If I am 20 weeks out, can I have a cheat meal? If so, how often? What type, etc? Any advice?
Thanks!

gipsi - This is a common question and the answer is - it all depends. Here are factors that impact the answer to your question:

What are your fat loss goals and are they realistic for the timeline that you have set for your diet? Do you have experience knowing how your body will respond to your diet, and thus a feel for if you are on track or not.

At 20 weeks out if you are trying to drop 20 lbs as a male BBer you shold have some flexibility, but not if you are trying to drop 40-60 lbs, for example. For females the weight ranges are proportionally smaller.

How closely are you following your diet the rest of the week? 100% on target? 95% on target? 90% on target? If you are quite strict and consistent the rest of the week than one or two planned cheat meals can be a part of your program. If in reality you cheat a little bit here and there all week long, then you have already had your cheat meals in little pieces during the week.

Some people will consider their planned carb up meals or carb up days cheat days, but they really are not as they are part of the plan.

So, at 20 weeks out, if your goals are reasonable and if you are consistent the rest of the week one or two modest cheat meals a week will not hurt you much. Save the cheat meal for a special occasion and do not overdo it.

As you get closer to the contest, say 8-10 weeks out, cheat meals really need to go away as you will have to be very diligent about following your plan in order to meet your goals and come in to the show as conditioned as possible.

I hope that is helpful.

Well said, VA. It is so hard to find someone that is will to start more than 12 weeks out.

As for cheating, the best cheat is a one meal all out cheat one day a week. Once you get to 12 weeks, you should be around 8-9%. Any more and you should consider 16 or more weeks for a gradual drop.

Frank

Thanks guys. This info was helpful. This is my first contest, and the thought of dieting this clean, (I would say I am 95% clean, use some sugar free ketchup, some splenda.) for 19 weeks is a bit daunting. I think I will take a modest cheat every couple of weeks. I think that I have a long way to go as far as my physique is concerned, so too much cheating will not be good. I am female, 132lbs., 25% bf.
Any more help is welcome.

gipsi - There is no need to consider sugar free ketchup or splenda as cheating. You may want to take those out of your diet during the last 4 weeks, but for now adding a little flavor to your foods by using these products is not cheating. Adding seasoning is also fine. BBing foods do not have to be plain or bland, they can be spiced up or flavored if you use the right products to do that. Obviously high sugar or high fat salad dressings or bar-b-q sauces have to go, but other low or no calorie seasonings in moderation are fine at 20 weeks out.

My $.02 worth as VA pointed out everyone is different - if I cheat, being a carb sensitive endomorph, it haunts me for the rest of the week - and my girl friend pops a krispy kreme doughnut in her mouth and it seems to boost her metabolism - darn Genetics :-)

With 20 weeks to go, you need to drop your bodyfat in half if doing figure, even lower is doing bb. I would have one cheat meal per week up until week 12 or 14, then completely strict there on out. You have a bit of work ahead of you. I am assuming you are doing figure?

VAs post is good. There are many factors to consider here.

Good Luck!

My question is:
If you have been doing the carb load every 3rd, then 4th day, is it better when 6 weeks out from a show to do this or to just have one "cheat meal" one night per week?

FTNSS,
The carb load meal and the foods within it serve a some specific purposes.
1) To refuel Glycogen storage
2) Prevent a decline in metabolism
3) Provides variety in a strict diet
4) Facilitates muscular growth by inducing an uptake of amino acids.
These foods are listed specifically because of their varying glycemic index, caloric levels and effect on insulin release.
In a contest prep diet, I would not sabotage your success with a cheat meal. If you were on an everyday plan cheat meal may be ok, not pre contest.
CR

Just a quick point. Make sure if you do add a cheat meal, make sure its just a meal, not a cheat day! And also very importantly make it a planned cheat meal, don,t get yourself too hungry, and burnout were you snap! and eat everything in sight and say " well I was do for a cheat day" Its much more controlled this way, and less detramental. good luck.