How to Plan a Weekly Cheat Meal Without Losing Progress

Nikkiey: What's up, WarriorBabes? Hey, everybody. Nikkiey here, and welcome to our Sunday WarriorBabe Revolution Rally Call. It is 6 p.m. Eastern Standard Time. I am super excited to be here with you guys. I just got inspired to talk about today's topic from my WarriorBabe Blueprint live Q&A, which was an hour ago, and it just seemed to be the topic of discussion today. So whenever that happens, I feel like God is telling me I need to share this across all communities.

So that's exactly what I'm going to do for today's rally call. I am going to get you guys to understand the importance of something and not let it feel so daunting. We'll get started in just a few minutes. So go to the Facebook group and let the other WarriorBabes know that this call is getting started. Clearly, since it was a topic of discussion in my WarriorBabe Blueprint call an hour ago, in a community of thousands of women it is most likely also something that is on the back of people's minds, and nobody is bringing it up.

So let the babes know that we are getting this call started and they are going to want to join in. They're not going to want to wait for the repeat or the recording to come up. They're going to want to join in right now so that they can feel confident and maybe even employ what I'm going to share with you tonight once we get off of this call. So let them know we're getting started, let them know to tune in, let them know this topic is really going to help. I think it's a common thing that's going on, especially since it was coming up in the Blueprint call I just got off of.

But before that, a huge, huge welcome to all of our new WarriorBabes who've joined us this week. You guys are a part of a community of thousands of women who are getting toned and becoming a stronger, more confident version of themselves. I love our community so much because I see the support. I see the excitement. I see the accountability. I see everything. And I love scrolling and seeing how motivating and inspiring our group is.

I may be biased, but I've never seen a community like this before, and I'm really excited by how much our community has grown. WarriorBabe is where strong is the new sexy, so welcome to all the new WarriorBabes who are here. If you guys are new, we do this call every single Sunday at 6 p.m. Eastern Standard Time. And remember, Daylight Saving is happening, so next week it's still going to be the same exact time. Set your alarms so that you remember that the call is going to be happening.

So make sure you set your alarms, especially if you're new, so that you don't miss out on this. If you are new, I highly recommend you really immerse yourself in everything that I'm talking about. Immerse yourself in all the material. Immerse yourself in the language that I use in terms of fitness and nutrition so that you can understand what I am saying, and it'll benefit you in terms of your results here as a WarriorBabe. So before we get started on today's topic, which again, guys, go let the babes know that we're getting started. They don't want to miss out on it.

It's going to be a really pertinent topic that I feel like is daunting for a lot of people. And it was daunting for me too at the beginning. I'm going to help you guys feel more confident about it and implement it into your weekly routine. It's extremely important, okay? So before we dive in, if you are a new WarriorBabe, I need to embed this into your brain: go through the 14-day blastoff videos before even diving into anything inside the application. Please take the time to go through those blastoff emails. They are so, so important to your success here as a WarriorBabe, starting off on a strong foot.

You're going to be a really good starter and a really good finisher. You're not going to be a really good starter and a terrible finisher. You're going to go through the 14 blastoff emails. That's two weeks' worth. Every single day you're going to have one task to complete that's setting you up for success. Two weeks in, you're going to be hella motivated and hella excited, when usually people start tuning out after two weeks. That's not you. You're a WarriorBabe now.

That's what the 14-day blastoff emails are there to do: to help you get started on the right foot and to see your journey through until the end. And actually, there is no end. This is a lifestyle. I need you guys to understand that I'm five years in, and I'm living, breathing proof that these are just things I have embedded into my world, and I cannot go without them. It just gets easier and easier the more that you show up for yourself, the more that you're consistent with it. It becomes a subconscious habit. Where I am now, it's just a habit. It just happens.

All right. If you guys are new, in terms of questions, please don't flood our community with questions that can be easily answered inside of the application, because if you do ask, the babes are just going to screenshot and tell you where to go inside the application to find it. It's not necessarily a bad thing, but I want you to take the time out first. I don't want you to dive into everything, because I want you to go through the blastoff emails, but just take the time to see where everything is inside the application.

I'll talk about the updates in just a second, but take the time to search there and listen to everything I'm sharing with you. If the question you're seeking isn't answered inside of the app, then go to our Frequently Asked Questions resource page. It's on your home screen. You click Need Help, and that's going to take you to the user FAQs. Common Questions is an entire platform that we've built out over time of the most frequently asked questions.

If the question is not answered there or inside the app, then head to the Facebook group and ask your fellow WarriorBabes, tag Kate, our community manager, and ask your question. I guarantee you, if you've gone through all those steps, somebody is going to be able to help you out immediately. So don't hesitate to ask any questions if you can't find the answer searching on your own.

All right. You guys have noticed, and I gave you a live video inside of our Facebook group about the recent update: we have changed the interface to make it a little bit more simple in terms of Reboot, Strengthen, Transform. Reboot is your metabolism. Strengthen is your body. And Transform is your lifestyle. Inside of Reboot, you'll find the calculator. Inside of Strengthen, you'll find the workouts. And inside of Transform, you'll find the videos and the rally calls and all that kind of stuff. There's a little bug that we're still dealing with, and our developer is on it and working to fix it within the next 12 to 24 hours.

I'm leaning more towards 12. But she'll be on that and fixing it. The only way to work around it right now: on your home screen, when you open up the application, go to the top left black circle button with the lines in it, click on that, and that brings you to the actual home screen of your application where you see Reboot, Strengthen and Transform. All right. And another thing is that the workouts have been updated for the month of March.

So you guys will find new WarriorBabe Burn workouts and new WarriorBabe Build workouts. Now listen to me, so that you can relay the message to anybody else who needs to understand what those two workout names are. WarriorBabe Burn is just replacing the high-intensity strength training name, and WarriorBabe Build is just replacing the hypertrophy name. Same exact methods and style of workouts. It's just the name that has changed: WarriorBabe Burn and WarriorBabe Build.

All right, guys, let's dive into our topic for today, which I'm really excited to talk to you about. I just want to first start off by saying this was inspired by the WarriorBabe Blueprint call that I got off of an hour ago. It was a live Q&A call with my group, and everybody had questions about this specific topic that I'm going to share with you today. So I knew that it was God telling me I need to go into the Revolution Rally Call with this topic, because if they're thinking about it and talking about it, so is the Revolution group.

It's an unspoken concern that nobody's talking about. So I'm going to talk about it right now, because I know that it can feel daunting to a lot of you guys. It's cheat meals. That's what I'm going to talk about today. And hear me out, because you may feel like you're really good at doing cheat meals, or you may feel like they're extremely daunting. Either way, this rally call is going to help you feel more confident. Maybe you're doing the cheat meals wrong. Maybe you are afraid to do them. Maybe you're going over and then choosing to say it was a cheat meal, when really you're still tracking it.

Let's talk about this and let's not make it feel so daunting. After this call, I want you to feel like, oh, cheat meals are really good, okay? Because they are. But let me explain why and how they are so good.

When I first started my journey five years ago, which was right around this same exact time of year, the first week my coach was like, you have two cheat meals. I'm like, what? I have two cheat meals? What does this mean? And I remember it was like three days into me following everything to a T, and I messaged him and I was like, can I have my cheat meal three days in? Is that okay? Am I going to lose any of the results I've seen so far?

And I was like, I can have a burger? I can have a burger and fries? This is too good to be true. I thought I was quote-unquote dieting. I remember going to have a burger and french fries. I remember the exact restaurant. I remember exactly where I was. I was like, holy shit, I didn't even think this was possible. I didn't even know that you could actually enjoy eating while you're, aka, dieting. My whole world was rocked. And I remember just being grateful. I was like, wow, this is apparently going to get me results. This is actually going to be good for me.

I thought it was too good to be true, and at the same time, in the back of my head, I was also worried. It was just false stories I was making up inside of my head, and it wasn't even real. It was just because of this framework of dieting that I had that I thought was real. The stories in my head were playing: well, my results are going to be non-existent, this is going to totally set me back, this is going to screw me up mentally.

Am I going to be able to get back to it tomorrow? The craving is going to be so high that I'm not going to be able to focus. It was all these false things in my head that I was making up. I was getting myself almost anxious over it, and it wasn't even real. It's so funny how our brain can do that over these dieting strategies. How can this be real, that I'm sitting down eating a burger and fries? But guys, it is real, and it's super beneficial to your results. So let me explain why, and the how.

The next morning I woke up and I felt leaner, I felt tighter, and I actually dropped weight. And I was like, what the fuck? How? Literally, guys, my world was rocked. I was like, I just had a massive meal. How did I wake up like this? And then I was sold. I was sold at that point. I remember having my next cheat meal, which was pizza and a stromboli, and I just had the progress of results from there on out, with two cheat meals for the whole duration of my journey, for 31 weeks. And I was just like, what is going on here?

So let me please sell you on the cheat meal strategy. Let me sell you on the fact that cheat meals are good, because they are, and they're really important to the results that you guys are seeking. So if you feel like you may go over your macros one day and you're just going to treat that as a cheat meal, no. If you feel like you're going to somehow work the system, no, okay?

If you feel like it's going to totally stall your results, or it's going to totally throw you in the other direction and you're not going to be able to get back on point, don't let your mind get the best of you. That's just self-sabotage happening, okay? So eliminate all of these what-ifs and is-this-going-to-happens. Stop trying to work the system of fitting in a cheat meal. Stop trying to track it. This is different, though, if you're an ectomorph and you're doing refeeds. That's a different strategy.

But I'm talking about the main overarching cheat meal policy with you guys. So this is the reason why cheat meals are so good. The major overarching benefit of them is they keep you sane. If you're following the same macros on a daily basis, the same meals on a daily basis, you're going to get burnt out, right? So they keep you sane. They take the whole quote-unquote dieting mentality and throw that shit overboard.

Because really, this whole strategy we do, guys, is not dieting. It's a lifestyle. It's a skill that you guys are developing for yourself. The topic that I was actually going to talk about today was the pros and cons of the tracking, the meal plans, and the non-tracking, but I'll save that for next week. I really want to focus on this. So cheat meals keep you sane, and most importantly, you guys, how many of you feel like you're exhausted?

How many of you feel like you're tired, you're waking up hungry in the middle of the night, and you're getting through workouts but just barely able to push yourself through? How many of you guys feel that way? And then how many of you are actually incorporating these cheat meals? Ask yourself that.

If you're somebody who is not incorporating these cheat meals but you feel this specific way, this is your wake-up call to incorporate them. This is your wake-up call to understand the benefit. So what they do is the food restores your muscle stores and revs up your metabolism. What I mean by restoring your muscle stores is it restores your glycogen. The carbs that you have in that cheat meal, carbs are really good, okay? I'm going to just keep embedding that in your brain.

We'll have a whole carb rally call another day. Those carbs are glycogen to your body. They break down into glycogen, and they go into your muscle stores. You guys are working out on a daily basis. You are breaking down those muscles on a daily basis. You are putting so much resistance on them with the workouts that we are doing every day. And once you hit that fatigue wall, it's because those stores are completely depleted and you've got nothing left. So basically, what your body is then doing is trying to keep you alive and trying to keep you with high energy.

So what it's going to do is search first in those muscle stores for that energy, and when it's not there, that's what's giving you that overarching fatigue. What these cheat meals do is replenish those stores. That's why, if you've ever noticed, my cheat meal goers who are fully confident in this, the next day you're like, where's this energy coming from? I feel good, my mood is elevated, I slept like a rock.

That's because that cheat meal did your body good. Your muscle stores are rejuvenated. And then on top of this, even though that meal feels heavy, even though it feels like a lot of food, in actuality, when you go to bed at night, your body is working to metabolize it. Your body is working to break it down, which sparks your metabolism to rev up. It tells your metabolism, hey, we've got to work a little bit harder.

And it's going to continue to work a little bit harder even when you go back to your normal routine the next day. This cheat meal is going to hold you over for a couple of days. This food gives you the energy. It replenishes your stores. It revs up your metabolism. It's good for you. Okay? I know it can feel daunting. So I'm going to talk about the effects that you need to be aware of, and know that this is normal with the aftermath of cheat meals.

So did I sell you guys on what cheat meals can do for your body? I want you to know that it's not going to derail you. It's not going to throw you off course unless you allow it to. And this is where you are in control, right? You choose if you're going to allow it to derail you. You choose if you're going to continue down the path of not being on track the next day.

And then a week later, you're like, what is going on? That's your control. And that starts within you and your mindset. So you have the cheat meal and you get right back to it the next day. You are in control of that. You are in control of whether you're going to let it derail you or not, okay? And when it comes to these cheat meals, listen to me: don't be an asshole with it, okay? Don't eat until you're in a food coma and you can't move and can't breathe. I've done that, and it's so uncomfortable.

Eat a meal. Have a burger and fries and a little bit of a dessert. That's what these cheat meals are supposed to be. They're not supposed to be, oh my god, I feel deprived, I need to go fill myself up with pizza and strombolis and ice cream, and oh, here's a Five Guys right down the street, I'm going to go get a burger as well. Okay? Don't be an asshole. Satisfy your body and then get right back to it the next day. So let me jump into the aftermath effects that you need to pay attention to, and know that this is completely, 100% normal.

When you have a cheat meal, you are going to have water retention the next day. You may feel a little bloated. I mean, after the cheat meal you're going to feel like you've got a food baby, okay? That's normal, and it's completely normal, you guys. Allow your body to metabolize it and break it down. I feel like I need to do a post on Instagram of what I look like on a normal day and then what I look like after having a cheat meal. It may help you guys feel more confident about this.

And you may wake up the next morning and still feel a little bloated. It's okay. It is okay. Look, it's on you if you decide to weigh yourself the next day, because guaranteed, Sharon, you're going to jump up three pounds. Okay? And that's normal. It's because you've had an increase in calories, which is completely necessary. I've already talked about that. But you're going to notice the bloating and you're going to notice scale fluctuations because of higher sodium, higher sugar, more sweets. It's a little bit more for your metabolism to break down.

It's a little bit more than what your metabolism is used to, and it causes a little bit of stress. It's like, okay, Sharon ate, now I've got to do the work and break it down. High sodium causes inflammation. The stuff that restaurants put on food causes inflammation. It's not what your body is used to, so that water retention is completely normal. Don't wake up the next day and be like, oh well, I look like a beached whale, I'm just going to go eat and cheat again. No. It's going to dissipate in three days. I guarantee it.

I'm a hundred percent sure. Why do I know this? Because I've been through it, okay? It's completely normal. Another thing: don't have a cheat meal and then do your check-in the next day. Don't do that, Cheryl. I'm joking, because I find love in this. I love sharing this with you guys. But seriously, don't have a cheat meal and then check in the next day. It's just stupid.

Because yes, you're going to be up in weight, and yes, you're going to look bloated. So don't take your progress pictures the day after a cheat meal. Wait a couple of days. If you're going to have a cheat meal Friday night, don't check in Saturday. I tell my VIPs, if you're having a cheat meal, wait two to three days and then check in with me, because that stuff's going to dissipate. I'm going to be able to see the progress in the pictures after the bloat is gone.

And then understand the aftermath inside the gym and inside your own energy levels. You are going to feel amazing. It's like a high, an endorphin rush from food. You're going to feel so freaking good the next day, so your workouts are probably going to be the best workouts. Guaranteed, you're going to have more energy, and you're going to be happy. So let me sell you on these cheat meals. Let this rally call inspire you, and know that cheat meals are not daunting. Cheat meals are necessary.

And the best way to go about this, you guys, is to go into MyFitnessPal and choose what day you're going to have this cheat meal. Your day is still supposed to remain structured. So you still want to hit your protein on that day. But when it comes to carbs and fats, you essentially want to leave out 300 calories overall. What you can do with the carb and fat numbers is decrease your carbs by 30 grams and decrease your fats by 20 grams. So you plug that into MyFitnessPal: normal protein, 30 grams less carbs than your normal day, and 20 grams less fat than your normal day.

Plug that in on just one day per week inside of MyFitnessPal, and there you go, you've had your structured day hitting your macros. Sorry, my voice is super dry right now. Then at the end of the day is when you have the cheat meal, and it's on track. It's on track, guys. Enjoy it. It's mindless. Have whatever you want. Just don't be an asshole.

So if you guys have been on the edge of incorporating this or been scared to incorporate this, get out of your own way and start doing it, because it's extremely beneficial and extremely important to the results that you are seeking. I've said it over and over again: what we do is different from anything that you've ever tried before. You have to trust me now and believe me later. I'm not steering you in the wrong direction. I would never steer you in the wrong direction. These are just the skills and the strategies that I've developed for myself over the past five years, and now I'm sharing them with you.

I'm on the other side, and I'm literally reaching back, grabbing your hand and saying, let's go, babes. I'm taking you on this journey with me. So let's go, babes, I'm taking you on this cheat meal journey with me. Go eat a cheat meal. I love you guys. Let me know what you thought about today's rally call. Go inside the Facebook group, comment, give feedback on it. I want to know if you liked it or didn't like it. And remember, next week we've got Daylight Saving Time, so remember to set your alarms and make sure you're here on time. It's going to be a good one next week as well.

I love you. Have a good day, have a good night, have your cheat meals this week. Bye, everyone.