If you’re struggling to decide on what cheat meal to eat then you’ve come to the right place. This post is here to offer you inspiration for your next dietary binge. (Without getting into debate about macro nutrient splits, if there is really any need for cheat meals if you’re following something like IFFYM (if it fits your macros) or whether some of these really constitute cheat meals.)  For those of you not wishing to go full bulk mode, I have split the list into two sections; full cheat mode and what ‘could’ be considered healthy. Lets start with the full cheat mode though, I’m not someone who likes to do things by halves.

Full Cheat Mode

All You Can Eat Buffet

Why not eat yourself into a food coma? Probably the most cost effective way of stuffing yourself silly. I have fond memories of eating chilled watermelon and chocolate cake between plates full of chicken curry and duck rolls. Chinese, Indian, Italian, Brazilian, Mexican and international restaurants etc all make great choices.

Peaking Duck

The only bad thing about these is the amount of labor that goes into perfectly distributing the crispy duck, spring onion etc and sauce before making that perfect fold.

Cake

Who doesn’t like cake? Chocolate cake, Carrot cake or Victoria sponge it’s all dam tasty.

Pizza

Personal favorites being Pizza Express chicken or Waitrose roast vegetable pizzas.

Healthier Cheat Meals

If you’re looking for relatively healthy cheat meals, I suggest the following:

Homemade beef burgers

In a lovely wholemeal bap/roll with cheese, lettuce, onions and a flavorsome condiment.

Subway

Great on the go, high in protein and relatively healthy. I often opt for a wholemeal foot long chicken breast sub with cheese, salad and ranch sauce.

burritos/wraps

Cheap, relatively quick to prepare and taste great.

Steak, chips and peppercorn sauce

You can always exchange the chips for Sweet potato or new potatoes, but then again, that wouldn’t be cheating would it?

Ice cream milkshake

Calorific liquid’y goodness. It’s also very easy to add whey protein.

Russian powerlifter Andrey Belyaev has just set a world record deadlift of 391kg (just over 862lb) in the 90kg / 198lb class. It was set at the Russian 2013 “battle of champions” Archangelsk and replaced a 30 year old deadlift record previously held by Ed Coan, one of the most respected powerlifters of all time.

Andrey Belyaev shirted up

Andrey Belyaev shirted up

Andrey Belyaev deadlifts with a wide stance also known as sumo stance. Andrey opened with a 360kg deadlift before following on with 381kg and the world record of 391kg. The lift went up very well and he appear to have much more in ‘the tank’. Debatably the lift looked like many other powerlifters openers. He was all set for a final attempt of 400kg but unfortunately failed. However, I expect he will beat his own world record soon and take 400 kilograms / 882 pounds at his next meet if correctly prepared.

Here’s a video of the world record:

Whether you’re a bodybuilder, powerlifter, athlete or just want to get fit, you may have often wondered what is the most important factor is when it comes to success.. Well I can tell you now, the most important factor is consistency and you either have it or you don’t. Those that don’t soon struggle to make progress. They’ll plateau in training and their body will remain the same.

So what do I mean by consistency?

  • Diet (food+water)
  • Training
  • Sleep

Diet

This is by far the most important factor of consistency. You can’t gain weight if you aren’t eating enough and you can’t lose weight if you’re eating too much. Tracking your macro nutrient intake is vital and depending on your goals you’ll struggle to make progress unless you’re eating right. Food gives you the energy to fuel your work outs and ensures your body is able to recover. Even if you’re looking to maintain your weight you’ll need work out how many calories you should be eating to balance out the calories burnt during exercise. However, what you must ensure is that you should always vary your diet to ensure you always get a full range of nutrients. It’s easy to end up deficient in zinc (critical for natural testosterone) if you eat the same things day in day out without much thought.

Training

You should never stick to the same training routine day in, day out. Depending on your routine and if you use periodisation or train in a particular way such as ‘westside’ it’s likely you should look to completely change your routine at the very least every 3 months. The longer I’ve been training the more I’ve accepted that it’s critical to change up your routine. You don’t HAVE to bench every week, yes you may lose some benching specific strength but if your focus is on size and you bench for ego forget about it.

Sleep

You may or may not be surprised at how a lack of sleep can cause your training to go out the window. Don’t worry though, we all struggle to sleep as much as we’d like to due to external commitments. It’s often best to purposely go a bit lighter on a day you feel tired and just use the session as a ‘dynamic effort’ workout.