It’s about to be the day every ex-fat person dreads.

The 25th isn’t even the biggest problem, it’s the aura it has.

A bit before the 24th we start eating more/snacking. On the 25th we eat a LOT, then we finish the leftovers on the 26th. Then there’s this phantom period up until January 2nd where we keep snacking and eating…

It’s a dangerous cycle.

You can very easily lose yourself in this if we don’t set some ground rules.

Here’s a few pieces of advice I’ll have for you:

1. “Cheat days” 🙄 

2. Tricks to minimise damage

3. How to not beat yourself up

Ground Rules.

Look, as important as enjoying the small moments you give yourself are, let’s be for real.

• December 24th Christmas Eve

• December 25th Christmas Day

• December 31st New Years Eve

These are the only days were “allowed” to go crazy on.

I’m not saying don’t eat a little bit different on the days surrounding, but you have NO excuse to be absolutely crazy or lazy with how you eat on the other days. unless you’re seeing family or something 🙄 

So these are our “cheat days”, they’re days that even if you handle TERRIBLY you shouldn’t be beating yourself up other.

Tips/Tricks

You don’t have to have your “Cheat Days” lead to gaining a ton of weight, or skipping out on your goals, here’s a few tricks you can use to minimise the damage.

This doesn’t minimise damage at all, but skip the food tracking app for a day if you think it’s going to mess with your mental.

1. Skip Meals

Look, these days typically only have one big meal, Christmas dinner, a few drinks, etc.

If you know there’s going to be a huge Christmas dinner, have a small Lunch, small breakfast, hell even skip one of the two.

You don’t need 3 meals every single day. If this is all it takes to make your gluttonous Christmas dinner healthy. Do it.

2. Cardio/Weight

It’s easy to skip hitting the gym on these days but if you’ve got a workout you should be doing it.

I promise you taking an hour out of your day isn’t going to be the make or break on if you had a good time.

If the gym is closed, do a home workout. Click on either Upper or Lower and try and mimic the program at home using resistance bands and other equipment. I’m going to have to do this soon :(

If you don’t have a workout scheduled on the day here’s what you should throw in and what should already be there.

Do a quick 20-40 minute cardio session. Low intensity.

It doesn’t have to be anything crazy but this will have a ton of benefits.

1. You’ll be less bloated

2. You’ll burn a few calories

3. You’ll feel better

4. It’ll help with digestion

5. You’ll feel like you’re still healthy

I wouldn’t recommend doing this after a Christmas dinner unless you’re a psycho.

3. Smart Picks

If you’re reading this you’re a pretty smart guy, nutrition is understood past the food pyramid.

You already know the sort of picks you could make in order to minimise the damage here.

This isn’t me saying don’t eat a ton, don’t eat a lot of what you want, skip certain parts, etc.

This is just a method you can use to keep it dialled in.

Use this method as much, or as little, as you want. there’s bound to be leftovers anyway

1. Start your plate by throwing on the protein

2. Fill your plate with veggies

3. Add some carbs (be sparing)

4. Use a ton of gravy

It’s that simple.

Oh and save some room for dessert 🙄 

4. Chocolate/Snacks

There’s going to be a lot of chocolate and snacks.

These chocolate and snacks are going to persist past your cheat days.

1. Stop eating a ton of chocolate/snacks past this day or use them as gym pre/post.

2. Don’t spend the entire day eating chocolate and snacks it’s not worth it.

3. Spam diet soda if you have hunger cravings, or want something to enjoy.

The Most Important Thing to Remember

All jokes aside, well this isn’t a joke^ but.

This is a holiday, if you’re celebrating it you’re celebrating.

The most damage that could happen in any one day is like 6 days in a calorie deficit.

It’s not that deep.

Use this time to enjoy yourself, practice self-control, but don’t practice self-destruction.

These moments are important in life, take advantage of them.

Enjoy these days as much as you want, but don’t let it be an excuse to eat as much as possible and beat yourself up over it, get poor mental health for a bit, and let it cycle into eating more and more on the other days.

I hope you have a good time, talk soon.

Your Hypertrophy Hero,
Fletcher

P.S. If you’re cooking a huge Christmas dinner this Wednesday here’s a quick tip to save you a lot of time and stress, precook your potatoes and veg today/tomorrow.