Here are the lessons you should learn from this (so you don’t
have to learn the hard, frustrating way as Steve did):
X-treme Lean Lessons1)Set aside one day per week as a cheat day.If
your carbs are below 30 percent on your noncheat
days, you may want to also up your carbs midweek,
say, on Wednesday (as Jonathan does).
2 )On cheat day, have your favorite dessert or
food at one or two meals.Eat enough to get extra
carbs to increase your daily total by 50 to 100 grams
(don’t forget to include your postworkout drink—or lack
of one—in your calculations).
3)Don’t go berserk—no binging.Think of cheat day
as a re w a rd for all of your diligence during the week.
You get one or two treats—three slices of pizza (that’s
about 75 grams of carbs) at one meal and a bowl of ice
c ream (that’s about 50 grams) at another—then it’s
back to strict days. In other words, cheat day is not a
license to clean out your local Baskin-Robbins or eat an
e n t i re wedding cake (that’s about 2,000 grams of
carbs!).
4)Up your carbs slightly on Wednesday.Eat about
50 extra grams of carbs midweek if your usual daily
carb intake is at the low end—30 percent or below.