Offseason diet and Cheat Days

[Spadaboom]

Hey,

I was wondering what your opinion is on cheat days in the offseason. I just finished a show last week and I am preparing to enter a 3 month offseason before prepping for the OPA Missasuga show in May. Last offseason I didn't cheat at all, refraining from treating myself and indulging. This was a mistake for sure I know. So this year I was thinking about designating a cheat day each week where I can indulge a little.

What do you think?

When I cheat should it be the whole day of moderate cheat or one nice meal/dessert on that day?

What does your cheat look like?

Thanks

[bigtavi8]

I think you will find a lot of different opinions on this but ill give ya what works for me. I find if i limit my cheat meals to 1-2 meals a week i stay in better shape and still put on muscle. My cheat meals are always on legs day, or if i add a second cheat in it would have to be a back day. Usually it consists of one high calorie meal. I try to make it something with protein. For example: restaurant burger with fries and diet pop. It really all depends on what you crave. For me its more fast food burger high fat foods. Some ppl really crave sugary carbs like cheese cake.

[Spadaboom]

I like the way you approach the cheat. I was thinking of doing the same thing. A protein cheat!!!! One day a week where I choose to have a cheat meal is going to keep me motivated and satisfied.

[Felinecougar]

Tav is my trainee. Been his side kick since he was 15 and into the bodybuilding world. I have a strict diet 5 days a week..cheat for a day or maybe a bit the second day and then I'm right back on the clean diet come monday.

I am only ever out 10-15 lbs contest weight off season as a light wt female bodybuilder..

Ask the pros what their off season wt was and how soon they were on stage and what the weight was then????

?????????????????????????????????????????????????? ???????????????????????

Everyone is different.

[Spadaboom]

I totally agree. It is different for everyone. I commend you though on staying 10-15 lbs above contest weight in the offseason that is not an easy task. I too am planning on being strict this offseason to ensure I meet my goals and work on improving muscle groups.

Monday offseason starts and Im super pumped.

[JonnyO]

Offseason for me I eat when Im hungry and if I dont want chicken or steak and rice or yams Ill have whatever I want. I do follow a program suited to my appetite, but I dont feel the need to eat every 2.5-3 hours like clockwork, I may go for 4-5 hours in between meals. I usually get all my 6 meals in, and make sure to follow my pre, intra, and powo nutrition carefully. But if I only manage to get 4-5 meals in I dont stress about it, because my body is obviously telling me something.

And also staying 10-15lbs within contest weight for most is not doable. Ideally that would be a great scenario but not many have the discipline offseason to do so, so thats one thing I dont worry about, as long as the bodyfat is kept in a respectable percentage you are fine. And if your looking to make gains, say jump up a weight class how do you expect to do that staying within a weight range like that?

[Spadaboom]

I think staying 10-15lbs above contest weight in offseason is for those competitors that are rather satisfied with their division status and contest weight.

I definitely still got classes to move up!!!!

[steve_d]

10-15 is easy if you're not talking about dehydrated stage weight. Let's say I am 170 1 week out in the morning, staying at 185 is not a big stretch. but if I am on stage at 160, then yes, 175 is nuts because you're talking about staying within 3-4 weeks out at all times.

As for moving up weight classes, like I've mentioned in another thread, people that jump too much end up not ripped the year after for the sake of jumping a class. 5 pound in a year is an impressive feat, and can be done by staying within say 20 pounds of '1 week out' weights...but yes, not if you're staying 15 pounds off stage weight, unless you are always 1 week out!

[nitrous]

right now i'm doing 1 to 2 meals a week that are what i consider cheat meals.. all of my meals are high in protein but these ones are usually high in fat for me.. fast food or restaurant food.. not always on a day where i am working out a large muscle but if i can arrange it that way cool if not i dont care.. if i planned it out it wouldn't be cheating ;)

[red rocket]

I LOVE to eat. Offseason its a free for all. I never have a sloppy physique ever. Even at my heaviest I can still keep a good taper.

Once I get eating I find I'm ALWAYS hungry. I stay about 30lbs out of contest weight though, water manip included. Sometimes it will get a bit heavier, but it takes me only a couple weeks to get rid of extra bloat.

I like the look of staying really tight, but I just like to eat too much:p.

I think alot of it depends on what your body type is, and how you respond to extra weight.

[Spadaboom]

10-15 is easy if you're not talking about dehydrated stage weight. Let's say I am 170 1 week out in the morning, staying at 185 is not a big stretch. but if I am on stage at 160, then yes, 175 is nuts because you're talking about staying within 3-4 weeks out at all times.

As for moving up weight classes, like I've mentioned in another thread, people that jump too much end up not ripped the year after for the sake of jumping a class. 5 pound in a year is an impressive feat, and can be done by staying within say 20 pounds of '1 week out' weights...but yes, not if you're staying 15 pounds off stage weight, unless you are always 1 week out!

Great point. Staying 10-15lbs above "1 week out" weight is rather reasonable and it allows a competitor to make gains in both strength and size. Staying 15lbs above stage weight is ridiciulus. Thats crazy.

[Praetorian]

As a male BB staying 10-15 lb out from a week out will never put on any significant amount of muscle. If you want to get big you need to eat big...not junk but good wholesome food. Check any pro and youll see what they eat and where they are offseason.
P

[JonnyO]

Agreed!

[LondonMuscle]

just like while inseason, in the offseason i stick to a diet but its a minimum calorie intake diet... what i mean by that is that the offseason diet i follow is everything i MUST eat each day... if I feel like eating more I can, but I can't eat junk food or deviate from the diet by filling it in with other foods

I found when i allowed myself to eat whatever i wanted i was often times skipping meals and actually eating less... with a structured plan i always know i am getting enough cals and if i want more i can go for it

[steve_d]

there are some people that can easily gain muscle staying below 10% though...others need to be above 15%, and so on...depends on your genetics.

IE, some people will never gain a pound no matter how hard they try, unless they get huge in the offseason, while others can stay ripped all year round, yet still make gains.

I am somewhere in the middle.

[natenator]

there are some people that can easily gain muscle staying below 10% though...others need to be above 15%, and so on...depends on your genetics.

IE, some people will never gain a pound no matter how hard they try, unless they get huge in the offseason, while others can stay ripped all year round, yet still make gains.

I am somewhere in the middle.
keyword from P was *significant*

[Andre Gregoire]

Offseason I like to have a full day where I don't follow the plan, usually Saturdays. Beyond the cravings, it's a nice mental break.

[JonnyO]

Ive actually been eating when I am hungry instead of focusing on making sure I get 6-7 meals a day in and eating certain meals at certain times and weighing everything, etc etc...some days I may eat 4 times other days more and I've added 10lbs the last 4 weeks and I feel a hell of a lot better too.

Funny thing...If I feel like having a cheat meal I have one, but Ive found since eating this way instead of following a meal plan I do not crave a cheat meal as often.