How often should I have a cheat meal for bodybuilding? Tailor Your Nutrition Diet

October 9, 2025 •

5 min read

While the idea of a cheat meal might seem counterproductive, many bodybuilders strategically incorporate them into their routine for both psychological and physiological benefits. The optimal frequency of these meals, however, is not one-size-fits-all and depends heavily on your specific goals and current body composition. Knowing how often should I have a cheat meal for bodybuilding is key to balancing discipline with enjoyment for long-term success.

Quick Summary

This guide provides an in-depth analysis of cheat meals in bodybuilding, distinguishing between cheat days and more strategic refeeds. It offers practical advice on determining the right frequency and timing based on your body fat percentage and fitness goals, whether bulking or cutting. The psychological and physiological impacts of cheat meals are also explored, helping you to use them effectively rather than letting them derail your progress.

Key Points

Frequency Depends on Goals: For cutting, aim for one cheat meal weekly or every two weeks; for bulking, once or twice weekly is often fine.
Body Fat Matters: Leaner individuals can typically tolerate cheat meals more frequently than those with a higher body fat percentage.
Cheat Meal vs. Refeed: A refeed is a strategic, high-carb day, while a cheat meal is a single, indulgent meal. Refeeds are more structured and less about junk food.
Timing is Strategic: Schedule your cheat meal after an intense workout, like a heavy leg day, to best utilize the carbs for glycogen replenishment.
Control Portions: Treat it as a meal, not an all-day binge. Use portion control to prevent undoing your weekly progress.
Manage Water Retention: Expect a temporary weight increase post-cheat meal due to water and glycogen, not fat. Don't weigh yourself immediately after.
Prioritize Protein: Ensure your cheat meal includes some protein to support muscle repair and growth, especially after a workout.
Psychological Relief: A planned cheat meal can prevent diet burnout and maintain motivation over the long term, reducing stress and cravings.

The Role of Cheat Meals in Bodybuilding

For many, a strict bodybuilding diet can be mentally and emotionally draining over time. The inclusion of a cheat meal offers a psychological release, reducing diet fatigue and preventing the all-or-nothing mindset that can lead to uncontrolled binges. By satisfying cravings in a controlled manner, you can improve long-term adherence to your overall nutrition plan. From a physiological standpoint, some theorize that a high-calorie cheat meal can temporarily boost leptin levels, a hormone involved in metabolism and appetite regulation. This can potentially signal to your body that it is not in starvation mode, which may help prevent a metabolic slowdown. However, this effect is often temporary and limited, so relying on cheat meals for a metabolic boost is not the most effective strategy.

Cheat Meal vs. Refeed Day

It's important to understand the difference between a spontaneous 'cheat meal' and a structured 'refeed day'. While the two terms are often used interchangeably, their execution and purpose are different:

Cheat Meal: An intentional indulgence in a single, off-plan meal, often higher in fat and sugar than typical diet food. The primary purpose is psychological relief and craving management.
Refeed Day: A more structured and planned increase in calorie intake, typically focusing on higher carbohydrate consumption, to strategically replenish muscle glycogen stores and potentially aid metabolism. A refeed day remains focused on nutrient quality, unlike a purely indulgent cheat meal.

For bodybuilders, particularly during a cutting phase, a controlled cheat meal or a strategically timed refeed is a more sensible approach than a full 'cheat day,' which can easily erase a week's worth of caloric deficit.

Tailoring Cheat Meal Frequency to Your Goals

The frequency of your cheat meals should be determined by your current goal (bulking or cutting), your body fat percentage, and your personal metabolic response.

1. During a Cutting Phase (Fat Loss)

When your primary goal is fat loss, your diet requires a consistent calorie deficit. Cheat meals must be used sparingly and strategically to avoid derailing progress.

Frequency: For those with a higher body fat percentage (e.g., men >15-20%, women >25-30%), a cheat meal is best limited to once per week or even every other week. As you get leaner, you might increase the frequency slightly, but always monitor your progress closely. Competitive bodybuilders in the final weeks of a contest prep might forgo them entirely in favor of structured refeeds.
Timing: A cheat meal is best scheduled on a day with an intense workout, particularly one that depletes muscle glycogen, such as a leg day. Having the meal post-workout, ideally within a few hours, can help replenish glycogen stores and minimize fat storage.

2. During a Bulking Phase (Muscle Gain)

For bodybuilders in a bulking phase, the objective is a caloric surplus to support muscle growth. Cheat meals are less critical for psychological relief and can be used more liberally to increase calorie intake.

Frequency: A cheat meal once or twice per week is generally acceptable during bulking. If you are a 'hardgainer' with a fast metabolism, you might even incorporate them more often to help meet your high caloric needs.
Timing: Again, having a cheat meal post-workout is optimal to direct the excess calories toward muscle repair and glycogen replenishment. Choosing meals rich in both carbohydrates and protein can be particularly beneficial for recovery and growth.

The Risks and Rewards of Cheat Meals


Aspect	Potential Benefits	Potential Drawbacks
Psychological	Provides a mental break from strict dieting, increasing motivation and long-term adherence.	Can lead to an unhealthy relationship with food, guilt, and binge-eating tendencies.
Physiological	May temporarily boost leptin levels and help maintain metabolic rate during prolonged dieting. Replenishes muscle glycogen for better workout performance.	Excessive or frequent cheat meals can easily wipe out a weekly calorie deficit, leading to fat gain. Can cause temporary water retention and bloating.
Adherence	Gives you a reward to look forward to, making the overall diet more sustainable.	A cheat meal can spiral into a cheat day or weekend, completely derailing your nutrition plan.

How to Cheat Smart for Bodybuilding Success

To make your cheat meals a constructive part of your plan rather than a setback, follow these guidelines:

Keep it a Meal, Not a Day: Limit your indulgence to a single meal, not an entire day. A full day of unrestricted eating can easily negate your hard work.
Plan Ahead: Don't let a craving surprise you. Schedule your cheat meal in advance. This gives you a clear goal and helps prevent impulsive decisions.
Focus on Quality: While it's a cheat, opt for a higher-quality meal rather than ultra-processed junk. For example, a gourmet burger with sweet potato fries is a better choice than a large pizza loaded with low-quality toppings.
Control Portions: Enjoy your favorite foods, but in moderation. There's no need to eat until you're uncomfortably full. Use a normal-sized plate and practice mindful eating.
Pair with Protein: If your cheat meal is heavy on carbs and fat, ensure you're still getting adequate protein. A protein shake or a lean protein side can help support muscle repair even during an indulgent meal.
Forget the Scale (for a couple of days): Don't panic if your weight jumps the day after. This is mostly water retention from increased carb and sodium intake, not fat. Give it a few days to normalize.

Conclusion

For bodybuilders, the question of how often should I have a cheat meal for bodybuilding is less about a fixed rule and more about a calculated strategy. The ideal frequency is highly dependent on your current body composition and specific fitness goals. During a cutting phase, cheat meals should be infrequent and tightly controlled to maintain a caloric deficit, while in a bulking phase, they can be a more regular tool for increasing calories. By planning your indulgences, focusing on a single meal, and understanding the difference between a true cheat and a refeed, you can make these meals a valuable part of your long-term success rather than a source of setback. Ultimately, consistency and moderation are what build results, not just the occasional indulgence.

Frequently Asked Questions

A cheat meal is a single, often indulgent meal with unrestricted calories and macros, primarily for psychological relief. A refeed is a more structured, full day of strategically higher calorie intake (mostly from carbs) to replenish glycogen and support metabolism.

There is some evidence that a high-calorie meal can temporarily increase leptin, a hormone that regulates metabolism. However, this effect is often short-lived and should not be the primary reason for a cheat meal. Relying on consistency is more effective for long-term metabolic health.

For most bodybuilders, a single cheat meal is a safer and more effective strategy. A full cheat day can lead to a significant caloric surplus that easily negates a week's worth of diet and can promote unhealthy eating patterns.

The ideal time is shortly after an intense training session, particularly one that depletes muscle glycogen stores, like a heavy leg workout. The extra carbohydrates can be used to replenish energy and support recovery.

If you overindulge, don't panic or try to overcompensate by starving yourself or doing excessive cardio the next day. Simply get back on track with your normal diet and training routine immediately. One meal won't derail your long-term progress.

Good cheat meals can include gourmet burgers with quality beef and sweet potato fries, homemade pizza on a thin crust, or high-carb pasta dishes with lean protein. The key is to include some quality nutrients and avoid pure junk.

If done in moderation and factored into your overall weekly caloric intake, a cheat meal should not significantly hinder fat loss. However, too-frequent or excessive cheat meals can erase your weekly deficit and stall progress.