will try it for a longer period. Thanks coach!
After a refeed, do we also can go back to calories before refeed or can we decrease smaller amount of calories, for example 200 calories just as after a diet break? Thanks for the answer and great content, keep up this kind of videos!😃
i actually track my "cheat meal"" calories, I usually deduct its calories from my daily intake on that day, for example, daily intake=1.5k, cheat meal =1k, remaining intake=0.5k; These "cheat meals"" to me are more like eating out and relax on the food choice, but i still track its portion.
depend on the type of activity do we need to change anything with diet? for example, some say endurance athletes need to increase carbs. is it legit or bs?
I do exactly the same. Works very well. Keep myself on track and happy for the long term. Only 2x break per year for summer holiday and Christmas holiday.
Love the vid can you explain or even do a video on how to structure diet phases like linear periodization. Like when you start off a person do you put them in a reverse diet or just bump them up to maintence etc.. like the phases I hear are cutting, bulk, minicut,minibulk, revese diet and maintenance etc..?
My weightloss, strength and mood/energylevels has been consistent over the past 3 months so i haven't been needing a cheat meal/refeed or diet break :)
Hey Eugene, The refeed portion was very interesting. What would be your recommendation to someone who practicing general carb cycling? Let's say an individual is doing 3 days of a >100g of carbs and then a 4th day up higher at 300g-350g. Would you recommend just staying at a lower level consistently and doing a refeed every 2 weeks roughly? (Assuming frequency of refeeds is based on BF% let's say this person is 14 or 15%)
Thank you for the video👍. Cheat meal for me is the a meal I wouldn’t eat but still count it. And 🦘 is make me working harder, so grocery bill goes up 🥺
eugene teo yes sir. I mean more like after 2-3 months dieting is it more important to do a diet break? And should you always have a refeed day at least once a week for the benefits stated and if not when should you implement it. Cheat meal I know you don’t recommend.
Great stuff in your videos. Question... I recently went on a " clean bulk" and put on 15 pounds. I'm super happy with it, about 12-15% body fat. Here's the question that I haven't ever seen addressed by anyone. Can you "grow into" a heavier weight eventually (ie gradually lean back out) by maintaining calories and keep training hard? I've been training for 35 years and now happiest I've been. Please consider talking on this subject. Thanks!!
Hey, thank you for the great content and information, thumbs up and keep going! How do you recommend the 2-4 days of refeed - on a weekly basis or monthly basis? Thank you!
With regards to your refeed increase in calories from 10 to 40%. You mentioned 2 to 4 days. 1. Is this for example 1 days worth of say 10-40% divided into 4 days? 2. Or is it 10-40% everyday for those 2 to 4 days.
What about diet breaks for calorie surpluses? Just as our metabolism adapts to less food, it adapts to more? (Assuming calorie calculations are adjusted in line with weight changes) Should we just increase calories when weight gain stalls, as I believe is the conventional wisdom, or could dropping to maintenance calories for a few days ‘re-sensitise’ our metabolism?
Hey Eugene! Thanks for your video, appreciate all the content you put out. How long would you consider to be a “prolonged” period of dieting? I’m now into Week 10 of a calorie deficit, and have just begun a 4 day refeed today. I always hit 10k steps to try and manage my levels of NEAT, but I’m unsure as to when might be a good time to implement a diet break - if that time exists at all. I’ve got about 3kg left to go. Should I reserve a diet break for when I potentially incur a plateau, or is it better to schedule one in at a certain point to try and prevent these adaptations? Thank you!
Mainly commenting to support Eugene, but since I'm here: I would log cheat meals if they were easier to log. I do keep in mind the estimated amount of calories, but usually, it's some take-out, which is a lot harder to log than my home-cooked meals. A candy bar etc I definitely log. I'm in a deficit for 6 months now, losing weight (-20kg now). It might be different for people at maintenance or bulking. I'm not utilizing any diet breaks or refeeds in these months, but am curious about how it would've affected my journey.
Hi Eugene. Love you channel, I have been watching your videos in reverse chronological order. Can you please respond to my question. I am often told to reduce talk intake while dieting. For me, this normally means reducing added salt to a point where food is tasteless e.g. Grilled chicken breast with only white pepper. I understand that salt can cause increased blood pressure in some people. And salt is also said to cause the body to retain more fluid. However, a mate of mine said that I should not remove salt to such an extend as salt contains very small amount of calories and should not matter for calorie deficit. For the purpose of weigh loss only, is it really worth it to reduce added salt to the extent that it makes the food tasteless?
Scheduled refeeds today and tomorrow, just to restore some glycogen and speed up recovery as my sleep and bowel movement is unwell for couple of days. I bumped up the carbs by 100g and lower fat and protein accordingly to yield better digestion and tolerate the high volume of food from the 100g of extra carbs coming from whole food. Am I doing it right uncle Eugene? 🤔
Hey Coach!! love the video! Assuming i've been in a deficit for awhile now, when doing a refeed, the 10 - 40% increase in cals is an increase from the current eating level or is it a 10 - 40% increase above maintenance level
I feel the most confident after doing 2 weeks of a diet and then having 3 days in a row with 300-500 more calories (2300 would be maintenance)
4 года назад
Sometime I eat what I want but I rest in caloric window, sometime I do "free day" it s meaning not counting my caloris and I eat intuitively, it I feel Hungry I eat if I dont I dont eat. İt s a very good way for me for relaxe mentally, İ m not forcing my body for anything. And very rarely, I have a cheat meal suddenly. I dont plan my cheat meal, if I plan ,it s not a cheat meal for me. İt s coming suddenly and I just listen my body
Great job explaining things. Very useful. I just finished 4.5 months of dieting and went from 25.2% body fat at 200 lbs to 154 lbs at 4,8% body fat. Was very challenging dieting that long and ultimately was only at 2200 calories daily at the end. Now I'm eating about 3k daily and can probably eat more like 3200 and maintain 155 or so since my job and exercise regimen burn a lot of calories. Probably 1 to 1.5k burned daily. Maybe even 2k+ some days. I just started doing a reseed without knowing that's what I'm doing until I learned what a refeed is. Had one monster cheat meal(s) last Sunday (1st time in 4 months) from 6 through 9 p.m. and likely consumed 5k above maintenance for the day. :) maintenance is probably 3150 or so. Haven't had a full cheat day yet but plan on it in another couple weeks where I'll estimate calories but eat in whatever quantities I want. :) Then back to Maybe a dieting phase of 2500 for 2 weeks. Really appreciate your channel. Thanks. Jason
I let myself cheat every once in a while. As long as rare exceptions don't become common, I think it's OK. I had a few beers the other night; a few weeks ago I had a frozen custard. If I start cheating every other day, it's just a crappy diet. I didn't track the macros of the concrete, I just ate it.
I don’t even think about tracking a cheat meal. It’s usually something still moderately healthy, so I enjoy it and stay on track the rest of the week.
I cheat once a week, on a Sunday. I give myself a 2 hour window to eat whatever I want. This will be my only meal of the day. This works well for me and there is minimal setback that I have found.
Best regards,
from Iran 🇮🇷
This was brilliant mate, these videos are getting better and better.
Thank you very much!
Aesthetically pleasing, concise and super informative all at the same time. Top quality content Eugene, you da man ♥️
Thank you very much!
That Eugene clap gets me pumped up and ready for awesome content...and stuff!! 👏🏽🙌🏽🤤 We've all listened to Chad about cheat meals and never really understood what's going on until we seek the right knowledge about nutrition. A lot of gym bros and broettes need to watch this!! 💪🏽
Qualitiy content as its finest!
Excellent information! Thank you
Thank you!
Nice ET!!
If I want something that is off my baseline diet I just eat it for taste. That could be a bite or like yesterday, a croquette and I do the same for special drinks.
As for refeeds: I keep my intake equal but cut cardio for a session or the day. I'm currently doing between 10/12 hours a week.
As a compass I also devide the number of calories by the amount of cardio for the week and that number gives me an idea about my current balance and I will use that number for the following week as a guide.
Nice!
Uncle Eugene is awesome!
Thank you!
Awesome info as always. Love the shirt!👊
Thank you!
Thank you uncle Eugene!! Really good video!
Thank you ☺️
i have a "cheat" protein ice cream bar (150 kcal) every night and on sunday i have only 3 but calorie dense meals (i find it hard to eat 4-5 meals) 0whit too much sugar and i also include meat (i usually dont for different reasons). just discovered this channel and i like it a lot. thumbs up for eugene!
Please make more videos regularly :3 love em man
Thank you!
I just did a refeed, upped my carbs by 150 but only for one day.. I didn't see/feel any results like more hunger during the day or more energy during my workouts. Next time I will try it for a longer period.
Thanks coach!
Good luck!
Once a week I implement cheat meals. I don't track them I just enjoy them and get back on track the following day
So ure junky and you can't without sugar.
But after you get your fix ure cool for some time.
Extremely helpful, thank you!
After a refeed, do we also can go back to calories before refeed or can we decrease smaller amount of calories, for example 200 calories just as after a diet break? Thanks for the answer and great content, keep up this kind of videos!😃
Due to the short nature I'd go back down to calories pre refeed
hey eugene , i just eat what i want and lots of cheat meals , and a beverage of beer every 2 weeks , the beverage is 2 weeks
i actually track my "cheat meal"" calories, I usually deduct its calories from my daily intake on that day, for example, daily intake=1.5k, cheat meal =1k, remaining intake=0.5k;
These "cheat meals"" to me are more like eating out and relax on the food choice, but i still track its portion.
How do you manage reaching your macros?
Perfect!
Can you please make a detailed video on blood flow restriction training?
depend on the type of activity do we need to change anything with diet? for example, some say endurance athletes need to increase carbs. is it legit or bs?
Depends. Instead of blanket increasing because of a random rule that someone said, base it off their performance. Increase as needed.
I crave pita gyro sometimes, eat one track it and move on.
Love the information!
Thank you!
MAKE A VIDEO ON SCAPULA / SHOULDER PAIN STUFF
Some manners would be nice. I'm not a dancing monkey.
eugene teo Your doing too much. It was a simple request and I think other people want this too.
@@kingcobra7700 that may be so, still wouldnt hurt to say "please" or "could you" rather than shout it at him in all caps
I follow a bodybuilding style keto diet from Sunday to Thursday . On Friday and sat i do a mix of clean and “dirty” meals and eat looser .
I do exactly the same. Works very well. Keep myself on track and happy for the long term. Only 2x break per year for summer holiday and Christmas holiday.
Love the vid can you explain or even do a video on how to structure diet phases like linear periodization. Like when you start off a person do you put them in a reverse diet or just bump them up to maintence etc.. like the phases I hear are cutting, bulk, minicut,minibulk, revese diet and maintenance etc..?
My weightloss, strength and mood/energylevels has been consistent over the past 3 months so i haven't been needing a cheat meal/refeed or diet break :)
Excellent!
Hey Eugene, awesome video. I wanted to ask, when do you decide to take your refeed days?
Can you do a video on how to do break a a weight loss plateau?
Hey Eugene,
The refeed portion was very interesting. What would be your recommendation to someone who practicing general carb cycling? Let's say an individual is doing 3 days of a >100g of carbs and then a 4th day up higher at 300g-350g. Would you recommend just staying at a lower level consistently and doing a refeed every 2 weeks roughly? (Assuming frequency of refeeds is based on BF% let's say this person is 14 or 15%)
You could do either option really i can't say for certain as there are many factors going into it
God damnit, this is just pure gold❤️🔥
Thank you!
Wild mountain dog in the thumbnail haha.
Hahaha yes
My dude!
Thank you for the video👍. Cheat meal for me is the a meal I wouldn’t eat but still count it. And 🦘 is make me working harder, so grocery bill goes up 🥺
😅😅not sorry 🦘🦘🦘
eugene teo You never sorry 😅
I like to have an occasional treat. That isn’t scheduled in or tracked. Maybe every few months. It’s usually a pudding.
Every few months and a pudding as cheat meal.? That sounds boring!! 😅😅
When should you use which ones?
Did you watch the video? 🤨
eugene teo yes sir. I mean more like after 2-3 months dieting is it more important to do a diet break? And should you always have a refeed day at least once a week for the benefits stated and if not when should you implement it. Cheat meal I know you don’t recommend.
I rewatched it to make sure lol
Great stuff in your videos. Question... I recently went on a " clean bulk" and put on 15 pounds. I'm super happy with it, about 12-15% body fat. Here's the question that I haven't ever seen addressed by anyone. Can you "grow into" a heavier weight eventually (ie gradually lean back out) by maintaining calories and keep training hard? I've been training for 35 years and now happiest I've been. Please consider talking on this subject. Thanks!!
You absolutely can but you would want to be manipulating your nutrition for best results
Hey, thank you for the great content and information, thumbs up and keep going! How do you recommend the 2-4 days of refeed - on a weekly basis or monthly basis? Thank you!
Such a great addition to your nutrition live! I typically don't comment on youtube, but you deserve the plaque. Kangaroo Crew support
Thank you!
With regards to your refeed increase in calories from 10 to 40%. You mentioned 2 to 4 days.
1. Is this for example 1 days worth of say 10-40% divided into 4 days?
2. Or is it 10-40% everyday for those 2 to 4 days.
Option 2
What about diet breaks for calorie surpluses? Just as our metabolism adapts to less food, it adapts to more? (Assuming calorie calculations are adjusted in line with weight changes) Should we just increase calories when weight gain stalls, as I believe is the conventional wisdom, or could dropping to maintenance calories for a few days ‘re-sensitise’ our metabolism?
Hey Eugene!
Thanks for your video, appreciate all the content you put out.
How long would you consider to be a “prolonged” period of dieting? I’m now into Week 10 of a calorie deficit, and have just begun a 4 day refeed today. I always hit 10k steps to try and manage my levels of NEAT, but I’m unsure as to when might be a good time to implement a diet break - if that time exists at all. I’ve got about 3kg left to go. Should I reserve a diet break for when I potentially incur a plateau, or is it better to schedule one in at a certain point to try and prevent these adaptations?
Thank you!
If you're progressing fine, no need to schedule it in preemptively
Thank you!
Mainly commenting to support Eugene, but since I'm here:
I would log cheat meals if they were easier to log. I do keep in mind the estimated amount of calories, but usually, it's some take-out, which is a lot harder to log than my home-cooked meals. A candy bar etc I definitely log. I'm in a deficit for 6 months now, losing weight (-20kg now). It might be different for people at maintenance or bulking. I'm not utilizing any diet breaks or refeeds in these months, but am curious about how it would've affected my journey.
Wow you are such a good speaker, are you reading off your notes or is it all coming out of the top of your head?
Thank you! Plenty of practice
Love your content, sir!
Bro you have some awesome shirts! Where do you get them?
Hi Eugene.
Love you channel, I have been watching your videos in reverse chronological order.
Can you please respond to my question.
I am often told to reduce talk intake while dieting.
For me, this normally means reducing added salt to a point where food is tasteless e.g. Grilled chicken breast with only white pepper.
I understand that salt can cause increased blood pressure in some people.
And salt is also said to cause the body to retain more fluid.
However, a mate of mine said that I should not remove salt to such an extend as salt contains very small amount of calories and should not matter for calorie deficit.
For the purpose of weigh loss only, is it really worth it to reduce added salt to the extent that it makes the food tasteless?
Scheduled refeeds today and tomorrow, just to restore some glycogen and speed up recovery as my sleep and bowel movement is unwell for couple of days. I bumped up the carbs by 100g and lower fat and protein accordingly to yield better digestion and tolerate the high volume of food from the 100g of extra carbs coming from whole food. Am I doing it right uncle Eugene? 🤔
Sounds good to me!
I do have cheat meal once a week,but I track it,make sure don’t over eat
Love this Eugene. Thanks mate!
Hey Coach!! love the video!
Assuming i've been in a deficit for awhile now, when doing a refeed, the 10 - 40% increase in cals is an increase from the current eating level or is it a 10 - 40% increase above maintenance level
Current eating level!
@@coacheugeneteo cool! thank you!!
I feel the most confident after doing 2 weeks of a diet and then having 3 days in a row with 300-500 more calories (2300 would be maintenance)
Sometime I eat what I want but I rest in caloric window, sometime I do "free day" it s meaning not counting my caloris and I eat intuitively, it I feel Hungry I eat if I dont I dont eat. İt s a very good way for me for relaxe mentally, İ m not forcing my body for anything. And very rarely, I have a cheat meal suddenly. I dont plan my cheat meal, if I plan ,it s not a cheat meal for me. İt s coming suddenly and I just listen my body
and more juice
I usually do 2-3 refeeds a week, just go up to meintanance. Overall, im still eating 3500 calories defficit per week.
Nice
Great job explaining things. Very useful. I just finished 4.5 months of dieting and went from 25.2% body fat at 200 lbs to 154 lbs at 4,8% body fat. Was very challenging dieting that long and ultimately was only at 2200 calories daily at the end. Now I'm eating about 3k daily and can probably eat more like 3200 and maintain 155 or so since my job and exercise regimen burn a lot of calories. Probably 1 to 1.5k burned daily. Maybe even 2k+ some days. I just started doing a reseed without knowing that's what I'm doing until I learned what a refeed is. Had one monster cheat meal(s) last Sunday (1st time in 4 months) from 6 through 9 p.m. and likely consumed 5k above maintenance for the day. :) maintenance is probably 3150 or so. Haven't had a full cheat day yet but plan on it in another couple weeks where I'll estimate calories but eat in whatever quantities I want. :)
Then back to Maybe a dieting phase of 2500 for 2 weeks. Really appreciate your channel. Thanks. Jason
How are you able to eat 2200 calories and still be in a deficit?
@@prathiusharun Genetics. But I'm more surprised by the dropping to below 5% body fat. Incredible.
So my "calories don't exist" thought process is actually me subconsciously planning my weekend refeeds. *Pats self on shoulders*
😂😂😂
I let myself cheat every once in a while. As long as rare exceptions don't become common, I think it's OK. I had a few beers the other night; a few weeks ago I had a frozen custard. If I start cheating every other day, it's just a crappy diet. I didn't track the macros of the concrete, I just ate it.
Kangaroo man has done it again. Now go check out Haji's Kitchen album Twenty Twelve Uncle Eugene ❤
Haha thank you I shall!
Anyone ever lose weight on a refeed?
i would never have cravings if it wasnt for mixed nuts and kebab =( =( =(
he doesn't really know
102nd comment! I'm a little late.
Cheating is for the weak
I have a cheat meal once a week.