The 90/10 Diet
The 90/10 diet means that 90% of the time you should eat the specific goal-based nutrition
plan, and 10% of time you can indulge in something that is not on the diet. If you consume
cheat meals this way, you won't derail your fat loss or fitness goals.
The post-workout period is your best time to cheat. During the post-workout window, the
cheat meal stands a greater chance of being utilised by your muscles instead of being
stored as fat.
Even when you do a low-intensity workout, your muscles can sponge up a lot of extra
carbs, preventing them from being converted to fat. So the best time to have your cheat
meal is after your evening workout.
CHEAT TO WIN
It is difficult to be on a diet 7 days per week without cheating.
You can go crazy trying to do that, particularly when dieting for 12 weeks or longer. So a
little junk food will go a long way to help your mental game.
As long as you are following 90 percent of
your diet plan, you can enjoy your 2 cheat
meals per week to stay sane. Cheat meals
are meant to satisfy your taste buds, not to fill
your belly at some all-you-can-eat buffet.
A cheat meal is exactly that: a meal. A cheat
meal does not constitute a whole day of
cheating. If you follow the 90/10 rule, then the
10 percent spent cheating will never derail
you from losing fat and getting ripped. The
diet is a 3 day cycle, once you have had your
cheat meal on the 3rd day, begin again at day
1 on the fourth day, continue the diet for 12
weeks or until you achieve your weight loss
goal.
Day1
Day2
Day 3
Meal 1
100g Porridge
3 Eggs Scrambled
Wholemeal Toast
100g Porridge
100g Rice
100g White Fish
Broccoli
100g Sweet Potato
100g White Fish
Mixed Vegetables
100g Rice
100g White Fish
Broccoli
Protein Shake
Protein Shake
Protein Shake
100g Sweet Potato
100g White Fish
Mixed Vegetables
8oz Steak
Mixed Vegetables
Cheat Meal!
Meal 2
Meal 3
Meal 4
Breakfast
Snack
Lunch
Snack
Dinner
Drinks
Monday
Tuesday
Thursday
Food Diary Week ……
Wednesday
Friday
Saturday
Sunday