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|1/25/2015 11:15:40 AM - Brian
What are the general rules of cheat meals? As i understand it, you need to have enough time on calorie depletion so that only your glycogen stores are filled and there is no over flow, meaning; once about every two weeks of strict eating and only cheat on one meal
For a very low carb diet and to deplete glycogen stores, it is recommended to go 14 days with 30 or less grams of carbs per day to deplete glycogen stores.
From there, here are the rules we follow:
1. After the 14 days, have your cheat as the last meal of the day so you do not over do it.
2. Based on body fat percentages
-if under 8% your cheat meal should consist of 0.75 grams of carbs x body weight in pounds for three consecutive meals every fifth day.
8-15% body fat your meal should consist of .75 grams of carbs x body weight x 2 consecutive meals every seventh day.
over 15% body fat .75 g carbs x body weight x 1 consecutive meal every seventh day.
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