Would love to hear your experiences with cheat days everyone! Are they something you incorporate? Are they something you struggle with? They seem to divide opinion so comment below and let me know ✌
I love them because I get to eat whatever I want whenever I want and however much I want but about halfway through the day I do feel sick and a bit bad and my belly does get fucked
great mental perspective and breakdown on recovering after a “cheat meal”. dealing with counting macros definitely makes those kinds of days cheat days feel extra heavy. thanks for what you do!
You are a genius when it comes to these recipes! No one else out there doing it like you! Every recipe I’ve ever made of yours tastes absolutely phenomenal and doesn’t even have that healthy taste to it. Bravo!
I have been binging on your videos since I found your channel recently. I love the recipes and all the information but can’t wrap my mind around you not having a lot more following. You definitely deserve more recognition for all you do and hope to see your channel grow into millions.
During the work week I find it fairly easy to cut my calories by 1,000 each day. I will eat around 1500 calories of protein, healthy fats, and less than 100g carbs. This allows me to "carb up" on the weekend and eat around 8000 calories total for the weekend. This consists mostly of whatever cereal I want and protein intake the same (1g for every 1lb bodyweight). This keeps me at 10% body fat, my leptin levels balanced, and mentally ready for another week of pushing it.
My favourite is 2 scoops of oats, (using the protein powder Scoop) 1 Tablespoon of Flack seeds and 1 Scoop of vanilla protein powder, Add some Almond milk and mix, leave it a little runny or soft and put in the fridge overnight as it will thicken, eat Hot or cold in the morning and sometimes add a chopped banana cold...wow.
This video is tremendous. I've been binging your content for weeks now and I feel so lucky having all of this information free. But even the rest of the videos aside, this one was massive. Really appreciate your effort and energy, as soon as I can I'll definitely be getting that one time nutrition thing from your website. Cheers mate!
@@12thMandalorian add a tablespoon or two of oil to your pan when you cook your meals to reach your calories. Obviously prioritise hitting your protein intake before adding said oil.
Thank you so much for this video! I've been stuck in the binge restrict cycle you've mentioned for quite some time, but I am working towards breaking it. Thank you for your all your advice!
Great description about the cheat day Johnathan, I’ve never felt bad after a cheat day but it was still nice to learn some of those statistics and it should help some people
I don't struggle with cheat meals/days. I struggle with cravings and a heavy appetite. Like I could easily eat two servings of everything you made here lol. This independence day weekend I'm going camping and kayaking with family and lots of beer drinking and campfire eating is gonna take place so I'm gonna be really letting loose.
I’m not very good with cheat meals so I really try hard not to have them at all during a strict fat loss phase. Otherwise i have them and still feel a little guilty but you’re right about using the calories to your advantage in the days after as far as workouts and just getting back to it.
I'm going try and do an experiment like during the night I would add 40 grams of oats, pouring 400ml water and 200 grams of egg whites. warm it up for 4 mins in the microwave then I would pour 155 grams of greek yogurt then add whey protein and then put that bowl in the fridge for overnight to make overnight oats with higher protein.
Brilliant! On all fronts. How do you come up with these amazing recipes! You are such a resourceful youtuber Jonathan. Nutrition, training, techno… I so look forward to your videos. Thank you! 👍😘🇨🇦
Another fantastic video. So informative and encouraging. I always look forward to your new videos. I don't really have cheat days. If I want a treat I just have it. I rarely overeat and have always eaten healthy. Moderation is key but like you said, even if you do go overboard, it won't make a big difference. Love what you said.
Jonathan! A great video once again and I'm seeing this right after an "accidental" cheat day yesterday. I usually don't have planned cheat days but they do happen once a month when it's that time of the month lol. Thank you for all of this amazing information that you provide us with for free, I've gotten so many awesome recipe ideas from you and now I'm never hungry when on a deficit.
Great video Jonathan, Quick one, was thinking of doing a personal training/nutrition course, what one would you suggest here in Ireland, is ther a basic level you have to acquire?
I track my calories year around, except for summer and Christmas. I put on some fat during these period (cause I eat what I want, but I think I'm able to evaluate how much calories I have). My experience : after 3 or 4 weeks of tracking my intakes, I lose this extra weight (and usually built some mass.)
Do you live in Spain Jonathan? You feature a lot of Mercadona products. That choc mousse is so damn delicious! And cheap and very filling too! I have it every week with my Friday fajita dinner.
I try really hard not to deprive myself of anything… even if it’s just a few bites of a dessert. So I don’t really do cheat days. I was curious if you or anyone on here eats more protein than 1 gram per pound of body weight. I am eating more than that… is that bad for you? I am still losing weight and only 2-5 pounds from my goal weight.
I only have them wen it's a birthday etc. Not every weekend. It tends to be once a month anyway. However I do have refeed days if needed once a week on a cut however now I'm only doing really slow bulks and cuts I don't think I'll need them... I also have a line of chocolate or something like that once a week if I've been really clean with my diet as I seem to get a odd feeling after about 10 days which I worked out is low blood sugar.
HI, thanks for the video , great recipes. Unfortunately my cheat day is 2 times a month and consists of 1 0r 2 beer cans and some chips....that's what I like to eat. I would like your advice on the following. I like a lot to use as a dressing on my salads and food extra virgin olive oil. I know its high in calories. Do you think its not good to use a lot of it , or is it okay?
Nope definitely not a bad thing as olive oil contains plenty of healthy fats. The one potential issue is (as you mentioned), it's quite high in calories. But if you're able to include it regularly and maintain a healthy weight, nothing to worry about.
I usually call mine "the seventh day" because I tendo to have one every 7 days, and because on the 7th day God admired his creation and rested (thats what i do prior to the disaster, weight myself) but im mostly on maintenace lately so ... a bit more a bit less, never hurts too much yet the soul remains happy lol
My cheat day after a shitty week of the head shed flapping about bone shit, I lift heavy and consume alcohol once a week (say 4 x pack = 900cals) this does't work? Activity watch (Garmin Instinct) says i burn 500cals (rounded) per exercise (CV) and i don't track the weights sessions but they are consistent. Suggestions?
My problem seems to be that I don't have that one day that gets me massively over the goal, but lots of small ones due to weekend happenings like birthdays, or work celebrations where there's cake or similar and you feel you should participate. So I'll break my fast a bit earlier and have a bit of cake and I'll get maybe 500-1000 calories over my maintenance. These can happen several times per month. At the same time as a dude and doing this for a while, I have an ok level of muscle it still really feels like my maintenance is sub 2k like 1.8k-1.9k. Even sticking well to fasting and low calorie meals it's very slow going. Admittedly my activity level outside of training days is not very high due to time constraints.
If one of these occasions happens on average one time per week, you could set your calorie up accordingly! For example, instead of eating 2000 calories everyday, you could eat 1900 calories on 6 days of the week and then 2600 calories on the other day of the week (when there is a social occasion etc). That way, you’re still consuming the same no. of calories but saving more for when you’ll need them 👍
Great video! However, I do find it somewhat depressing to hear young athletes talking about 2000 to 3000 calories as maintenance. As a 5' tall senior woman who weighs 115lbs, I feel like my maintenance is the equivalent of most people's starvation diet. It's not fair....my stomach is as big as everyone else's. 🙃
I like Cheat days I think it allows you to retain a healthy relationship with food, the only problem is whenever I have a cheat day I always wanna keep eating because I know I won’t have it for a long time 😂 it’s hard man
I kind of agree with you, especially as I have gotten older. I might go out for breakfast once or twice or dinner once or twice. But it's been a long time since I just ate what I felt like for a whole day. That would probably be way over 4,000 calories anyway, haha.
I think if you need a cheat day then your diet is wrong somewhere. I never feel I must have a cheat meal. It’s nice to have one occasionally but I wouldn’t care much if I was never allowed one again because I honestly love my diet. With todays low cal recepies it’s easy to make plain chicken breast or Even tuna taste great
Would love to hear your experiences with cheat days everyone! Are they something you incorporate? Are they something you struggle with? They seem to divide opinion so comment below and let me know ✌
I love them because I get to eat whatever I want whenever I want and however much I want but about halfway through the day I do feel sick and a bit bad and my belly does get fucked
@@aadamkhan5217 You need to study english again and learn punctuation properly. I feel bad for Jon (note the commas and full stops)!
@@paulk7063 Am I doing an exam? I’m commenting on RUclips. Who cares? Lol
great mental perspective and breakdown on recovering after a “cheat meal”. dealing with counting macros definitely makes those kinds of days cheat days feel extra heavy. thanks for what you do!
You are a genius when it comes to these recipes! No one else out there doing it like you! Every recipe I’ve ever made of yours tastes absolutely phenomenal and doesn’t even have that healthy taste to it. Bravo!
I have been binging on your videos since I found your channel recently. I love the recipes and all the information but can’t wrap my mind around you not having a lot more following. You definitely deserve more recognition for all you do and hope to see your channel grow into millions.
Another great video 👍 I don’t do cheat days, lower calories for 5 days to allow higher calories for 2 days at weekends works perfectly for me 🙏
During the work week I find it fairly easy to cut my calories by 1,000 each day. I will eat around 1500 calories of protein, healthy fats, and less than 100g carbs. This allows me to "carb up" on the weekend and eat around 8000 calories total for the weekend. This consists mostly of whatever cereal I want and protein intake the same (1g for every 1lb bodyweight). This keeps me at 10% body fat, my leptin levels balanced, and mentally ready for another week of pushing it.
My favourite is 2 scoops of oats, (using the protein powder Scoop) 1 Tablespoon of Flack seeds and 1 Scoop of vanilla protein powder, Add some Almond milk and mix, leave it a little runny or soft and put in the fridge overnight as it will thicken, eat Hot or cold in the morning and sometimes add a chopped banana cold...wow.
This video is tremendous. I've been binging your content for weeks now and I feel so lucky having all of this information free. But even the rest of the videos aside, this one was massive. Really appreciate your effort and energy, as soon as I can I'll definitely be getting that one time nutrition thing from your website. Cheers mate!
really appreciate this video , This should blow for sure because this is something new .
Needed this video, just ate 5500 calories after being in the middle of a reverse diet out of a cut
Relatable :(
I struggle to hit 2k a day and I’m trying to build muscle
@@12thMandalorian add a tablespoon or two of oil to your pan when you cook your meals to reach your calories. Obviously prioritise hitting your protein intake before adding said oil.
@@MrParkes94 i get around 130g of protein a day, which i feel is to low
@@12thMandalorian greek yogurt, whey protein, eggs, and chicken try and have at least one of those in each meal
Thank you so much for this video! I've been stuck in the binge restrict cycle you've mentioned for quite some time, but I am working towards breaking it. Thank you for your all your advice!
It’s always a great day when Jonathan uploads more yummy recipes! 👏🏼🤩
thanks for this video Jonathan, you really are an amazing person for sharing so many recipes, tips, tricks etc. 🏆
Liking this. Saving this. Rewatching this. Sharing this.
Great description about the cheat day Johnathan, I’ve never felt bad after a cheat day but it was still nice to learn some of those statistics and it should help some people
Keeping me on track as always, great recipes, genius. 👍
This is awesome, just the video I needed after I had a cheat day 💪
I don't struggle with cheat meals/days. I struggle with cravings and a heavy appetite. Like I could easily eat two servings of everything you made here lol. This independence day weekend I'm going camping and kayaking with family and lots of beer drinking and campfire eating is gonna take place so I'm gonna be really letting loose.
I’m not very good with cheat meals so I really try hard not to have them at all during a strict fat loss phase. Otherwise i have them and still feel a little guilty but you’re right about using the calories to your advantage in the days after as far as workouts and just getting back to it.
I'm going try and do an experiment like during the night I would add 40 grams of oats, pouring 400ml water and 200 grams of egg whites. warm it up for 4 mins in the microwave then I would pour 155 grams of greek yogurt then add whey protein and then put that bowl in the fridge for overnight to make overnight oats with higher protein.
Brilliant! On all fronts. How do you come up with these amazing recipes! You are such a resourceful youtuber Jonathan. Nutrition, training, techno… I so look forward to your videos. Thank you! 👍😘🇨🇦
Another fantastic video. So informative and encouraging. I always look forward to your new videos. I don't really have cheat days. If I want a treat I just have it. I rarely overeat and have always eaten healthy. Moderation is key but like you said, even if you do go overboard, it won't make a big difference. Love what you said.
Thanks again for all you do!
What a great video. Love your channel man.
Cheat days or meals are just necessary sometimes. Hopefully, I can use these tips during my next cheat day!
Jonathan! A great video once again and I'm seeing this right after an "accidental" cheat day yesterday. I usually don't have planned cheat days but they do happen once a month when it's that time of the month lol. Thank you for all of this amazing information that you provide us with for free, I've gotten so many awesome recipe ideas from you and now I'm never hungry when on a deficit.
Nice one Gerardo! 👏
@@jclarkefitness Guessing this is the wrong comment you wanted to reply to but thanks anyway. 😅
Another great vid bro 👏 whenever I throw down on a cheat meal I just make sure to workout/fast beforehand and just eat that one big meal
Great video! I'm still curious on what the word you were trying to think of was😂 I hate when that happens!
Novelty! 😂
Great video pal I’m definitely trying that overnight oats
Top recipes. Please update your hub with new recipes. I follow a lot for my eating plans.
A little progress each day adds up to big results.
perfect video, just the right words.
🤝🤝
Great video Jonathan,
Quick one, was thinking of doing a personal training/nutrition course, what one would you suggest here in Ireland, is ther a basic level you have to acquire?
Great video Jonathan. I think the world is novel or novelty?
Hi JC.. Hope you well.. Monohydrate or Weigh Protein as a supplement.. Which one would you recommend
I track my calories year around, except for summer and Christmas. I put on some fat during these period (cause I eat what I want, but I think I'm able to evaluate how much calories I have). My experience : after 3 or 4 weeks of tracking my intakes, I lose this extra weight (and usually built some mass.)
Sounds like you have a good balance 👏
@@jclarkefitness I manage to stay lean buuut building muscle is quite slow unfortunately
There are only 4 timesin a year that I don’t track my calories they are spring summer, autumn and winter 😆
Your recipes are bomb!
New discovery? Experience? Lol. Also peanut butter mixed with protein powder on rice cakes/toast is epic
Novelty was the word I was thinking of 😂
And great idea!
Do you live in Spain Jonathan? You feature a lot of Mercadona products. That choc mousse is so damn delicious! And cheap and very filling too! I have it every week with my Friday fajita dinner.
I try to say to myself that every day is a cheat day, so psychologically I don't feel too restricted even tho in reality I am.
I try really hard not to deprive myself of anything… even if it’s just a few bites of a dessert. So I don’t really do cheat days. I was curious if you or anyone on here eats more protein than 1 gram per pound of body weight. I am eating more than that… is that bad for you? I am still losing weight and only 2-5 pounds from my goal weight.
I only have them wen it's a birthday etc. Not every weekend. It tends to be once a month anyway. However I do have refeed days if needed once a week on a cut however now I'm only doing really slow bulks and cuts I don't think I'll need them... I also have a line of chocolate or something like that once a week if I've been really clean with my diet as I seem to get a odd feeling after about 10 days which I worked out is low blood sugar.
HI, thanks for the video , great recipes. Unfortunately my cheat day is 2 times a month and consists of 1 0r 2 beer cans and some chips....that's what I like to eat.
I would like your advice on the following. I like a lot to use as a dressing on my salads and food extra virgin olive oil. I know its high in calories. Do you think its not good to use a lot of it , or is it okay?
Nope definitely not a bad thing as olive oil contains plenty of healthy fats. The one potential issue is (as you mentioned), it's quite high in calories. But if you're able to include it regularly and maintain a healthy weight, nothing to worry about.
@@jclarkefitness Thank you very much.
wow 🤩 those cheesecake oats!!! 😍🔥🥳🥰💕🤯
Great advise! What is the sweetener you use? Thanks!
Whatever one is there! But that one is stevia 👍
I have gained 2 pounds in a week by adding 200 to my calories per day. Should I decrease back to original calories?
I usually call mine "the seventh day" because I tendo to have one every 7 days, and because on the 7th day God admired his creation and rested (thats what i do prior to the disaster, weight myself) but im mostly on maintenace lately so ... a bit more a bit less, never hurts too much yet the soul remains happy lol
My cheat day after a shitty week of the head shed flapping about bone shit, I lift heavy and consume alcohol once a week (say 4 x pack = 900cals) this does't work? Activity watch (Garmin Instinct) says i burn 500cals (rounded) per exercise (CV) and i don't track the weights sessions but they are consistent. Suggestions?
My problem seems to be that I don't have that one day that gets me massively over the goal, but lots of small ones due to weekend happenings like birthdays, or work celebrations where there's cake or similar and you feel you should participate. So I'll break my fast a bit earlier and have a bit of cake and I'll get maybe 500-1000 calories over my maintenance. These can happen several times per month. At the same time as a dude and doing this for a while, I have an ok level of muscle it still really feels like my maintenance is sub 2k like 1.8k-1.9k. Even sticking well to fasting and low calorie meals it's very slow going. Admittedly my activity level outside of training days is not very high due to time constraints.
If one of these occasions happens on average one time per week, you could set your calorie up accordingly! For example, instead of eating 2000 calories everyday, you could eat 1900 calories on 6 days of the week and then 2600 calories on the other day of the week (when there is a social occasion etc). That way, you’re still consuming the same no. of calories but saving more for when you’ll need them 👍
@@jclarkefitness Thanks for the tip! Liking your videos alot btw
Can i just add the cream cheese without white chocolate ?
We don't have Greek yogurt here any other alternative?
Great video! However, I do find it somewhat depressing to hear young athletes talking about 2000 to 3000 calories as maintenance. As a 5' tall senior woman who weighs 115lbs, I feel like my maintenance is the equivalent of most people's starvation diet. It's not fair....my stomach is as big as everyone else's. 🙃
🔥
the word is Epiphany
I like Cheat days I think it allows you to retain a healthy relationship with food, the only problem is whenever I have a cheat day I always wanna keep eating because I know I won’t have it for a long time 😂 it’s hard man
Awesome
Cheat days are stupid in my opinion an off plan meal 1 or 2 times a week is fine but a whole day Nah
I kind of agree with you, especially as I have gotten older. I might go out for breakfast once or twice or dinner once or twice. But it's been a long time since I just ate what I felt like for a whole day. That would probably be way over 4,000 calories anyway, haha.
You gotta enjoy life man
I think if you need a cheat day then your diet is wrong somewhere. I never feel I must have a cheat meal. It’s nice to have one occasionally but I wouldn’t care much if I was never allowed one again because I honestly love my diet. With todays low cal recepies it’s easy to make plain chicken breast or Even tuna taste great
I don't call them "cheat" meals, I call them "treat" meals.
You have meals? I have a full day lol
👍👍👍
FUCK YEA
Just walk an extra half an hour for a few days.
Epiphany
TREAT day.
Whats wrong with boiled eggs🤣