My EPIC Binge Day (Pics Inside)

What’s the point of the cheat day?

Assuming you are eating clean 6 days a week, your body – and your fat loss! – can benefit from a cheat day once a week.

Reducing calories and carbs during the week begins to lower levels of Leptin, the master fat-burning hormone in your body. When Leptin levels plummet, your fat loss halts. By performing a strategic weekly re-feed (cheat day) we once again raise the body’s Leptin levels and insure that we continue burning fat like a champ instead of plateauing and grinding to a screeching, frustrating halt.

You will notice below that I add in certain elements throughout the day to further blunt the effects of my eating binge even more. While I do recommend that my clients take a cheat day once a week, there is no need to go as crazy and I did below… This was merely an experiment to prove that it works even when going waaay overboard!

 

My Saturday – Now Known as “FAT-URDAY” Binge

First off, thanks to my clients Alex and Jaime D. for coining the term “fat-urday”. 🙂

Prior to breakfast – 30 bodyweight squats, 10 push-ups

3 coconut donuts, 8 oz grapefruit juice, coffee with 1 tbs coconut oil: 1100 calories

Donuts

 

 

 

 

 

 

 

 

 

 

Prior to breakfast #2 – 30 bodyweight squats, 10 push-ups

4 waffles with grassfed butter and organic maple syrup: 800 calories

Waffles

 

 

 

 

 

 

Kombucha: 30 calories

Kombucha

 

 

 

 

 

 

 

 

 

 

 

1 cup of blueberry yogurt: 150 calories

 

Yogurt

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tres Leches cake (did not eat whole thing): approx. 280 calories

 

Tres Leches

 

 

 

 

 

 

 

 

After the cake – 10 minute cold shower

Prior to dinner – 30 bodyweight squats, 10 push-ups

Double cheeseburger on a bun with fried egg and bacon plus spinach, mushrooms, and onions: 1,000 calories

Burger & Fries

 

 

 

 

 

 

 

 

Plus 2 glasses of wine: 300 calories

Wine

 

 

 

 

 

 

 

 

 

 

 

Seasons 52 Blackened Steak & Bleu Cheese Flatbread: 470 calories

 

Flat Bread

 

 

 

 

 

 

 

 

 

Plus Langunitas IPAs: 360 calories

Beer

 

 

 

 

 

 

 

 

 

 

 

Pretzel: 145 calories

Pretzle

 

 

 

 

 

 

 

 

 

 

 

1 serving Bark Thins: 220 calories

 

Bark Thins

 

 

 

 

 

 

 

 

 

 

One serving Amazing Grass plus 1 tablespoon of Pine Pollen
: 30 calories

Amazing Grass

 

 

 

 

 

 

 

 

 

 

 

 

 

Prior to bed – 30 bodyweight squats, 10 push-ups, followed by 10 minute cold shower

For a grand total of 4,885 calories!

The end result? I lost weight!

Friday morning weight: 192 lbs

Monday morning weight: 191.4 lbs

Why does this work? Because there are many more factors involved in fat loss than merely calories in/calories out. If you are wasting your time counting calories and still not getting the results you want, or not getting them fast enough, perhaps there’s more to it… 🙂

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Jon

Jon Haas is a certified Underground Strength Coach -Level 2, an ACE and FMS certified Personal Trainer, and has been involved in the martial arts for over 30 years. He has been training in the Budo Taijutsu warrior arts of the Bujinkan for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shidoshi. He is the founder of Warrior Fitness Training Systems and author of the book, Warrior Fitness: Conditioning for Martial Arts, as well as numerous other online training programs.

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About The Author

Jon

Jon Haas is a certified Underground Strength Coach -Level 2, an ACE and FMS certified Personal Trainer, and has been involved in the martial arts for over 30 years. He has been training in the Budo Taijutsu warrior arts of the Bujinkan for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shidoshi. He is the founder of Warrior Fitness Training Systems and author of the book, Warrior Fitness: Conditioning for Martial Arts, as well as numerous other online training programs.

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