What's going on guys? Welcome back to the Jeremy Scott Fitness podcast and radio show coming to you today talking about cheat meals or treat meals or refeeds as well. I'll throw in there and eating, I guess, kind of off of your set pattern or schedule.

And one of the biggest questions I get is people will look at the stuff I eat on Instagram and in our Facebook groups and other places I share my food. And they'll say, well, I notice you eat mostly protein and vegetables. You know, what do you ever veer off the path and do you eat something outside of that box or treat yourself or what do you do? And do you get sick when you do it? So I'm going to answer the question of what I personally do, what I would suggest for you guys to do and kind of break down the rhyme and reason of why I do things and what I think is most beneficial to probably you guys, whether your goal is fat loss or to build muscle and kind of anywhere in that kind of between range. So I'll say this. Cheat meals, you guys, they are however you want to look at them and don't crush me like, oh, it's just a cheater. You're calling it a treat meal and you shouldn't treat yourself with food. Just be a real fucking person for two seconds and don't get so critical of every comment people make you guys. And I say this, look, we talk about that and the mindset of how we think about food. And I like to think about it is not about the things I can't have, but I like to think

about all the things I can have. And with that said, we look forward to eating. We just do. Any culture, America and an event across the world to Europe, we celebrate food. Most of our social events are around food and drink, and that's why it's so hard to be in great shape because I tell people all the time is a decision you have to win you know multiple

times a day every single day and so we do look forward to it we're no different than like my dog if you guys follow me on instagram my story i'll share my dog gets so jacked every time we eat chicken and fish and state because she looks forward to something different than just this dry cereal food and i get it we're We're the same way. Food makes us happy. It's part of it. But it's controlling that. And doing it in a context that actually helps us that gets you guys ultimately to your goal or not to your goal for that matter. So in terms of this, cheat or treat meals, whatever you want to call it, doing them will, you know, it won't prevent you from getting to your goals. And it also, you know, won't get you to your goals just by having them. I'll say that. The fact that a lot of people kind of follow either the 80-20 rule or the 90-10 rule. And that basically just means 80% of the time, 20% of the time, or 90% of the time, and attention to the time, where the 90% you guys are eating things that are, you know, kind of macro-specific, goal-based, a nutrition plan that's going to get you to where you want to go. And 10% of the time, you kind of indulge and just eat shit and things that you want to. And if you consume, you know, cheap meals or treat meals in this way, it's not going to derail you from your goals or really hinder you because like anything in life, you guys, it's not what we do some of the time that makes the biggest difference is what we do most of the time. And I guess there's a ton of little, you know, tips and tricks and hacks we can share with you. Like in my personal opinion, I think for a lot of you guys, that post workout window is probably one of the best times to have a cheat or at least in a high output day, if you will, so a day like you squat or deadlift or do like a ridiculous, you know, heavy Metcon. At least in that kind of window or that post-workout kind of time frame, your meal probably has a better chance of being utilized by your muscles instead

of being just stored as fat, especially if you're eating at a calorie deficit on all the other days. And even for you guys who do like maybe a lower intensity of workout, like you go for a hike, but it's not super taxing, but you hiked for three hours. Your muscles can essentially become like, let's say, almost like a sponge if you want view it that way where I can kind of soak up you know extra carbohydrates and so they can

actually be used and utilized because you drain the pool, now you're filling it back up, and they don't just get stored as fat. So I do think, you know, for a lot of you guys, if you can follow kind of that 90, you know, 10 rule, I think that's probably the best bet. So if you think of it for every 10 meals I eat, one of them can be, you know, something outside of the norm. And I'm

going to differentiate between these two, you guys, a cheat meal and a refeed are two different

things. And so for you guys who, you know, here's my example, if a cheat meal would basically

be consisting of something

that's typically not in the plan at all. So it's the things that we typically deprive ourselves of

or we don't include in our everyday eating, which might be, you know, pizza, burgers, fries,

pancakes, cupcakes, cupcakes, cookies, shit like that. A refeed is kind of a more of a plan,

just increase of calories overall. And again, a cheat meal is just one meal. So why I tell people like maybe 60 to, you know, two hour window at the most? A refeed is kind of like the entire day. So like you're eating at a calorie deficit. So you're underneath your calorie goal for six days a week. And then Saturday, you take, you know, six to eight to 12 hours to eat more than you typically

do. And typically that ends up being more carbohydrates. So for example, if you're a person on a

1,500 calorie, you know, diet for five days a week, and then on Saturday comes, you do your

refeed, you might eat 2,500 calories. So it's a thousand calorie surplus. Still healthy food,

just ingesting probably more carbohydrates for that purpose. So maybe's a thousand calorie surplus. Still healthy food, just ingesting probably more carbohydrates

for that purpose. So maybe your carbs go up from 150 grams to 400 grams. I'm just throwing on

arbitrary numbers for you guys. And our refeed is more important for people who are on a low calorie,

like low carb diet, where they want to kind of kind of I guess fill back in their muscle glycogen

and kind of spike in metabolism you know by kicking the leptin levels up and kind of taking

advantage of an increased leptin where you might have more energy the next day for your workout your

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