Refeed and Cheat Meals

Why Refeed or Cheat Meals are a thing of the past

“Will I get a refeed or cheat meal?”  is a commonly asked question from prospective and current clients here at The Cut, which will be addressed in this article along with our reasoning and thought process. We have a package to suit your goals and needs from leading a more active and healthy lifestyle to transforming your physique, but our foremost priority will always be health.

Let’s start with the word Cheat; to us it has only negative connotations. It implies that someone is doing something wrong, ultimately developing a bad relationship with food and a binge-like habit. In order to maintain a healthy relationship with food, we advise there are no good or bad foods; food is food. There are of course more nutritionally dense foods with lower caloric density. A healthy relationship with food is key to not only maintaining goals but to lead a happy, healthy life.

I had the pleasure of meeting and attending a workshop with Anna Sward and she posted a blog  which clearly illustrates the problem with the idea of ‘Eating Clean’: You can read the full blog here   “…Instead of promoting the notion that there is a way of eating that is ‘clean’ and another that is ‘unclean/dirty’. We should be encouraging education. And do our best to inspire others to fall in love with nutrition, dense foods and cooking from scratch. Because of the positive impact that can have on our bodies and consequently, on our everyday lives…”

Whenever you have strictly adhered to a nutrition plan, more often than not you will start craving less nutritionally-dense foods. Especially if you are trying to get “super lean” and you will understand how affecting these food cravings can be.

 

Why do food cravings happen?

If you have ever followed a nutrition plan with the intention to drastically reduce body fat you have probably experienced a plethora of cravings and feeling the need to binge. Craving foods that are energy dense and not “typically diet food” is pretty normal, particularly at the start of the process. These cravings could be due to an imbalance 0f hormones as your body is trying to resist changing and losing body fat. Also there is the emotional side to deal with. When eating some of your favourite foods endorphins are released, making you feel good, so naturally wanting more.“Food cravings arise to satisfy emotional needs, such as calming stress and reducing anxiety,” says Drewnowski, a well-known researcher on taste and food preferences.

 

 Why Cheat?

Cheat meals can serve as a “diet break”. A meal/day to look forward to when you can take your foot off the pedal from dieting. Generally cheat meals are when someone doesn’t really take the nutrient quality into consideration and typically chooses junk food such as chocolate, pizzas, crisps etc. Our general belief is that if you need a weekly “diet break” then you are on too much of a restrictive plan. We are certainly not saying you should never eat these foods, but if the goal is fat loss then you have to be in a calorie deficit (period).  2000 calories+ of pizza (who can manage just a slice??) consumed in one meal will soon bring up your daily average consumption across the week, which makes progress difficult.

You probably have enough events throughout the year where avoiding these high calorie binges are impossible so it would make sense to coincide cheat meals here. Factoring a weekly one on top of this stacks the odds of actually progressing highly against you.

 


 

 What is a Refeed?

A refeed is a more controlled calorie increase than a cheat meal. The calories generally coming by way of more carbs. The purpose of a refeed is to replenish glycogen (energy stores) which is depleted from dieting and on low carbs. When training hard and in a calorie deficit your body is being put under stress. A carb refeed may be needed to get over this. Low carb diets such as keto or paleo would be instances when carb refeeds would be needed more. There are potential signs of needing a refeed such as poor performance in the gym, feeling exhausted and slow recovery to name a few.

For the most part we tend to steer away from cheat meals and re-feed meals/days. Why? In our opinion these approaches tend to be connected to nutrition protocols that are on a massive calorie deficit and emphasis on getting as quick a result as possible. Therefore we favour approaches that give you as much food as possible whilst still achieving your specific goal. This approach we believe is more sustainable and looks after your health and wellbeing.

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Cable crossover

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Chest Supported Row

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Face Pull

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cable Lateral raise

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Dumbbell Lateral raise

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Dumbbell Shoulder Press

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Single arm row

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Refeed and Cheat Meals

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Straight arm pull down

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Pull Ups

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Seated Row

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Rfe split squat

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Lat Pull Down

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Push ups

Starting in a prone position, set your hand just outside shoulder width at a 45 degree angle relative to your torso.

Bring your knees and your hips off the ground, so that your body is in neutral (this is your start and end position for every rep).

Press into the ground until your arms are fully extended, then lower your body in a controlled manner towards the floor.

*Your body should be moving in a synchronised manner.

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Cable Press

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit but now rotate so that you’re in a pronated grip (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm towards the bench. The upper arm should be in approximately a 45 degree relative to your torso. When you’ve reached a point when your upper arm can move no further, press the handles in the opposite direction of the bench until your arm are fully extended.

*Your bench should be central of the cable station.

*Your handles should be should height

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Cable Fly

Pick the handles and take a seat on your bench, your arms should be in a neutral position.

Extend your arms, so your fist is approximately the same height as your armpit. Your elbow should also be slightly bent (this is your start and end position for every rep).

In a slow controlled manner, you’re going to move your upper arm in a circular movement towards the pulley, before returning to your start/end position.

*Your bench should be central of the cable station.

*Your handles should be shoulder height

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Incline Machine

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Dumbbell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width with the dumbbells resting on your thighs then lie back so that you’re in a supine position on your bench.

Your dumbbells should be above your elbows, whilst your upper arm should be approximately 45 degrees to your torso (this is your start and end position for every rep), palms in the same direction of your feet.

Press the dumbbells towards the ceiling, until your arms are fully extended then lower the dumbbells in a slow controlled manner to your start position.

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Change This to exorcise title

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BarBell Chest Press

Sit on the edge of the bench, feet approximately shoulder-width, lie back so you’re in a supine position. Your eyes should be directly underneath the barbell.

Place your hands on the barbell with an overhand grip, approximately 1.5x shoulder width.

Extend your arms to un rack the bar, slowly set the bar to a position perpendicular of your shoulders (this is your start and end position for every rep).

Lower the barbell in a controlled manner towards your chest, your arms should be approximately 45 degrees to your torso. When you’ve reached a point when the barbell can get no lower press the barbell towards the ceiling, until your arms fully extended.

*If you’re training in a facility where you can set the hooks to your preferred height, choose a height in which when you’re un-racking the bar you’re not protracting/over extending to remove the bar.

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Can you spare us 2 minutes for some market research? If so we would like to offer you a weeks free training at the end

Y Raise

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Leg Extension

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Cable Extension

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Ham curl

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DUMBBELL TRICEP EXTENSION

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Reverse Curl

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Zotttman Curl

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Hammer Curl

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Cable Curl

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Preacher Curl

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Spider curl

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Seated DB curl

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Step Ups

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Split squat

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glute bridge

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Hip Bridge

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45 Back Extension

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RDL

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Trap bar deadlift

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Alternating lunges

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Goblet squat

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Hack Squat

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back Squat

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