I hired my first coach after years of training and learning by myself. He has been doing this for over 25 years. Real bodybuilding guy.
He told me something crazy that sounds to good to be true.
Im cutting right now and he told me that i can have a weekly cheatDAY. Not a meal, day. He says that if you go over your calories that day, your body can only store a maximum of 300-400 extra calories. All the other is just waste and you poop it out. So if youre going to cheat, cheat good and go over the 400 extra kcals.
Its good for the metabolism he says.
So people... facts???
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09-12-2021, 03:58 AM #1
BURNING question because of new coach
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09-12-2021, 04:01 AM #2
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Thats a load of nonsense. Your body will very efficiently store all extra calories you eat, guaranteed.
There are some effects like measurement errors, effects on water weight, appetite adjustment the following day, small increases in NEAT etc. which can make it *seem* like a cheat day doesn't affect results in some people, but this is fooling yourself about how the body works.
You can bet that people who find it hard to keep weight off will be very adversely affected by "cheat days" - in fact these are one of the main reasons we see posts on here by people who say they can't lose weight no matter what they do.
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09-12-2021, 04:32 AM #3
Considering 1 pound of metabolizable fat is ~3500 kcals, if you could really only store 400 calories daily then it would not be possible to gain more than ~30*400/3500 = 3.4 pounds of fat per month. I assure you many people gain more fat than that monthly when "dirty bulking". So empirically the claim is false. From a research perspective, the claim is also false. Regarding it helping the metabolism, there isn't any evidence to my knowledge that a 1 day refeed significantly helps metabolism and that's why a lot of people recommend doing 2+ days (but that would be eating slightly above maintenance with predominantly carbohydrates, not a full cheat day).
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09-12-2021, 05:05 AM #4
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09-12-2021, 06:37 AM #5
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09-12-2021, 06:55 AM #6
I think maybe its a way that i'll stay longer with him because the progress wil be slower.
My first 2 weeks with him i went from 20 to 18% bodyfat without cheating.
Second 2 weeks i did a cheatday twice and i went from 18.5 tot 18.1%. Didnt really lose as much and i said isnt it because of the cheatdays? He said no its because your body is now used to the calories, and now he upped my kcals with 200 kcal to boost up my metabolism.
Im not losing weight during al of this. I keep staying around 87 kg. I want the scale to go lower but he says body fat counts and not what the scales says.
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09-12-2021, 07:03 AM #7
If you are using the bodyfat measurement from standing on a scale that is single frequency bioimpedance analysis and notoriously inaccurate. You would be better off just following the advice in this forum or, if you want a longer read, on my website: https://www.healthierwithscience.com...gement-course/
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09-12-2021, 07:17 AM #8
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09-12-2021, 07:25 AM #9
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09-12-2021, 07:52 AM #10
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09-12-2021, 09:08 AM #11
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09-12-2021, 09:39 AM #12
ask to see before and after pictures of his clients progress along with diet and training longs. if he's in fact such a good coach he should have that readily available.
coaches when qualified can be a valuable asset for either someone who doesn't know how to diet and exercise or for a competitor who needs refinement.
calipers are great as a measurement tool to see how much you lost or gained in an area but i'd use them for measuring progress not for measuring actual bodyfat...nothing beats the mirror. you can have one guy tell you he's 8 percent body fat yet another guy who claims he's ten percent looks leaner.
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09-12-2021, 09:57 AM #13
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09-12-2021, 10:29 AM #14
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That doesn't mean he understands human biology particularly well. People who are driven and have a great work ethic succeed despite irrational habits sometimes. The habits are an artefact of their motivation rather than the habits being a causal factor in their success.
What would be more telling is if he had a large number of more average clients who all successfully achieve more modest goals.
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09-12-2021, 10:48 AM #15
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09-12-2021, 12:33 PM #16
Op Your couch probably is just telling you what you what to hear. You’re the ding dong for believing eating excess calories will help you lose fat or weight. He can train pros all day long but unless you see logs, you have no idea if he’s even doing their diets, he could just be making training routines. Also, they might not be taking that cheat day. It would be good to talk to one of his famous clients.
What are your current stats? Height 191lbs and weight? Calipers are a horrible way to measure body fat. Post a picture
What are the macros/calories he has you on daily?SuperHercules crew
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09-12-2021, 12:39 PM #17
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09-12-2021, 12:50 PM #18
so he specializes in training people on "special vitamins". you need to wrap your head around the fact that he has no practical knowledge regarding energy balance. if you cant do that then you will be unsuccessful fat loss. you'll be back here in 3 months asking what the hell happened
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09-12-2021, 12:57 PM #19
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09-12-2021, 12:59 PM #20
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09-12-2021, 01:02 PM #21
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09-12-2021, 01:09 PM #22
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I think he's conflating having days where you relax on the diet a bit with having a full-on day where you literally eat anything in any amount until you're sick.... but honestly I don't know.
It IS true on some level that pro bodybuilders, once they reach SUPER low bodyfat levels, have more wiggle room because they become so depleted that their body's will preferentially store extra glycogen as opposed to fat... but that only goes so far...
If your TDEE is 3000 calories and you eat 8,000 calories on a cheat day, then guaranteed you're going to be storing most of that excess energy as fat... unless you literally don't eat hardly anything afterward for days to compensate, which is not a healthy way to eat."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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09-12-2021, 01:17 PM #23
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09-12-2021, 01:58 PM #24
and I just have had pro cards and uspa golds, trained with Olympians and uspa champions. I know people like Logan franklins coach personally. And before I started competing over a decade ago, and never in 10 years in competitive body building or powerlifting was eating more the solution to lose fat
If you don’t want to listen, I don’t know why you asked the question. No one here will agree with eating more to lose weight
How much have you already paid this guy?
Op you are 190 lbs at 5’6 you should not have cheat daysLast edited by snailsrus; 09-12-2021 at 02:10 PM.
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09-12-2021, 02:00 PM #25
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09-12-2021, 03:00 PM #26
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09-12-2021, 03:34 PM #27
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09-12-2021, 04:30 PM #28
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09-12-2021, 05:31 PM #29
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