2 Cheat Days A Week & Still Lose Weight? It’s Possible! | Fasting Bro Talks – Episode 2
So I have 2 cheat days per week, on consecutive days, on the weekends, and I still lose weight.
I’ve been doing this for 12 weeks and counting.
Wanna know how?Alright, let’s dive into it.
If you’ve read my bio at fastingbro.
Com,I mentioned that I would usually gain a lot of weight after a vacation,and I would be lean again before the next vacation.
Here’s a photo from my last vacation in Bali, in September 2014.
As you can see, I’m pretty lean.
But compare that to this,captured in December 2014, at the Dino Expo in Jerudong, about 2 months after the vacation.
See the massive difference? So, it wasn’t until January 19th, on a Monday,before I started cutting back on my weight.
It sadly had reached 90 kilos at the time,or more, I didn’t care.
And I knew that was the worst fat gain everin the last 2 years.
I was sad, and depressed.
So I sat down, I thought about a diet plan and a workout program, and since my next vacationwould not come until August 2015, I knew I had a lot of time to lose a lot ofweight.
So I came up with a tolerable diet plan, onethat will not have me worry about the types of food that I eat, as long as I lose weight.
My target was to lose 1 pound a week, and that would be a great progress.
And I also plan to have 2 cheat days a week, on the weekends.
Remember what I said about this being a tolerable diet? So, on weekdays, I fast for 23 hours, And I train fasted.
My post-workout meal wouldbe anything that I want to eat, as long as I’m on a calorie deficit.
I don’t even count calories, I just estimate the portion I eat a lot of things.
chicken wings, chicken legs, salmon, mackerel, prawns, beef lungs, nasi lemak, burgers.
For more details, click this to watch my previousepisode about losing 2 pounds a week eating whatever you want.
Alright, let’s get to the real point here.
I already mentioned I eat anything I want on weekdays, combine that with 2 consecutivecheat days on the weekends, you must be thinking it’s impossible forthis guy to lose weight.
Well, the results? Taking my density trainingand HIIT cardio 5 days a week into the equation, so far, after week 12,I went from 90 kilos to 74 kilos, averaging 1.
4 kilos or 3 pounds per week lost.
All that, by eating whatever I want on weekdays as long as I'm on a calorie deficit, and eating about 7000-8000 calories of “dirty”food, in the space of 2 days.
So, how do you go about having 2 cheat daysto make sure you still lose weight? Well, I don’t think it really matters, butsince I fast on weekdays, I fast on the weekends too,because I love fasting, obviously because I’m the Fasting Bro.
I fast between 17-20 hours on the weekends, depending on my schedule.
Like I said, I don’t think it really matters, as long as you get right back on track the day after, you will be fine.
A word of caution though, having 2 cheat dayson consecutive days will make you bloated as hell, and your abs won’t look great.
Just remember though, it’s mostly waterweight from the simple sugars, the sodiums, and so on.
You will still lose fat while carrying the water weight, so long as you get back on yourdiet and exercise program the day after.
Oh and one more thing, if you weigh in on a dailybasis, unless you don’t mind dealing with the phsychological disappointment of seeingthe scale go up, I suggest you do your weigh in 4 days afterthe last cheat day.
By this time, most of the water weight willhave come off.
If you guys want to check out some of thethings I eat during my cheat days, be sure to follow me on Instagram @fastingbro.
I upload my cheat day foods every week.
Alright guys, I’m gonna head back to mycave now, and continue fasting.
I’ll see you in the next video.