How I Plan Cheat Meals and Stay Lean

How I Plan Cheat Meals and Stay Lean

If you follow me in Instagram or Snapchat (WittigWorks) you will see the occasional glorious pictures of pizza, bacon cheese burgers, waffles, and donuts. So how can Wittig eat like that and keep abs? Easy! These “cheat” meals are highly calculated. I never do cheat days. Doing cheat days would set me back not to mention give me an upset stomach. I give myself 3-4 cheat meals a week. The only rule I have for cheat meals is to stop when I am comfortable full and not sick full. Let’s do the math on this. I bring in nutrition (meals, shakes, snacks) 8 times a day. Including my 3-4 cheat meals I am eating about 92-95% clean from week to week. My favorite cheat meals include pizza, Mexican, bacon cheese burgers, chocolate covered almonds and popcorn, and donuts. Even at 92% clean that is pretty awesome and keeps me very lean while enjoying my favorite meals. Monday morning to Fridayafternoon I always eat clean. Then between Friday night and Sunday night I incorporate my cheat meals. There are two strategic things I do around cheat meals to keep lean:
1. I do cardio on Saturday and Sunday. Now I don’t go crazy. I am just talking about a 20 minute jog or 20 minute interval biking (2 minutes easy and 1 minute hard).
2. I reduce my other calories just a little Friday night through Sunday. Let me show you exactly how this would look:

Friday Afternoon to bed:
4pm Snack: 1 cup Greek yogurt w/chopped nuts and fruit
6-7pm Cheat dinner: Pizza or go out to eat
9-10pm snack: During the week I would typically have a 300 calorie snack here like Greek yogurt (w/nuts and honey) or P28 high protein bread and spread. If I am not very hungry I have 1 scoop of Cellucor Casein protein. But after a weekend cheat meal I typically cut this snack completely.

Saturday Morning to Afternoon: My one day to sleep in.
8-9am Breakfast: 1 scoop of Cellucor Cor-whey (every morning). 1 serving of P28 high protein pancake mix. I make 2 Belgium waffles with it mixing in chopped nuts and diced banana in the batter. I top with more fruit and non-fat Greek yogurt for around 40 grams of protein. **My typically M-F breakfast is 1 cup of oatmeal (w/nuts, raisins, and fruit), 3 whole eggs, 2 egg whites, and 1 large chicken sausage.
10-11am Brunch: 3 whole eggs and 2 egg whites. **Typically this is eaten with my early breakfast. During the week M-F this is when I start my workout and drink 1 scoop of Cellucor Cor-Whey while working out and 2 scoops immediately afterwards. Since I don’t go to the gym on Saturday I skip these 3 scoops.
1pm Lunch: At this point I eat a normal lunch of protein, carb, and veggies.

Dropping the chicken sausage and 3 scoops of whey cuts another 500 calories or so. Between slightly reducing the calories and 20 minutes of cardio my cheat meals don’t affect my physique.

Sunday Morning: I love my Sunday donuts. Here is how I make it work…
6am Breakfast: 2 scoop of Cellucor Cor-whey (always). 3 whole eggs and 2 egg whites. That’s it. No carbs. I cut the oatmeal, waffles, and fruit.
7am Breakfast 2: Three donuts!
9am Snack: 1 cup Greek yogurt w/chopped nuts. No fruit here.

Dropping all carbs before and after my 3 Sunday morning donuts makes it possible to enjoy them and stay cut. Get 25% off everything onwww.cellucor.com using my code “WW”.
                                                                                        -Wittig, ISSA CPT

Featured Gym Gear

Full outfit by my boys at Extreme Rush Apparel. Gray fitted Flex Fit hat on the head. Great fitting black logo tee that says “One More Rep” on the back”. It’s super soft and fits the body nice. Black fleece pants great for hitting the gym or laying on the couch after a hard workout. Order directly fromwww.ExtremeRush.com and use my code “WW” for 30% off.
Gray Flex Fit Hat view HERE
“One More Rep” shirt view HERE
Black Fleece Pants view HERE

Final Words

  • Follow me on Snapchat (WittigWorks) for maximum motivation and humor.
  • You still have plenty of time to get your body ready for the summer. I design custom nutrition plans and workout programs for people all over the world. Men-women-weight loss-muscle gain-gym-home-affordable-doable. Get information and a free consultation by filling out my form here: http://www.wittigworks.com/custom-programs.html
  • I post my full daily workouts in detail on mywww.Facebook.com/WittigWorks.
  • If there are any topics you would like me to address here in my newsletter or social media please email me with your ideas at Michael@WittigWorks.com.

Do Great Things,
Michael Wittig
ISSA, CPT