Structured Cheat Days: Joel Twinem’s Approach to Indulgence
Is it better to have a cheat meal or a cheat day? T Nutrition and Fitness (TNF) CEO Joel Twinem prefers “structured cheat days,” counting calories and macronutrients for one giant meal.
The Concept of Structured Cheat Days
As a competitive natural bodybuilder, Twinem is no stranger to ravenous cravings. “When I first came off a show, my appetite was insane. I would have [cheat days] well over 10,000 calories, and I wouldn’t even feel full,” he confessed. “But now, I get full-on way less.”
Understanding Leptin Resistance
Being in a calorie deficit or having low body fat lowers leptin, a key hunger-regulating hormone, which might explain the increase in appetite. Leptin resistance is commonly seen in obese individuals, which similarly affects hunger. (1)(2)
Preparing for a Cheat Meal
Leading into his cheat meal, Twinem only eats lean proteins like chicken breast to control his caloric intake while fueling his muscles and making room to feast. “I might only end up with 500 to 700 calories before the cheat meal,” he guesstimates.
Even if Twinem’s cheat meals comprise his daily protein requirements, Twinem doesn’t take chances. “I don’t want to miss out on the possibility of protein synthesis,” he expressed.
The Sushi Experience
After deciding on all-you-can-eat sushi, Twinem revealed his game plan: “I will always start with the sashimi because I still try to get my protein in. Then, I go for the good rolls.” Since protein is satiating, this could help avoid overstuffing.
Twinem’s go-to’s are fried rice rolls with cream cheese and crab, described as calorie bombs, though they contain all the macronutrients needed to build muscle. Rice is a typical bodybuilding staple during a bulk.
Conclusion
Twinem’s approach to structured cheat days emphasizes self-control and moderation. By planning his meals and tracking his macros, he is able to indulge without compromising his progress. This approach may be beneficial for bodybuilders and individuals looking to maintain muscle mass while still allowing for occasional indulgence.
FAQs
Q: How does Joel Twinem’s structured cheat day approach differ from traditional cheat days?
A: Twinem’s approach involves counting calories and macronutrients for one giant meal, whereas traditional cheat days often involve consuming large amounts of calories throughout the day without tracking.
Q: What are the benefits of starting with sashimi during a cheat meal?
A: Starting with sashimi helps Twinem get his protein in and feel full, making it easier to avoid overstuffing and maintaining self-control during the meal.
Q: Can structured cheat days be beneficial for individuals who are not bodybuilders?
A: Yes, structured cheat days can be beneficial for anyone looking to maintain a healthy relationship with food and allow for occasional indulgence while still tracking their macronutrients and calorie intake.
