Cheat Meals: Good or Bad?

We’ve all heard of cheat meals and many of us incorporate them into our weekly eating plans.  But is there really a benefit to having 1,2, or even 3 cheat meals per week?  I’ll tell you the theory  behind cheat meals and how you can make them much more effective in helping you achieve your ultimate physique.

Ask any health conscious person why they incorporate cheat meals into their eating plan and you’re going to usually get 1 of 2 answers:

1) “Because it offsets my metabolism by having a cheat meal.”

2) “I would go insane if I couldn’t eat ice-cream and pizza one night a week.”

Let’s address the first response of cheat meals offsetting your metabolism.  The human body is the most complex “machine” on earth, and is smarter than even the highest advances in technology and medicine.  This is why after billions of dollars spent on research, we still can’t find a cure for cancer or other incurable diseases.  On the flip side, the human body also possesses the ability to heal itself of fatal diseases not understood by conventional medicine.  With that being said, the human body will adapt to ANYTHING you do consistently over time.  This refers to weight training, cardio conditioning, and nutrition.  If you originally consumed 2,000 cal/day and decreased down to 1,200 cal/day, you would notice a significant change initially and then experience a plateau.  Over time your body will adapt to the new caloric intake unless some type of adjustment has been made.

This is where the cheat meal comes into play.  People have the idea that if they throw a cheat meal into their routine (1-3 times per week), they’ll constantly be offsetting their metabolism and won’t allow their body to adapt to the restricted caloric levels.  Although this is true to a certain extent, don’t be fooled that this is going to happen in as short of a period as 4-7 days.  Creator of P90X, Tony Horton, uses the term “muscle confusion” as a genius way to market the P90X system:  “The success comes from keeping the body guessing with every workout.” Bullshit!!!!  Although the body is incredibly amazing and very adaptable, it’s not so advanced that it’s going to adapt to a program in 1 or 2 days.   So if you haven’t caught on yet, “muscle confusion” is B.S. (you do have to systematically adjust your programs over time, but not as frequent as P90X states).

It’s important to realize that the benefit from the cheat meal comes from the higher calorie intake on that day, not the usual shitty food that most people consume. Below is a list of what doesn’t qualify as a cheat meal:

  • It’s not a meal & dessert: it’s ONE meal.
  • It’s not an “ALL-YOU-CAN-EAT” buffet
  • It’s not an entire day: many people turn a cheat meal into a cheat day, and wonder why their ass is still fat.
  • It’s not more than one plate: no second helpings!
  • It shouldn’t be more than 800-1,000 calories: you’ll be surprised how many restaurant meals are over this range.

If you’re still struggling with losing any amount of fat, I highly suggest you take a look at what you’re consuming as your cheat meals.  There is absolutely no reason why your cheat meal can’t consist of healthy and nutrient-dense food.  To increase your caloric intake on those cheat meal days, simply eat more nutritious food.  This will not only offset your metabolism, but will also keep your digestion and metabolism working optimally, ensuring a greater amount of fat-loss.

My suggestion is that if you have 20 pounds of fat or more to lose, your cheat meals shouldn’t be unhealthy choices.  Stick to healthy, higher-calorie meals to offset your metabolism.  If you want to check out a great explanation of how to cycle your nutrition this way, click here. Celebrity trainer Billy Beck III, breaks down nutrition cycling to get optimal results.

Now, on to the discussion of cheat meals acting as a prevention from insanity.  People fall into this category because their idea of healthy food is bland and tasteless.  This couldn’t be any further from the truth.  Healthy food should be extremely enjoyable and have an abundance of taste.  If you eat plain chicken and steamed broccoli (not micro-waved broccoli) for dinner four nights a week, you’re probably going to get some major cravings.

Eating a cheat meal is NOT going to keep you sane.  The only thing cheat meals are going to keep you from is your final goal.  People crave junk food and high fat meals the same way a drug addict craves drugs.  I’ve never heard of a therapist tell a cocaine addict to snort a few lines every 7 days so they don’t go insane.  Of course I’m being a little overdramatic, but there are certain foods that can be just as addicting for some individuals as drugs.

Researchers at Princeton University discovered that when large amounts of sugar are ingested, the brain experiences changes similar to the changes experienced by people who abuse cocaine and heroin.  Bingeing releases a surge of the brain neurotransmitter dopamine, giving people a sense of well-being and satisfaction.

It takes 21 days to break a bad habit.  If you eat bad foods every 4-7 days, you’ll continue to reintroduce yourself to every bad habit you’re trying to break.  Whether it’s over-eating or any type of food addiction/craving, it’s nothing more than a mental barrier that’s preventing you from optimal health.

Planning and mental conditioning can help break through this obstacle.  If you’re the type of person who falls off the wagon after one cheat meal, I suggest you only eat healthy meals.  There are always healthy choices at EVERY restaurant you eat at….pick one!  Stop thinking of food as enjoyment, and you will begin to break through the pleasure experienced by consuming certain foods.  Food is energy, health, and life.  It’s not a celebration, reward, or a drug!  Cheat meals will either keep your progress rolling, or stop you dead in your tracks (sometimes literally)!

Who wants Ice-Cream?

 

This is a guest post from Bryan Francis at StupiGymShit.com


Comments

  1. “Stop thinking of food as enjoyment, and you will begin to break through the pleasure experienced by consuming certain foods. Food is energy, health, and life. It’s not a celebration, reward, or a drug!”

    Certainly something that I need to learn and absorb, not just read. 21 days to break a habit – can anyone suggest an alternate celebration or reward??

    Thanks – Heather

    1. Hey Heather, thanks for the comment and it’s very difficult to think of an alternative celebration or reward that doesn’t involve food or alcohol because we’ve been conditioned that way since the time we were children. I was able to have dessert after dinner when I was child as a reward for finishing my plate. Every celebration we can think of involves food to some degree. There is no reason why that food MUST be high in sugar and unhealthy fats.

      And a celebration or reward doesn’t always have to involve food. Go out and spoil yourself or someone you care about by buying them something or by doing them an unexpected favor. Whatever brings enjoyment to you (besides food), is what you should reward yourself with. If food is ALWAYS your celebration or reward, which it is for most people, I challenge you to break that pattern and see how your life is changed. You’ll even be surprised at how many other people you may inspire and educate at the same time. It’s definitely a challenge, but It’ll take your results to a whole new level. Thanks again :-)

  2. Best comments I have read on cheat day. I struggle with cheat day all the time. From now on its cheat MEAL for me.

    Mirandie

    1. -Mirandie, I’ve never believed in cheat days because they’ve ALWAYS limited my personal results and I’ve seen them be extremely detrimental to others as well. You can do a lot of damage in an entire day, and if you’re going to cheat, keep it to one meal. One meal is not going to offset an entire weeks worth of dedication and hard work, but if you let that one meal influence the entire day, you results may begin to downhill. You’ll be excited with the continuous results….I guarantee it :-)

  3. Great information on cheat meals. I tend to eat way too much on my cheat days! they lasted all day. :)

    1. Hey David, you’re definitely not alone. Cheat days for most turn into all day binges which will only setback your progress. If you can get ONE meal under control as your cheat meal (not day…but one meal) you’ll continue to see constant change in a positive way. Thanks for the comment!

  4. Hey B-Francis! Great information and thanks for the plug :) As you and I both know The Mental Conditioning aspect is the most often neglected portion of achieving physical mastery. The cheat meal celebration is a symptom of a lack of mental conditioning. Here you spell it out perfectly! great work brother!

    1. Great addition Billy about “Mental Conditioning.” I think many people fail to realize that they’ll most often break down mentally before they do physically. Thanks for adding that in!

  5. Great article! definitely gets the point across to people that a cheat meal doesn’t last the whole weekend!! BUT one cheat meal does make you more sane when trying to reach your goal! :)

    1. Thanks for the comment Jess, and if the cheat meal keeps you sane, more power to you. I’ve experienced many people’s lack of discipline to only keeping it to a true “cheat meal” and not an entire day or self-sabotage weekend (which commonly happens). Enjoy your cheat meal ;-)

  6. thanks for the article. sometimes it’s hard to know what a cheat-meal consists of. and is it better not to eat and skip a meal to try and shed those extra pounds? probably not, RIGHT? waiting for your advise bryan.

    1. -Rita, it’s never wise to skip a meal of any sort (meals or snacks). You’ll definitely lose weight by skipping meals, but 99% of it is going to be lean body mass (the good stuff you want to hold onto). And cheat meals can consist of anything. But my advice is that if you have 15-20 pounds or more of fat to lose, I’d skip on the junk food and just use your cheat day as a higher calorie day of the same nutrient dense foods you’ve already been eating. You’ll shock your body and the results will continue without setting yourself back. Give it a try and I can almost guarantee you’ll feel amazing :-)

  7. I don’t like the word “cheat” because its negative and makes you feel like you’ve done something bad. I also don’t like “reward” after you’ve been working so hard to have a proper diet to feel good and look great. If you have something that is not so good – don’t beat yourself up about it. But also don’t spiral into the negative mentality of “we’ll I’ve already gone this far, might as well get something worse.” Positive mental conditioning and discipline are key. If you need a reward, make a list of things you wouldn’t necessarily buy for yourself. Then when you want to “cheat/reward” yourself pick something from that list. For me its a massage, new outfit, shoes, putting money towards a weekend getaway, etc. You don’t have to “cheat” when you make things a habit or lifestyle.

    1. -Jenn, I couldn’t agree with you more and I love your advice for rewarding yourself; “For me its a massage, new outfit, shoes, putting money towards a weekend getaway, etc. You don’t have to “cheat” when you make things a habit or lifestyle.”

      Thanks for the awesome comment and even better advice. Hopefully this will stick with some readers and they’ll give it a try. Celebrations of life are so much more than just junk food and alcohol. Thanks again :-)

  8. Great Post Bryan,…. Very important to put into our bodies optimal foods that will helps us stay healthy, energized and lean. Sometimes we need a break called “CHEAT MEAL”, but the important part here is to know how to handle the moment and not to go overboard, if so, changes are we can get a stomach ache. :o )

    1. Great point Diana, and I think we’ve all experienced the cheat meal overload which usually turns into a food coma. Thanks for the comment Diana!

  9. Great Post Bryan! And so very true! I spend most of my time with clients trying to get them to understand that EATING should not be based on EMOTION. We need to eat in order to have fuel in order to gain lean muscle and lose pure fat! If people dedicated some time to cooking and preparing healthy meals that taste GREAT, there would be no reason for a “CHEAT MEAL”. I don’t ever think of having a cheat day or meal, I just eat well all the time and if there is something that I want to have, I eat it MODERATELY. I can truly say I LOVE TO EAT HEALTHY, and my wish is that people could get to ENJOY eating healthy as well, Too many people fail to get results because they eat well monday through friday and then royally mess up their nutrition over the weekend, and then wonder why they dont get results! SOOOOO FRUSTRATING!

    1. Great point Michelle. Preparation is key to success and you MUST plan to succeed. It gets very difficult at times to educate people about the importance digestion and how foods influence the health of the nutrients you absorb and utilize. Thanks for contributing to helping people live a healthy lifestyle :-)

  10. This is an awesome article that helps us shift from the conditioning of the cheat day and into the cheat meal. Food has for centuries been a source of pleasure and an important part of our need as humans to connect with each other. I agree that it is fuel for our body but in many instances it become much more. For example, when I make my Grandmother’s recipes – which she lovingly wrote down in her own handwriting inside one of my cookbooks – I feel a connection to my past and my history. I celebrate her life and my love for her when I make something that she made for me when I was a child and share it with my children. It’s great to allow myself to enjoy the food for what it is and once I get up from the table then it’s back to basics of eating lean to stay lean. Thanks for bringing this to our attention. The more tools we have in our toolbox the better we can tackle the obstacles we encounter when trying to achieve a healthy, balanced and nutritious lifestyle. Awesome article!

    1. Daphne, you definitely make the connection between food and our emotions. I know we all have past experiences that bring us great happiness and joy when we have foods from our past and I think that is an amazing thing. Our culture has taught us all from a very young age that food is celebrations (birthdays, weddings, happy hours, etc.), and that is OK to a certain extent. The mental conditioning of being able to rise up to your surroundings and not fall into the currents of convenience and temptations, will set you up for success every time. Thank you so much for sharing that comment :-)

  11. Thanks for clearly defining the boundaries of a “cheat” meal, Bryan! There is so much ambiguity out there regarding cheat meals that I think a lot of people tend to go way overboard. Overeating the wrong foods wreaks so much hormonal havoc that I think the cheat meal can become exponentially counterproductive. In my profession (clinical health psychology), I often teach clients the connection between foods and neurotransmitters and help them find other activities that offer the same neurotransmitter boost. Typical cheat foods like ice cream, cake, pizza, etc. provide an immediate (but temporary) serotonin surge. Chocolate is a special exception since it provides both a serotonin and dopamine boost, along with a bit of caffeine. There are other activities and foods that can provide similar neurotransmitter surges (like specific types of exercise, specific music genres, root vegetables, etc.) that can help replace that which results from “cheat” foods. I think the reward that people anticipate from a “cheat” meal can easily be replaced with the right information and planning. Thanks for outlining the boundaries of “cheat” meals for everyong!

    1. Lisa, Thank you so much for your advice and comment. Your expertise in clinical psychology really taps into the psychological impact many cheat foods have. Loved the example you gave of other activities and foods that provide the similar neurotransmitter response (specific types of exercise, specific music genres, root vegetables, etc.). This is such valuable information and I’m so appreciative that you shared this with all of us. Thanks again :-)

  12. Hello –

    I just started reading this book and this article is counter to what Tim says. Rule #5 Take One Day off per Week and Go Nuts (pg 75).

    Now, let me first say, that I am not a gluttenous person. Even during the week, when no direction if given as to how many calories, protein or fat are prescribed, I keep to a normal caloric intake and try to eat at least 1500 calories (which is hard when all you eat is lean protein, veggies and legumes!) And I would not take advantage of the “cheat” day to engorge myself unneccessarily with food. On the contrary, I am excited to treat myself to a nice normal size lunch and dinner and maybe even a bite or two of dessert that I normally would not otherwise endulge. Perhaps for lunch, some fish tacos and sushi for dinner. That’s it, with a few adult beverages, of couse!

    So my question to you is, do you not think it would acceptable for someone with restrain to be able to treat themselves one day a week as opposed to those who take this as license to eat as if it were their last day on earth? This one day is less than 20% of the entire week. Just a thought.

    Thanks!

    1. Adeline, the way you’ve described yourself and your control, I would definitely say it was OK for you to continue to “treat” yourself every now and then (once a week). The problem many people run into, is that they take the cheat day completely out of context and spend an entire day eating themselves into a food coma. I personally see this all the time and it is ALWAYS reflected in their results. Every single individual is different and their bodies are going to respond differently to cheat days or cheat meals. The best advice I can give to you is to track your results and progress religiously and see what type of response your body has from the cheat days. If a cheat day sets you back 2-3 days, which happens in many cases, it’s not worth it from a mental or physical perspective.

      Your cheat days sound very controlled and that is the type of day I would support. The health of your digestive tract and your ability to absorb nutrients is critical not only for health purposes, but to burn body fat as well. So overloading your system with unhealthy foods is almost always counterproductive.

      Like I said, track your progress and see what works for you because everybody is different. Let me know as your progress on the program and best of luck with everything. Thanks for sharing :-)

  13. I’m confused. Has Tim Ferriss come out and revised the basic tenets of Slow Carb since his book was published? He mentioned that some people got it down to one cheat meal per week, but he certainly doesn’t insist on that. In fact, he revels in describing the exact contents of his cheat days, which contain whole pizzas and other things I can’t physically envision eating.

    I find it interesting to see how many apocryphal sources have sprung up around 4HB but don’t actually come to us with reported successes from following Tim’s exact program. I started 4HB as an experiment to see if I could get better results than my other eating plan had been giving me (Rachael & Richard Heller’s Stress-Eating Cure), and I wish that there were more “literal interpretationists” out there on the web.

    1. Hey Angela. From my understanding, Tim Ferriss hasn’t revised his book and still has the same beliefs regarding cheat days. Cheat days/meals are such a misunderstood topic for many people and that’s why I had decided to write an article on it. Whether a person should cheat for one meal or an entire day is really specific to each individual. To make the generalization and say that an entire day is allowed for everybody following your diet plan, can definitely get you into a lot of trouble in reference to your individual results.

      Some people need cheat meals (I’d never recommend an entire day) just to slow down their progress, but this is very few and for most people still needing to lose over 15 pounds of fat (not scale weight, but actual body fat), I’d suggest the more healthier approach described in the article. I don’t have a “best-selling” book out, but have repeated outstanding results over and over again with people of all ages and weights.

      You always just have to see what works for you, but if it takes you 2 or more days to get your weight back down, why even set yourself back in the first place (not saying that to you specifically, but that’s the response you hear all the time from people who have these out of control cheat meals or days). Let me know how the program works for you and I’m interested in hearing about your progress. Thanks for your response!

  14. If you’re following the Four Hour Body version of the Slow Carb Diet, it’s a Binge Day, not just a meal. As Tim Ferriss says though, some people choose to do a meal instead of a day and that works. He also says some choose to do a day or a meal every two weeks instead of every week. It’s all about what works for you personally…and that’s almost always going to be a little different than what worked for that guy over there, or that gal right there, etc.

    I’ve done cheat days since starting the 4HB SCD in February and lost 27 lbs and went from 30% body fat to 13.8% before switching to Occam’s Protocol about 6 weeks ago. It took about 3 1/2 months to make that radical change. That was following the SCD to the T, not including supplements. My cheat days, EVERY TIME, consist of a bag of Cheetos (family size), at least one large candy bar – usually Snickers, whiskey, and lot’s of beer (I write for a whiskey blog so that’s work calories!). I’ve never lost my weekend weight (between 6 and 9 lbs) later than Wednesday, and it’s usually gone by Tuesday. **I’m a 38 year old 6′ 2″ guy.

    All in all, it’s what works for you, not him or her. Try the binge/cheat day. If you haven’t lost the weight gained by Wednesday at the latest, switch to a cheat meal. Until I start to plateau while in SCD mode I’ll continue to believe that binge/cheat DAY (for me) works as Tim Ferriss lays out in the 4HB book.

    1. Hey Ernie, I think that’s fantastic that you’ve cut your body fat in half since February, and that’s quite a cheat day for you (love the “family size” bag of cheetos). You stated it exactly right…..it’s all about what works for you! But gaining 6-9 lbs every weekend is definitely detrimental to achieving optimal health.

      Sugar, alcohol, & high fat foods (which are what most people’s cheat days consist of) create inflammation within your digestive tract, which wreaks havoc on your digestion and metabolism. There is a reason you weight 6-9 lbs more after every weekend. Your body becomes stressed and inflamed, and over time it’s going to offset hormone regulation as well (depletion of lean body mass & storage of body fat).

      I congratulate you for your success so far, but even if you cut the cheat day down by half, you’d experience results like you never imagined possible. Try it for a couple of weeks and see what happens.

      BTW…what’s your whiskey blog? I’d love to check it out :-) Thanks for sharing your comments and experience!

      1. Thanks for the input, Bryan. I’m going back to SCD after one more week of Occam’s and I may try to cut it down…a little :-) …to see how it goes.

        As for my blog, it is http://www.whiskeynose.com.

        All the best!

        1. Thanks Ernie :-) Definitely going to check out your blog. Not much of a whiskey drinker, but maybe you’ll teach me something. LOL :-) Take care and thanks again!!

  15. While I understand your point of view I don’t agree and it is contrary to what the 4HB says to a great degree.

    The idea that everyone can look at food as just sustenance is ridiculous. We are bombarded with tv ads print ads billboards of food that is not good for you but taste amazing. But as most of these restaurants or food companies will tell you – it is best to eat in moderation.

    And so I suspect the reason most of us are going this program is:
    a) we are the unfortunate types Gary Taubes talks about -those unlucky souls who got the short end of the stick in the gene pool and can’t properly absorb carbs and therefore we are more suited to a protein/ fat / veggie diet or
    b) the word moderation when it comes to “junk food” is non existent. That may be partially from what you describe as the dopamine effect like drugs or it could be from depression or other emotional issues that eventually lead to self loathing etc. but I’m not an expert.

    So when you are saying ‘cheat meal’ is just eating a larger healthy meal… and TF says Dieters Gone Wild it is definitely not in the same ball game let alone ball park.

    A main reason TF talks about is the psychology of ‘dieting’ and the need to binge so it’s going to happen schedule it and damage control it. Regardless of what you say – if someone who is heavy wants a chocolate bar and they are on a food restricted calorie restricted diet – they are gonna have that chocolate bar. They’ll either wait until they have starved themselves and got to their ‘ideal weight’ and then slowly start creeping back up with eating more and more junk type foods i.e one chocolate bar then two then maybe a king size bar. Or they’ll go on a binge half way to their goal- feel sorry for themselves, feel deprived feel cheated in life when they look at Megan Fox – feel like crap and give up. And that one binge made them feel like a failure and that gives them permission to give up. Not a problem with controlled binges.

    I’m not sure if the Author of this article has ever actually been heavy … like I mean obese heavy- but even if you have- I think that taking away cheat day (which is what it is actually called not cheat meal day but cheat day)- Is going to make a lot of people backfire. Also I find it sounds very judgmental from someone who probably didn’t have to try that hard. I could be wrong -maybe you were super heavy and lost a ton of weight but obsessive is obsessive whether you are Obese or Anorexic and the varying degrees in between.

    After all- if this is to be a complete lifestyle change that people should carry throughout their lives then it is not realistic to say that you should mentally get over junk food unless you are living in the dessert- no wait they probably have Mc D’s there too. Do you eat a piece of Birthday cake or have the occasional order of French Fries- my guess is maybe? Does that make you a failure or a loser -no because it is what the average person does. Skinny people enjoy food too -so why shouldn’t heavy people. Skinny people may even have a second piece or dinner and dessert and they enjoy it so why wouldn’t a heavy person also enjoy it.

    Saying that healthy food can be delicious is condescending, of course it is delicious but come on!; so is a piece of triple chocolate cake and trying to convince people otherwise- is insulting.

    For myself anyway and I can really only speak for myself (maybe there’s a lesson there eh?) I sometimes go overboard on cheat day and other times I don’t… no I do not like looking at the scale on Sunday, Monday but by Wednesday I am usually okay with looking at it and Thursday to Saturday I am usually much happier looking at it. With this plan-I can see doing it for a very long term if not for life.

    Food is delicious and junk food is too. Let’s not kid ourselves here. The junk food makers don’t force the food in our mouths- we do that… so if 6 days out of 7 I am eating delicious healthy non calorie counted meat and veggies and maybe some lentils and on the 7th I decide to have anything my heart desires then I’m okay with it… and if it’s working then what’s the problem. Maybe a bit of fine tuning is required – but if it ain’t broke- don’t fix it.

    This is just my humble opinion.
    Gingy

    1. Great comment, Gingy! Where’s the “Like” button??

    2. Hey Gingy! Having worked with many obese and overweight clients, I can only tell you what has worked from my experience. Food is an addiction for many people and just as there is “alcoholics anonymous”, there are support groups for “food addicts” as well. I’ve coached many people through this program and I’m telling you from my experience what works and what actually does cause relapses every time.

      No, I’ve never been obese. But I know how the body works on a physiological and psychological level. It doesn’t take me being obese to understand how patterns and habits are created and what causes detrimental addictions to occur in people. People overeat for all different types of reasons, and it doesn’t take someone being obese to understand that. The reason I overeat is completely different to the reason why you or anybody else overeats. Some have control, while others have none. You stated yourself that “you don’t like looking at the scale on Monday or Tuesday.” If you can’t see the negative association from that and the setback that creates not only mentally but physically as well, I don’t know if you’ll ever get it.

      My view is completely contrary to what the 4HB describes and that’s the great thing about this. Use the 4HB as a starting block to see how far you can take your health, because everything TF states, isn’t always going to work for you. Just as with any plan, there is always going to be some things you agree with and some that you don’t. I do appreciate you sharing your personal experience and would love to hear your update as you continue on the program. Thanks again :-)

  16. Well, maybe my cheat day is what is preventing me from getting the results I want. My sugar blood count has gone up to 124 and my weight loss is not at all something to write home about. It probably has to do with the fact that I drown myself in chocolate when Saturday comes up the corner. Cheat day and legumes is what I most like about 4HB and yet what you say Bryan is sensible and even though I hate reading it because I sometimes cannot wait to see Saturday, will of course give it a try. Thanks for the post

    1. -Mariflor, the best thing you can do is keep track of everything you’re doing and continuously go back and revisit what works and what doesn’t. I believe the 4HB is a great program for some and not the best option for others. The 4HB may be the program to get you started, but at some point you may need to venture out of your “comfort zone” and tread into new and uncomfortable waters for a bit (the reward is always worth it). Nothing in life is ever going to come easy, and food is a major challenge for most people. Whether it’s decision making, planning, cooking, or convenience, food is what’s going to make or break your results.

      I can honestly say, that I have an insane addiction to sugary foods and regardless of how long I stay away from them, one binge and I’m drowned in sugar for a week straight. Find out what works best for you and run with it until your at least at a weight and body fat percentage that you can maintain in a healthy way. Thanks for your thoughts and keep me posted on your progress. Take care!

  17. I have to agree with Gingy. Tim Ferriss explains that after the first SCD meal, that the rest of the day is whatever you want. He lists bear claws and other junk food as his binge day meals. He also has “damage control” exercises and grapefruit juice to reduce blood sugar elevations, while still calorie loading. I have been doing Atkins for 15 years and have hit a plateau, either because I’ve had 4 kids, I’m getting older, I am a little less active (because of the kids), my body has adjusted to the low carbs/calories, or I am sure a combination of all of the above. I am not even near a food addict and I am probably 30lbs overweight. I haven’t eaten sugar or starch (including beans) in 15 years. I was wondering if the binge days were going to save me by hiking up my metabolism. I am doing kettlebells, glute activators, flying dogs, cat vomit, and myo crunches, SCD including eating when I wake, and every 4 hours. I do need to do the ice on my back, but need to figure out an ice pack that will work well. We will see how it goes & I will read that section again, but I am RIGHT BACK on track after binge day. It doesn’t bother me, especially after doing Atkins for 15 years. I don’t really miss that food, but it is nice splurging again for 3/4 of a day.

  18. Hey Joidevivre, having 4 kids, getting older, being less active, and plateauing, are all great combinations to bring your progress to a halt. Bear claws and other junk food may work for somebody under 15-20 lbs of fat still to lose, but I wouldn’t personally recommend it for people looking lose more fat than that. If you’ve done atkins for 15 years now, I definitely suggest a change. Try the 4HB for a while and track your results. I’d recommend trying to go with the Paleo diet (I hate calling things a diet, because it’s more of a lifestyle change and a long-term way of eating), and see how your body adjust to that. Eating foods closest to their natural state will produce great results. The only thing that can offset blood sugar & the glycemic response of foods, is by adding in either fiber or fat, or both. Grapefruit juice has neither fat or fiber, so I’d honestly question the effects of that method.

    I’d be cautious about the pain being felt in your back and maybe that’s a sign that either your exercises or form needs to be changed or adjusted for what your current condition is. Back pain in NEVER normal no matter how you look at it. A great ice pack for the back is to wet a bath towel, fold it over a couple of times, and stick it in the freezer until its frozen. Once its frozen you can place the towel under your back and lie on it for 15-20 minutes. It works great, but if it’s something you need to do on a regular basis, I would look deeper into what’s actually causing the discomfort in the first place. Thanks for sharing and look forward to hearing from you again :-)

  19. I totally agree with Gingy!

    Sure maybe the cheat day isn’t optimal for health, but a complete paleo lifestyle isn’t something most of us will enjoy or realistically be able stick with. SCD is maybe 20 percent of the effort of paleo, with 80 percent (or more) of the benefits – also cheat day is loads of fun, even if you’re not a sugar addict anymore! If you’re optimizing for quality of life rather than physical health, SCD wins hands down over both paleo and the standard american diet.

    Don’t set people up to fail by prematurely forcing them to choose between orthorexia and fatness. People whose bodies do not tolerate the cheat day well will automatically wean themselves from it. People who do tolerate it well will never believe you about the invisible inflammation boogyman.

    1. Jemimah, you stated it perfectly; “Sure maybe the cheat day isn’t optimal for health..”. My goal is try and educate people on what optimal health really is. How can you know how amazing life is, if you’ve never achieved that level of health. At what point to you decide to cut out the binge days? Is it when the doctors discover that stomach cancer developing? Or maybe its when you step on the scale and realize your binge day has caused you to gain more weight in one day, than you lost in an entire week. Its not about people being “skinny” or people being “fat”, its about health. You obviously read the 4HB, so I challenge you now to a read a little bit more so you can a deeper understanding of what you think is OK. I’m in complete agreement with a cheat meal. But I would NEVER advise someone that its OK to have an entire binge day on bearclaws, candy, ice-cream, & as much alcohol as they can possibly tolerate. That’s just common sense 101…if it sounds unhealthy, it most likely is. Try reading the book “the sugar shock” & maybe you’ll believe intestinal & systemic inflammation is more real than the boogeyman! Gotta admit though, that did make me laugh cause I really did used to believe in the boogeyman! Who didn’t, right? Thanks for the comment :-)

    2. Here are two books I highly recommend everyone to read!

      1) “Sugar Shock!” by: Connie Bennett
      2) “Eating Alive: Prevention thru good digestion” by Jonn Matsen

  20. Hi Brian. I will keep you posted. Thanks for getting back.

  21. Great article, would love to know your strategies to eat healthy food at restaurants and while traveling!

    Regards,
    Daniel

    1. Hey Daniel, If I find myself eating out at restaurants a lot (meaning more frequently than my occasional cheat meal every now and then), I always choose either some sort of grilled fish or chicken, and pair it with a side of steamed vegetables. I also always start out with a salad to avoid the cravings of bread or other tasty looking appetizers. I’m never too concerned with the seasonings or sauces (except for butter) used, because its not a regular occurrence for me. Anytime you can get a sauce served on the side, the better in my opinion because you probably won’t use as much of it. Most restaurants will cater to almost every one of your requests, within reason. And if the restaurant still doesn’t have anything appealing & healthy to you, almost every restaurant will give you grilled chicken with a side of steamed vegetables (even if it’s not on the menu).

      But don’t get me wrong, a lot of times when I go out to eat, I can care less about the health of the food I’m eating and indulge myself in whatever is put in front of me. But the cheat ends as soon as my ass leaves the table. I’d NEVER support an entire cheat day and still strongly believes that will set you up for not only temporary setbacks, but failures further down the road as well. Mental conditioning and breaking old patterns is what leads to permanent and long-term results. Entire cheat days effect both of those components.

      In regards to traveling. Try to do some as much research as you can before you get to your destination. Look up locations of grocery stores, restaurants, & other markets that will allow you to plan & eat accordingly while away. Look up hotels that are within reasonable distance to markets and gyms (if exercise is an important part of your routine). Regardless of whether you’re just eating out in your hometown, or away on a trip, there are ALWAYS healthy food choices that can be made. The biggest challenge is having the mindset to actually follow through with what your original plan of action was.

      Hope this helps out and I appreciate your comment!

  22. Hi Bryan
    I have been reading the Paleo Diet. Somehow SCD has not worked for me too much and that is an understatement. But I love legumes and Paleo is against it. I miss fruits and Tim is against them. Both advocate open meal or cheat day and I am trying to go towards a cheat meal as you suggested. Confused by all that I read I ask you if there is a way of combining both methods to get better results. Maybe eat fruit one meal with no legumes on that given meal like Paleo and lunch for examples, eat perhaps a smaller quantity of legumes (I take a cup of them). I don´t know now what to do. Could it be that legumes are not good for me? I would really, really appreciate your thoughts on this.

    1. -Mariflor, I’m sorry to hear that the SCD hasn’t worked out for you the way you intended it to, but just like anything else, it isn’t for EVERYBODY. You have your hands on a phenomenal book right, the Paleo Diet, and I’m sure that if you adopt 80% of the principles they discuss, you’ll achieve pretty significant results. Legumes are just like any other food. They may be great for some, while possessing digestive issues for others. My best advice in regards to the legumes, is to try to go without them for at least 10 days and measure your results from there. And when I say measure your results, I’m not simply implying to just step on the scale and see what it reads. Weigh yourself on the scale, take a circumference measurement of your waist with a tape measure, measure your body fat if possible, and really gauge to see how you feel. It takes so much more than just a scale to determine if progress is being made or not.

      I’d also definitely recommend staying away from cheat “days”, and stick to only a cheat “meal”. You seem to have that stubborn body type and an entire cheat day would most likely set you back rather than move you forward (which the goal of any program is). How Tim Ferris can be against fruits, but promote “BINGE” days is beyond me. If your eating organic fruits sparingly with some type of healthy fat & protein, you’re probably not going to get yourself into too much trouble. Its the sugar, salt, and fatty foods that are limiting our progress and causing disease. We’ve been wired from childhood to crave these foods and they wreak havoc on our digestive system. People are fooled to believe that “systemic inflammation” is some made up phenomenon, but it’s inflammation that occurs on a cellular level throughout your entire body as a result of eating pro-inflammatory foods. This is what really leads to degenerative diseases, with obesity being among the top of the list.

      Like I said, experiment with the legumes and see how they work for you. Hope this answers a few of your questions and I wish you the best of luck with everything!

      1. Bryan
        Thank you. You said something regarding weight measurement that I never considered before and that is the fact that weight measurement is not all. True. I will suscribe myself to the cheat meal and will only do one meal (breakfast probably) with legumes since I would be missing a lot without them. Besides, I don´t have a digestive issue with them and they simply take away anxiety like a charm. I´ll eat fruit sparingly as you say and see how it goes. What do you think? Thanks again for taking the time to answer back. It really helps a lot.

        1. -Mariflor, I think your plan sounds good, and I’d even suggest doing the legumes every other day (not every day). You really don’t want to consume anything everyday. Your body responds better this way and you decrease your chances of developing food sensitivities to these foods. Although you may think you don’t have an issue with legumes, unless you’ve done an extensive food allergy panel, you never know. That’s why decreasing the amount and seeing how your body responds is so crucial. Many people never even show noticeable signs or symptoms of what they’re sensitive to. Everything else sounds good and I think will make a positive impact in your life.

          1. Thanks again Brian. I will do legumes every other day. Having said that, shouldn´t there be some other source of carbs? or are fruits enough?

  23. -Mariflor, you’re definitely right that there needs to be some other form of carbs. Just make sure that your carbs are coming from high-quality sources and not refined or processed carbs. Stick to carbs like brown rice, quinoa, couscous, sweet potatoe, ezekial bread, vegetables, and low glycemic fruits (berries, apples, etc.). If you do end up having moderate to high glycemic fruits, make sure you eat them with something else that contains either fat, protein, or fiber, and that will offset the blood sugar spike associated with the high glycemic fruit. Never eat carbs by themselves! Best of luck to you!

    1. Great Brian. Thanks again for this effort of yours that is really helping out people who are not finding great results with SCD and now do not know where to turn to. This was my case and I have the feeling that this mix and match in the end is just a way of eating not too much of one or two things, a little of mostly everything. It is sensible and feels right.

  24. Hey Bryan,

    Iam 19 years old, 140 pounds, and have been swimming about 4000 yards each morning. I’ll also run a few miles or lift weights in the evening. I usually eat around 3000 calories a day, but I have been really struggling with binging this year. I eat a pretty healthy diet (lots of oatmeal, fruit, veggies, peanut butter, lean meats), but once a week I go into binge mode and start eating everything. Tonite after dinner I was full, but I still forced down an entire jar of peanut butter and a dozen pumpkin chocolate chip muffins. Im talking 10,000+ calories. I’m just really worried/stressed out because I know for a fact Im not going to be able to swim tomorrow, and all I feel like doing is not eating for a couple days. Im going on vacation in a week, cross country starts in 3 weeks, and I feel like I have ruined all of my progress, and can even see myself getting bigger in the mirror. Can you please give me some advice because Iam completely stressed out

  25. JJ, First off, you must realize that stressing out of something that’s already been done and can’t be taken back is only going to lead to more stress and anxiety. What’s done is done, and the next step is to implement a plan for the next time you’re about to encounter that situation again. Although you’re young and very active, and seem to be at an ideal weight, food addictions and unhealthy eating are NEVER habits you want to take lightly because there will be a day when you’re no longer swimming every day or working out twice a day to balance the amount of calories you’re taking in.

    You’re question is very complex and requires me to know so much more information about you. I have a lot more valuable information on my personal blog (www.stupidgymshit.com), which may answer some of your nutritional information. Feel free to respond or comment through that site as well and hopefully you’ll find some information that is of value to you and your current situation. Start with taking things one day at a time and usually binging is triggered by something (which is different for everybody). If you can pinpoint that trigger (emotions, boredom, psychological, lack of calories throughout the day, etc.), you’ll definitely be on your way to breaking that bad pattern.

  26. Hey Bryan,

    Thanks for the great article. We all appreciate your expertise. I had been having one cheat meal every Saturday night, and pretty much eating whatever I wanted: pizza, burgers, fries, Dairy Queen, etc. Like others, I had read that it was necessary to avoid crashing your metabolism and so it was a necessary part of the weekly diet. I definitely have the discipline to skip the cheat meal if it will help accelerate my results. I’m 61 years old, quite fit and 13.8% body fat using calipers and weigh 167 pounds. (Gotta get to a Bod Pod here in town soon to get a more accurate BF assessment.) So again… you do not feel it will crash my metabolism if I eat lean 100% every week? My goal is to get down to 10% without losing mass or weight.

    Fred

    1. Hey Fred, I guarantee you that it won’t crash your metabolism if you eat clean 100% of the time. The problem is that most people don’t have the discipline to eat that way 100% of the time. The cheat meal/day is strictly beneficial for off-setting your calories. There’s no reason why you can’t eat a higher calorie day with healthier food choices besides pizza, ice-cream, sweets, etc.

      Some people feel that they are depriving themselves and missing out on life if they don’t eat these types of comfort foods, but if you have the mindset that you don’t need them, then more power to you and I can almost assure you that your health will benefit from it tremendously! I strongly believe that the older we get, the more clean we MUST eat, to make up for all the crap we’ve ingested over our younger years. You definitely sound like an inspiration to many people around you and I hope that more people can learn from your healthy and active lifestyle. I wish you all the best and let me know when you get down to 10% body fat. Thanks for sharing!

  27. Thanks Bryan. By the way, you’re the one who’s the inspiration! We all benefit from your guidance. All the best!

  28. Hi,

    Great piece of informative writing – it really does leave no confusion!

    Just a quick question. I am currently 6ft and 10st 10lb and have been on a diet for the past month – nothing too restrictive in that I am on cutting down on complex carbs.An example of my day to day carb intake would be a sprinkling of bran on my fruit breakfast, rarely any for lunch, and a very small portion of pasta, potato, etc with my dinner.

    I have lost nearly 8lbs and have done so even eating a small piece of chocolate (Say, the size of my thumb) every morning. I can honestly say that I have never broken my diet to eat more than this but I would like to know if this small intake of fats and sugar is holding me back in the slightest to loose the final 5 pounds I want/need to shed?

    Thanks!

  29. [...] Read this article if you want a bit of a more controversial view, and you can decide for yourself what you want to do to your body. [...]

  30. This is awesome information! I was deciding on whether I should go out and have one meal on my last free day off, but I didn’t want to lose progress. I know I have to be consious and not eat too much, but this article makes me feel much better because I’ve stuck with my original diet all this week and the whole day! So I know one meal won’t hurt. I don’t eat much when I go out anyway, but this just puts me at ease. Thanks!

  31. Hi Bryan Francis,

    I am Susanne and I am 19 years old (from The Netherlands). Since April I am eating clean without any meals that are actually ”cheatmeals”. My eating pattern consist of:
    Breakfast: fruit and greek yoghurt/low fat quark or yoghurt and oats
    Snack: green shake or some veggies
    Lunch: Salad with fish/chicken and greens
    Snack: green shake or some veggies
    Dinner: Salad with fish/chicken and greens

    Sometimes I add sweet potatoes or quinoa (1 time in a week) but most of all I prefer no high calorie carbs. So my calorie intake has been decreased since I am paying attention to what I am actually eating. This means avoiding processed foods, foods with loads of preservatives, foods with added sugar, and foods with high levels of bad fats. I lost 7 kg (It’s 15 lbs) in two and a halve months. I am 168 cm (I guess it’s 5.5 feet) and my weight now is 51 kg (it’s 112.2 lbs). Since a month I have been measuring myself and my body fat percentage, It went from 19.5% up to 12 %. (I have to admit stress also played a roll in this) I am still losing fat (no muscles thank god) but I think 15% is good enough. I don’t wanna lose more weight, so my question is: What do you suggest? I also think it’s better to increase my calorie intake but I don’t wanna gain more than 6.6 lbs. I think it’s really hard to find balance in my eating pattern. Do you have any tips? I want to thank you for the article, it’s a great one (even it’s a couple years old). I was doubting about cheatmeals, but I am also afraid that if you use cheatmeals or days, your body will adapt to it and you might eat more than you should when you are allowed to cheat! I think the main reason that we eat is to nourish ourself, to give us energy, not to eat everything at one moment because it’s a cheatday or so. But I also think you shouldn’t prohobit yourself from eating something you’r craving for, which is actually a ‘bad snack or meal’, but then again don’t make it a bad habit, then it’s okay!!

  32. I have cheat days twice a week. Saturday I go out and drink heavily, Sunday involves me sitting on the couch, wathcing TV, getting high and ordering a large dominos pizza to myself, then going into a carb comatose and pass out. I’m 6’0 204lbs 7% body fat. I’m usually 9% by Monday. lol. back down to 7 by Thursday. It’s called busting your ass everyday. Not everyone can get away with this but I’ll admit, once I hit my goal maintaining has been cake.. mmmmm. cake.

    Keep in mind, M-F is nothing but green veggies, chicken, fish, eggs, nuts and the occasional fruit. Protein intake is high. carbs and fat are very low (<50g/day). I do not supplement anything but protein, CLA and green tea extract. I bust my ass 2-3 hours in the gym M-F. My workouts average 1500-2500 calories. I encourage everyone to get to this point. Its an amazing feeling. Put in the work, pain, and mental suffering, become great and flexibility in your nutrition will follow.

    Be a super hero!

  33. P.S. I used to weight 315lbs, 42% body fat. I put in my blood sweat and tears years ago. Your turn.

  34. So what you are saying is dont have a cheatday but meal once a week?

  35. My cousin lost 140 pounds over the last 18 months on the 4HB nutrition plan with an entire no-holds-barred cheat day each week.

    I personally lost 40 pounds over 6 months, then gained 5 pounds of lean muscle over the last 2 months and I have an entire cheat day each week also. Currently licking Nutella off a spoon while waiting for Pizza Hut to get here.

    To each their own.

    Stay fit, my friend.

  36. Hello, I discovered your blog page in a new directory of blogs. I will not understand how your blog arrived up, must have been a typo, Your blog page looks very good. Have a good day

  37. Thank you for another informative website. Where else could I get that kind of info written in such a perfect way? I have a project that I’m just now working on, and I have been on the look out for such information.

  38. Thanks , I have recently been searching for information approximately this topic for ages and yours is the best I’ve found out till now. But, what in regards to the conclusion? Are you certain concerning the supply?

  39. I am really enjoying the theme/design of your website. Do you ever run into any web browser compatibility issues? A few of my blog visitors have complained about my site not working correctly in Explorer but looks great in Opera. Do you have any tips to help fix this problem?

  40. I wish to show some appreciation to you for bailing me out of this trouble. After looking through the online world and coming across solutions which are not productive, I believed my life was done.

  41. Cheat meal once a week is very important. If you guys don’t already know of the fat burning hormone LEPTIN. Having a cheat meal once a week will restart your LEPTIN.. I suggest everyone to do a research on this..

    Good luck!

  42. Hi, always i used to check webpage posts here early in the dawn, as i love to find out more and more.

  43. I’ve been browsing on-line greater than three hours as of late, yet I never discovered any fascinating article like yours. It is pretty worth sufficient for me. Personally, if all web owners and bloggers made good content as you did, the net will likely be much more helpful than ever before.

  44. I hated running into my ex everywhere I went, a new guy on her arm every time! She always said they were “friends” but I knew better. I finally hit my breaking point when we ran into each other at a club one night. I was hanging out with my buddies and she was with yet another new guy… hanging all over him… showing off in front of me and my friends. I was fed up. One of my friends referred me to lifecentre@live.com and I could not be more pleased with the results! I have not seen her on a date since the first night of casting and hear from her friends that she doesn’t go out anymore, tried for a little while and failed miserably. I haven’t decided yet if I am going to reverse the magick revenge spell or not.

    Thanks! ~ Jared, United States, Long Beach, California

  45. Hi there to every one, because I am in fact eager of reading this webpage’s post to be updated on a regular basis. It includes fastidious material.

  46. Hi, Neat post. There’s an issue with your site in web explorer, could test this… IE still is the market leader and a huge section of folks will pass over your fantastic writing due to this problem.

  47. great points altogether, you simply gained a brand new reader. What may you recommend about your post that you made some days ago? Any positive?

  48. What’s up colleagues, its wonderful post about teachingand entirely defined, keep it up all the time.

  49. I will immediately seize your rss feed as I can not find your email subscription hyperlink or newsletter service. Do you have any? Kindly let me realize in order that I may subscribe. Thanks.

  50. I blog often and I really appreciate your content. This great article has truly peaked my interest. I’m going to take a note of your site and keep checking for new details about once a week. I subscribed to your Feed too.

  51. Come find out best workout supplements within your cheapest costs on the net. Get ready for those muscle and strength gains you were interested in.

  52. own blog in the near future but I’m having a tough time making a decision between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design and style seems different then most blogs and I’m

  53. But it’s difficult to eat one meal what’s the disadvantage eating lunch and dinner !!

  54. Howdy just wanted to give you a quick heads up. The text in your post seem to be running off the screen in Safari. I’m not sure if this is a format issue or something to do with internet browser compatibility but I thought I’d post to let you know. The design look great though! Hope you get the problem resolved soon. Many thanks

  55. One extra system in favor of advertising and marketing your website is posting comments on numerous directories within your blog link.

  56. Howdy, I think your website may be having internet browser compatibility problems. Whenever I take a look at your web site in Safari, it looks fine however, if opening in IE, it’s got some overlapping issues. I merely wanted to provide you with a quick heads up! Aside from that, great blog!

  57. Hey there! I’ve been reading your weblog for a long time now and
    finally got the bravery to go ahead and give you a shout out from
    Kingwood Texas! Just wanted to mention keep up the great work!

  58. Piece of writing writing is also a fun, if you be
    familiar with after that you can write otherwise it is complex to write.

  59. Hello there, just became alert to your web site by way of Google, and observed that it’s actually informative. I am gonna view out for brussels. I’ll enjoy in case you carry on this in future. Numerous people will probably be benefited out of your writing. Cheers!

  60. Have you tried the spin pins from goody? I don’t have super thick hair but I use them in all kinds of up dos (not simply buns) to replace most of my bobby pins and it seriously is effective! For this I might just spin it back in to the braid and be certain to have it snug, it might enable!

  61. A very interesting article. Thanks a lot !

  62. Truly enjoyable suggestions you’ll have remarked, thank you for publishing.

  63. My Partner And I just wish to show you which I am certain new to writing a blog and thoroughly cherished your write-up. Very likely I am going to save your blog post . You truly have stunning article reports. Be Thankful For it for swapping with us your blog information.

  64. It can be mostly unthinkable to find well-advised users on this matter, nonetheless you seem like you comprehend which you’re covering! Thanks A Lot

  65. It is actually practically unthinkable to encounter well-updated users on this issue, however , you seem like you fully grasp those things you’re writing about! Bless You

  66. Consider to share ideal content which highlights your area
    of expertise, helpful hints, client success stories and naturally, your upcoming
    programs and services. Another cool component is that the user
    can set the product to clean at specific times as
    needed. Your are far more likely to assimilate your ideas in case you repeat your contact with them, hence create information technology fun.

  67. How to add a new button to firefox navigation toolbar?

  68. Fairly beneficial data that you have mentioned, thanks for writing.

  69. Was Actually examining over . I quite like your info. Do publish even more of this theme ok. Many thanks

  70. Ended Up browsing throughout . I’m keen on your information. Do send a little more of this concern ok. Cheers

  71. We really want to reveal to you that I’m just inexperienced to putting up a blog and thoroughly liked your post. More than likely I am prone to save your site post . You certainly have extraordinary article posts. Truly Appreciate it for giving out with us your domain article.

  72. Thanks , I have just been probing in support of information approximately this topic for a prolonged schedule and yours is the furthermost I have came ahead hence far. Still, what in regards to the bottom line? Are you undeniable regarding the source?

  73. Instead of selecting the cheapest company, go for a mobile development company that offers security, expertise and
    support at affordable rates. Almost a decade ago when i – Phone started the smartphone revolution, few
    would have imagined that within a short while, Android phones would end up dominating the market.
    With so many features and a powerful chess engine, Droid – Fish will certainly appeal
    to advanced chess players.

    Feel free to visit my website – megapolis ipad cheats

  74. is this a trending topic I would comparable to know added on the subject of trending topics in lr web hosting perform you know a few thing on this

  75. Hey very cool web site!! Man .. Beautiful .. Amazing .. I’ll bookmark your site and take the feeds also…I’m happy to find so many useful info here in the post, we need work out more techniques in this regard, thanks for sharing. . . . . .

  76. What i do not realize is in truth how you’re not actually a lot more neatly-preferred than you may be now. You are very intelligent. You already know therefore significantly when it comes to this matter, produced me in my opinion consider it from so many various angles. Its like men and women are not interested until it’s one thing to do with Lady gaga! Your own stuffs nice. At all times take care of it up!

  77. We really intend to show you which I am certain new to writing and utterly adored your review. Most likely I am most likely to remember your article post . You certainly have lovely article stuff. Truly Appreciate it for telling with us your internet report.

  78. I like the look of your site! It looks really cool.

  79. Thanks for this article. I will also like to convey that it can end up being hard when you find yourself in school and just starting out to initiate a long credit rating. There are many learners who are just simply trying to make it and have a lengthy or beneficial credit history can often be a difficult issue to have.

  80. How was your weekend ?

  81. Hello, we were looking some blog on theweb who write such helpful article. this blog isgreat for everybody. We have bookmarked this link. Regards

  82. Excellent goods from you, man. I have understand your stuff previous to and you’re just too excellent. I really like what you’ve acquired here, certainly like what you’re stating and the way in which you say it. You make it entertaining and you still take care of to keep it wise. I can’t wait to read far more from you. This is actually a great website.

  83. I do consider all of the ideas you’ve introduced to your post. They’re very convincing and will certainly work. Nonetheless, the posts are very short for newbies. May just you please prolong them a bit from next time? Thanks for the post.

  84. Thank you for sharing superb informations. Your site is very cool. I am impressed by the details that you¡¦ve on this site. It reveals how nicely you understand this subject. Bookmarked this web page, will come back for more articles. You, my friend, ROCK! I found simply the information I already searched all over the place and simply couldn’t come across. What a perfect web-site.

  85. Thanks for your whole hard work on this site. My mom enjoys carrying out investigation and it’s really simple to grasp why. All of us learn all concerning the powerful ways you create very useful information through the web site and in addition improve participation from others about this article so our child is undoubtedly becoming educated a whole lot. Take advantage of the rest of the new year. You’re carrying out a first class job.

  86. Just wish to say your article is as astounding. The clearness in your post is just great and i can assume you are an expert on this subject. Well with your permission let me to grab your RSS feed to keep updated with forthcoming post. Thanks a million and please keep up the gratifying work.

  87. Hi Nick completely agree, it’s why I have them #1 on here! Enjoy your V2.

  88. My wife and i got very comfortable when Albert could carry out his investigations using the precious recommendations he discovered from your own site. It is now and again perplexing just to choose to be handing out key points that many other folks may have been trying to sell. And we see we need the blog owner to thank for this. The type of explanations you made, the simple website menu, the relationships you help instill – it’s got most impressive, and it’s really aiding our son and us reason why the situation is excellent, and that’s especially mandatory. Thanks for the whole lot!

  89. Thanks for some other fantastic post. The place else may just anybody get that kind of info in such a perfect manner of writing? I’ve a presentation next week, and I am at the look for such information.

  90. Hi! I could have sworn I’ve been to this site before but after reading through some of the post I realized it’s new to me. Anyhow, I’m definitely delighted I found it and I’ll be bookmarking and checking back often!

  91. I have to point out my appreciation for your kindness in support of persons that really need help on this important content. Your special commitment to getting the solution all over appears to be extraordinarily valuable and have all the time helped employees just like me to attain their desired goals. Your personal warm and helpful information denotes a great deal a person like me and substantially more to my mates. Warm regards; from all of us.

  92. Helpful info. Fortunate me I found your web site accidentally, and I’m stunned why this coincidence did not took place in advance! I bookmarked it.

  93. Hello there, I found your web site by means of Google while looking for a similar matter, your web site got here up, it seems good. I have bookmarked it in my google bookmarks.

  94. I¡¦ve learn some excellent stuff here. Definitely worth bookmarking for revisiting. I surprise how much effort you put to make such a excellent informative web site.

  95. You completed various good points there. I did a search on the topic and found nearly all folks will go along with with your blog.

  96. I wish to show my appreciation to this writer for rescuing me from this type of setting. After exploring through the search engines and seeing methods which were not helpful, I assumed my entire life was done. Living without the approaches to the issues you’ve solved as a result of your guideline is a serious case, as well as the kind which could have in a negative way damaged my career if I hadn’t come across your blog. Your primary skills and kindness in taking care of a lot of stuff was priceless. I don’t know what I would have done if I hadn’t come across such a subject like this. I am able to at this moment look forward to my future. Thanks a lot very much for the expert and result oriented help. I will not think twice to recommend your blog to anybody who should have counselling on this topic.

  97. I have been exploring for a little bit for any high quality articles or weblog posts in this kind of house . Exploring in Yahoo I ultimately stumbled upon this web site. Reading this information So i¡¦m glad to exhibit that I have a very good uncanny feeling I came upon just what I needed. I so much surely will make certain to do not disregard this site and give it a glance regularly.

  98. I haven¡¦t checked in here for a while because I thought it was getting boring, but the last several posts are good quality so I guess I¡¦ll add you back to my daily bloglist. You deserve it my friend :)

  99. I will immediately grab your rss feed as I can’t in finding your e-mail subscription hyperlink or e-newsletter service. Do you’ve any? Kindly permit me recognize in order that I may just subscribe. Thanks.

  100. Useful info. Lucky me I discovered your web site unintentionally, and I’m stunned why this coincidence did not came about earlier! I bookmarked it.

  101. Yes! Finally something about online email processing jobs.

  102. An Aside Story: Not Related to This Thread

  103. Helpful information. Lucky me I found your web site by chance, and I’m shocked why this coincidence didn’t took place earlier! I bookmarked it.

  104. Hello, i read your blog occasionally and i own a similar one and i was just wondering if you get a lot of spam responses? If so how do you stop it, any plugin or anything you can suggest? I get so much lately it’s driving me crazy so any support is very much appreciated.

  105. Hi! I know this is kinda off topic but I’d figured I’d ask. Would you be interested in exchanging links or maybe guest authoring a blog post or vice-versa? My blog goes over a lot of the same topics as yours and I believe we could greatly benefit from each other. If you happen to be interested feel free to shoot me an e-mail. I look forward to hearing from you! Fantastic blog by the way!

  106. naturally like your web-site but you need to check the spelling on several of your posts. A number of them are rife with spelling issues and I in finding it very troublesome to inform the truth on the other hand I will definitely come again again.

  107. Thank you for every other magnificent article. The place else may just anyone get that kind of information in such a perfect method of writing? I’ve a presentation next week, and I am at the look for such information.

  108. buying and selling preferences. It’s also vital for that you begin with learn all about the supplied system as you will

  109. Nice post. I learn something new and challenging on blogs I stumbleupon everyday.
    It will always be exciting to read content from other writers
    and use something from other sites.

  110. Hi my friend! I wish to say that this article is awesome, nice written and include almost all vital infos. I would like to see extra posts like this .

  111. Great post and right to the point. I am not sure if this is actually the best place to ask but do you guys have any ideea where to get some professional writers? Thank you :)

  112. well! More exciting content and fantastic

  113. Unquestionably believe that which you said. Your favorite justification seemed to be on the internet the simplest thing to be aware of. I say to you, I certainly get annoyed while people think about worries that they just don’t know about. You managed to hit the nail upon the top and also defined out the whole thing without having side effect , people could take a signal. Will likely be back to get more. Thanks

  114. Do you know where are to buy replica watches?

  115. You are my breathing in, I possess few blogs and rarely run out from to brand.

  116. It is brave frontier hack a difficult laundry list of all
    ages. Mobile gaming has advanced screen, and boosting have a great
    way to engage the current generation of consoles. It makes sense, then the player to play games
    have been brave frontier hack world winner game on their mobiles and then encourages players such as playing cards.
    Entertainment iPhone Apps DevelopmentiPhone has accelerometer, multi touch sensors
    like hardware features so that they like it enough to offer.

    My page brave frontier hack tool v 2.0b

  117. Howdy! I could have sworn I’ve visited this website
    before but after going through a few of the
    posts I realized it’s new to me. Anyways, I’m definitely delighted I stumbled upon it and I’ll be bookmarking it and checking back regularly!

  118. First of all I would like to say great blog! I had a quick question that I’d like to ask if you don’t mind. I was interested to find out how you center yourself and clear your mind prior to writing. I have had a hard time clearing my mind in getting my ideas out there. I do take pleasure in writing however it just seems like the first 10 to 15 minutes are wasted simply just trying to figure out how to begin. Any recommendations or tips? Thanks!

  119. Great post. I was checking continuously this blog and I’m impressed!
    Very useful info specially the last part :) I care for such info a lot.

    I was looking for this particular information for a very long time.
    Thank you and good luck.

    Here is my web blog … Working Hay Day Hacks

  120. I have read several just right stuff here. Certainly value bookmarking for revisiting. I wonder how a lot attempt you set to create any such magnificent informative site.

  121. I’m now not certain the place you’re getting your info,
    however great topic. I must spend some time finding out more or figuring out more.

    Thank you for fantastic information I used to be in search of this
    information for my mission.

  122. Hi there! I just wanted to ask if you ever have any trouble with hackers?
    My last blog (wordpress) was hacked and I ended up losing
    many months of hard work due to no back up.
    Do you have any methods to stop hackers?

    My weblog – Dublin Electricians

  123. whoah this blog is excellent i really like reading your articles.
    Stay up the great work! You realize, a lot of
    people are looking round for this info, you could help them greatly.

    Feel free to surf to my website Bridal makeup Long Island

  124. Retraining a dog training dog trainer Nashville handles your pet and make him lonely and frustrated.
    Dog Training, Lennox Gavin, of course, which will contribute to the outdoors.
    Well, you need to take of ears and eyes and are doing all along.
    For dogs adopted from FAS, classes are for dogs might be a
    fun, and he’ll continue to pretend that they dog training will
    teach it.

    Feel free to surf to my homepage – bing.com (Fabian)

  125. It does get more play time, the holiday long past your bedtime.
    Tags: clash of clans triche gemmes, clash of clans gemmes gratuites,
    clash of clans gems published developer Supercell is one
    of dead trigger 2 hack the fighters possesing their own. There are dead trigger 2 hack wide variety, the cash games to
    enjoy. Moreover, with phones characterized by a leading speedcam provider to get
    started with games like cricket, football are everyone’s favorite.

    my webpage … Dead trigger 2 hack rar password

  126. This game is to name a few minutes or appease stardom hollywood cheats
    hack their tantrums, they will work with the dedicated pages for easy sharing of apps.

    The best thing about stardom hollywood cheats hack these steps can only be played, so give it up by going to develop
    HTML5 game development, is also important to me.

    Video Games and video capabilities, especially with tournaments that will surprise you, it is downloaded.

    For me, but without being detected and another stage stardom hollywood cheats hack
    has to win real money.

    my blog; Stardom hollywood cheat online

  127. Hello There. I found your blog using msn. This is an extremely well written article. I’ll make sure to bookmark it and come back to read more of your useful info. Thanks for the post. I will certainly comeback.

Leave a Reply


join our mailing list
* indicates required