bjbj Can You Get Ripped With Cheat Days Mike Chang: Hey, what s up guys? This is Mike Chang
of sixpackshortcuts. So in this video we are going to be talking about cheat days, okay?
How many cheat days should you have in your diet? So my personal preference on what I
suggest you aim for is to aim for none, okay? Don t try to go and plan out any cheat days,
try to make it so this way you have no cheat days at all. Now do I expect you to have cheat
days? Absolutely, but if you aim for none and you have cheat days once in a while it
will workout versus aiming for you know having, you know, whole cheat day or multiple cheat
meals and you are going to have those cheat meals for sure. You are not going to miss
those but at the same time you may end up cheating outside of those planned, you know,
meals in those planned cheat days. You know, for example some people go ahead, I am going
to workout Monday through Friday hard and just cheat on Saturdays and Sundays. So okay,
so if you did that number one that s too much cheat days anyways but if you did that I want
you to think about it. You are going to cheat on Saturdays and Sundays but Monday, this
is assuming you workouts they cheat on Saturdays, and Sundays, you know, Monday through Fridays
you eat clean and you workout good. Well, guess what? Are you going to go ahead and
cheat on Saturday and Sunday? Absolutely. Why? Because it doesn t take much to go and
cheat. You are not going to go hey, I end up not cheating today, I actually got my workout
in, I did all the right things, no. You are going to remember that when it s time to cheat,
you get a kickback, you are going to relax, you can have beer, you know, do what you want
and just relax, right? So that is cool just not as Monday through Friday for example is
really clean and tight. Well, here is the thing a lot of times when you plan something,
you may not always have it happen exactly like you planned. So if you slip Monday through
Fridays, if you end up eating some bad meals or if you miss the workout, well now you messed
up your whole flow because not only did you cheat during the weeks then you also have
your plan cheat days on your weekends. You know, for example so it doesn t worked out
really well, at the end you are just taking too many steps back because when you work
out and you eat clean let s say for that day, think about it like this, right? You worked
out really good today, you ate your meals, you are really lean, you ate the whole foods,
you know, like we talk about it, eat the lean proteins, eat your vegetables okay? And you
eat your low glycemic index carbs or you can cut out some of the carbs if you like but
basically get on your nutrition in, okay? So at the end of the day think about as you
take a step forward towards getting your fat loss, right? Towards getting leaned out. Every
time we have a cheat meal, you are basically taking a step back, okay? So I want you to
think about it like this, so every time you want to obviously step forward and keep making
step forward you get closer to your goal but every time you cheat, you take a step back.
So if you are continuously progressing forward through out the whole entire week and through
out every single day then once in a while when something comes up some type of social
event or whatever the cases then you have to cheat. Cool, no problem go ahead and cheat
s okay because you are taking that say six, seven steps forward that week, you take one
step back no big deal. But a lot of times the most problem with people is they will
step forward because they are working now and they are eating good and then something
comes up that s unplanned, which happens like all of the time and they take a step back.
So they find themselves always getting a little bit progress and then losing the progress
gaining a little bit progress and losing the progress again. And they are, you know, beating
the heads against the wall going damn, you know how come I can t go ahead and see the
see the results? And that s the reason why? You know because even though you are doing
the right things but you are also cheating so much that you keep s like a wash, you know,
it s like you are progressing here and you are getting down lower here, so you just always
at a wash. So you don t want to go ahead and play for any cheat days, okay? Try to go ahead
and plan for none and at the end at the same time what you are going to end up with is
cheating maybe one meal or two meals and three meals at the most through out the week, which
ends up not being too bad and you will still see awesome, awesome progress every single
week. Okay, so here are the some problems here some of the challenges people runinto
on why you cheat? So example number one, sometimes either maybe your mom or maybe your girlfriend
or maybe your wife, maybe they are cooking a meal for you, okay? And you feel like you
are obligated to eat it, you know, you like to have, you know, she cooked dishes, spend
the time and all of sudden you prep it and now it is eating time and now you feel you
are obligated to eat, if you don t then you look like an asshole, right? So what you do
in this case? So couple of things, number one you know, let the person know that you
are getting in shape, you are trying to lose fat and that the meals are there, eating that
they are cooking for you is not that taste bad, or it is bad s just not the right meal,
okay? You make sure you don t offend them and so a lot of times you know, they will
they will think you know, you are just like, you know, aiming at them and offending them
and really you are just trying to eat clean, okay? So what you want to do on that is you
can suggest maybe having them cook some lean meals for you - cook some healthy meals, make
sure it s lean protein, vegetables, and nice good carbohydrates, okay? You don t want them
cooking you know any 4:55, or spaghettis or you know anything outside of that group, you
know keep it simple. And number two, I lot of time says if you - if they want to go ahead
and cook and eat their own stuff, cool, you can either cook yourself and you can sit down
eat it with them, okay. So this way you still kind of get that whole you know, social experience
or if it s dinner time, you are eating with the family whatever the setup is for you you
know, you don t really miss out the only thing you are eating a different meal. So that s
one way to go ahead and overcome, you know, that issue with your you know, either your
wife, mother, or girlfriend you know, cooking for you. Another problem that people run into
is let s say you may end up you may go be one of the people that go to social events
a lot of times. You know, social events are like a parties or could be like restaurant
gathering or could at a friends house or whatever the cases were, there is just a lot of bad
foods around and there is just temptation everywhere, okay? And it could be part of
your work, you know, it could be just you know, something you are do in your social
life but whatever it is though if you find yourself going into these places a lot I am
not saying you shouldn t go, okay because that just means you have no life, you know,
you have to get out you know, get out of the house. But what I am suggesting though if
you are one of those people that there at lot s very, very easy to get tempted. I used
to find myself in that scenario all the time and especially when it s free food and it
s like really good food and it s just everybody is just scarfing it down and you know you
are hungry and it s tough, you know, it s right there in front of you, right? So what
you want to do on that is if you are going to go to these events, make sure to eat beforehand,
okay? If you are at home, make sure to eat at home if you never made it home you are
going straight from 6:32 school or directly to some of the events, make sure to eat before
hand. You want to go ahead and bring your meals beforehand, okay? And make sure by the
time you get to this events, you are ready for and only thing you should be having is
water and nothing else, I know it s tough but I don t want you to even go ahead and
try little desserts, try little snacks, don t even tempt yourself, don t even make your
heart, okay? Just cut it out totally and when you go there just drink water. Just drink
water and you can socialize, you can talk, chitchat and then you do what you do but don
t even eat anything there, okay? So this way you still get the benefit of going there,
hang out with your friends and hang out with coworkers or just mean that social event gathering
and not Feel like you are missing on anything just because you are trying to get in shape,
okay? Drink your water and make sure you eat beforehand. Another very common problem is,
not having food available, okay? It could be at work or you maybe at school and there
is nothing really healthy available and you just going to pretty much grab whatever you
can to eat when you are hungry. The problem with that well, that s a problem but the solution
really simple. Prep your meals ahead of time, okay? If it s for school, prep your tupperwares,
you should bring either one or about two tupperwares at school, you can put in your locker, put
it like a little cooler you know, that can fit in your locker, put one of those ice packs,
you know, they can even freeze, like those one ice pack gels so this way isn t really
messy, you know. You don t want to go with ice cubes because they are going to have like
water in there you don t want to mess with that books, and papers. Ice gel is really
good one of those icepacks is good but two tupperwares put in the container put it in
the ice and little cooler, drop the ice packing and you are done, okay? This way heat up during
lunch where everybody else is eating, know that carp is making more fat. You are eating
the healthy stuff that s getting you into shape, okay? If it s at work, do the same
thing. A lot of times at work you probably have fridges in the break room and stuff like
that so put into the fridge and then use it if you have microwaves you can take care of
that. Even if they don t you can still do the same thing, bring a small cooler, bring
about two tupperwares, maybe three tupperwares depending how long you are at work and then
heat them up, okay, and just heat them up that way. I even had this one time to work
I worked for this gym and I am not going to say who it was but they didn t have a break
room and so not only did they not have a break room, they didn t even have a microwave. So
I am sitting there going mad how am I suppose to go ahead and be in shape because we had
a gym that s what we promote and your guys don t give me a break room. I have no break
room, I have no microwave, I have nothing. So how did I how did I solve that, took me
about two weeks to figure out because I am used to bringing my, you know, bringing my
meals to, you know, to gym or to work and I bring it in there and you know, man, I end
up eating it cold everyday because I am sitting there trying to figure out how to make it
work. So here is a really easy solution. What I did was, I heated up the tupperwares beforehand,
put them in a cooler, heat them beforehand and also got one of those rubber rubber bags,
you know, rubber things that you can go ahead and put hot water in and it s like you know,
you put in your shoulders and really just soothes your muscles and helps you to relax,
those hot water bottles. So what I do is that, I hit up the tupperwares in the morning and
at the same time I boil a pot of hot water and pour it in those hot water bottles. I
put the tupperwares, I put the hot water and the bottle in there and lay a towel over the
whole thing, okay? And this is in a small cooler then lay some plastic 9:55 on top,
close it. And what I found just took me like two weeks to figure out but it actually works
like really good and I found that I was able to eat hot meals without any microwave, without
anything. So if you are one of the guys, you have the same issue like I did where you don
t have break room, you don t have microwave you have absolutely nothing this situation
will work perfect for you. Heat up your tupperwares before hand have a small cooler put the hot
tupperwares and then heat up the water and put put the hot water bottle in there, lay
a towel over the whole thing so you can keep the heat circulating in there and your food
just stay hot minimum of six or seven hours. I would I was bringing about five tupperwares
to work and by the last meal of the day it was like maybe 10 hours later, it was room
temperature. Every meal before that was hot, so that s how we solved that it actually works
out really good it was able to help me stay in shape. The last problem, is one that I
also dealt and that is late night drinking. So it s not really that late night drinking
get you fat, you know, because lot of people go out and drink late night I do it pretty
often and you know, it doesn t really get you fat all the time. It s not that what it
is a lot of time is not the drinking s the eating that follows drinking. You know, if
you are having beers and your are having drinks down, you are little buzzed at night, it s
like 2AM, 2:30AM and you are starting with the munches, starting to get little hungry,
little buzzed, you really you know, you are not really focused on working out, you just
kind of like ah, whatever you know, whatever goes, goes. So most of the time what happens
is you end up hitting up one of those 24 hours diners, you know, I am trying to grab food
where you can and you are little buzz, so you don t really think about it, you just
like stuffing your face in. Next day, you walk up, oh my gosh, shit I just ate those
crap, you know, last night plus drinking you know, so how do you solve it, number one cut
down the calories on your drinking, okay? I suggest no sugary mixed drinks, no beers,
stick with liquor and stick with you know, liquor on the rocks or stick with some type
of mixed drinks with no sugar in it and which can t do you know, 11:59 something like that
or it can t cranberry and vodka maybe do like sugar free Red Bull or maybe have that diet
cranberry or something that basically has no sugar. Maybe a tonic, you know vodka and
tonic or something like that, okay? Or I mean if you don t drink then cool, okay just drink
water then. But if you do, combination like that are called but any type of combination
where we don t mix anytime sugar so this way number one, you are keeping your alcohol calories
as low as you can. I am not saying to go ahead and be 12:29 not go out, not have fun, okay?
Remember you are working out to have a better life to have better social life to be more
happy and not just you know not just stay at home, which is not doing anything. You
know, who cares you are in shape and you don t do anything it sucks anyways, okay? I rather
do something be out of shape but let s have both. So that s number one, number two when
it comes to eating make sure to go ahead and tell your friends if you are going out with
them, tell them, hey you look, I know we usually go out to eat and we, you know, love this
place, that place I can t eat after, you know, I can t eat after certain time anymore. Or
just tell them look, I don t want to eat late anymore, okay? So I can t do it let them know,
okay? So if you are not driving let them know, I need you to drop me off afterwards and they
go oh, no we are going to go always go here, need afterwards then you have to find another
ride or maybe drive yourself, okay? Because if they take you to after hour diner place
and you had some drinks, I bet 9 out 10 you are going to end up eating some over there
because your are little buzzed and at that time you are going to be like screw it, I
am going to do it anyways, okay? So don t put yourself in a temptation, don t put yourself
in that situation, plan ahead, okay? Let them know ahead, hey I don t go there so just take
me home right after, you know. You want to continue party at home, cool. You know that
s up to you but don t put yourself in a situation where three in the morning, you see yourself
and some food joint, are there greasy food, you are hungry, you are buzzed, you are just
going to eat, okay? Or if you can drive yourself then go out, have a great time, drive yourself
back home right after and get some sleep, okay? If you do that if you do that let s
say the most, maybe twice a week, you can drop fat, you know, you can drop fat, you
can get a six-pack abs, you can get into awesome shape, honestly still by having your social
life and getting out there having little fun, having little party, having little drinks,
okay? So all cool you just because you are getting a shape doesn t mean you can t do
anything, okay? So remember these tips, these are really going to help you out and help
you with getting your six pack abs, okay? More six pack, well, more nutritional tips
and workouts, check out sixpackshortcuts.com and I will see you guys next time. h^lx hq%9
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