How to Rebound From Cheat Days

For many North Americans we celebrate the first few days of July with a few days out of the office, which also means a few days off of your diet. The hardest part about keeping on top of your diet is balancing it  with your social gatherings, especially ones like Canada Day and the 4th of July. This blog post will not tell you to show up at the BBQ eating just the hot dog sausage without the bun, or the hamburger wrapped in lettuce. I want to help you understand the levels of cheating you should be aware of and how to rebound from those levels. So go ahead eat the buns, and eat the desert but be aware of what you’re doing.

So how much should I cheat?

If you diet hard enough throughout the week than you deserve a “cheat meal” or “meals” for that matter. In special cases like long weekends however cheat meals can turn into cheat days and can really hinder your progress rather than enhancing it.

Understanding how far is TOO FAR!

Cheating is when you break your normal dietary plan by willingly knowing what you’re eating is not going to set you forward. Don’t go out and rationalize the packaging either, if you’re going for a box of cookies and the wrapper says it’s only 100 calories, guess what you’re still eating cookies! Unfortunately, food companies are trying to convince us that the foods we should be indulging in every so often are actually good for us by creating smaller portion packages labelled 50-100 calories per serving.


Level 1: “The recommended cheat”: Eat until your satisfied, not more, not less, then back on your diet. This is the easiest one to rebound off of because you’re just satisfying that sugar or sweet craving you’ve been deprived of because of your diet and you’re ready to get back on the saddle again. Your body isn’t suffering from bloat or water retention the next day.

Level 2: “My pants are too tight on me now cheat”: Eating passed satisfaction, and guess what  you’ve paid the price and now your pants are too tight! This type of cheat day is much harder to rebound from, you may notice you’ve gained 3-5 lbs. the next day, you wake up with a dry mouth and a bloated stomach. If you think you’re just going to “crap” it all out, guess what your body takes 24-72 hours for your food to digest. So your body really isn’t flushing all the bad food out, it’s just getting rid of some excess food, but a lot of that food will be stored as fat or excess water.  It’ll be a more drawn out  process to rebound from this type of cheat and we’ll be getting into the process later on this blog.

Level 3: “My Stomach’s telling me NO, But my Mind, My Mind is telling me YES!!”: This type of cheat is eating passed the point of you already feeling sick. Picture an episode of Epic Meal time, where you are the one finishing the whole meal by yourself. You can call this type of cheat “gorging” or “going extremely hard” and you wake up 10-15lbs heavier, with severe bloat in the stomach, ankles and hands. The process to relieve this type of cheat involves a full day fast to recover from and a few tips and tricks to flush your body out.

So thats your laundry list of the different cheat levels you can accomplish, now on to the good stuff….


Who’s that sexy guy on the basketball court?! 

It’s pretty simple, I’ve laid out a few simple rules that you should follow after a cheat meal OR day OR days for that matter.

1) Live life and move on…the damage is done and unfortunately you can’t go backwards in time. You’ve enjoyed the meals while you were eating them, some meals more so than others depending on how bad you cheated but you have to realize that your cheat meal(s) are now over for the next while and you’ll have to continue on with your diet.

2) The next morning as soon as you wake up drink 1 Litre of water. You should essentially be doing this every morning. You’ll definitely need the water because you’ll be waking up with a dry mouth from all the sodium and sugar consumed from your cheat day.

I’ve heard Mike Dolce  (famous nutritionist for many MMA athletes) on a podcast tell his audience to drink 2L of water as soon as you wake up to warm up your digestive system. Also the water will help you flush out all the toxins that you consumed the day before, and provide you a kickstart to water consumption that day. Water also will help keep your appetite at bay in case you have extra cravings for junk food after your cheat meal.

3) Consider “fasting:  This is a great way of resetting your system and I’ve used it to get into shape for my last fitness photo shoot and also get my beach body ready this year.

The fasting model in my personal experience was the easiest way for me to rebound from a cheat day. Fasting allows your body to get back on track with a quick reset button by allowing your body to properly digest the cheat meals  for 24-36 hours at a time. You’re also allowing your body to rest its digestive system after it’s been on a roller coaster ride of sugar and sodium loaded foods.

Fasting also has a great deal of benefits such as better sleep that night which in turn will increase in Growth Hormone production, allow your body to lose the excess weight you gained during your cheat days, and lastly fasting cleanses and detoxifies your system naturally.

It may not be the easiest method to follow if you have never fasted before so I recommend trying out a 18 hour fast the first time around (remember you also count the hours you sleep as fasted times) and make the first meal of the day something very low-calorie and filled with greens. For example: egg white and spinach omelette, or chicken and asparagus. If you can keep it to 1-2 meals for that day and make sure they are very low-calorie meals. I also call this the “warrior diet’ You can get a lot of great fasting information from my very good friend

4) Drink Teas: The reason I drink teas the next day is to help flush out the toxins and water weight that your body is holding on to.

Just recently, after my fitness photo shoot I went on a 2 day Epic cheat adventure. My list of meals for the 2 days looked like the following, WARNING THESE ARE NOT PALEO DIET FRIENDLY MEALS!:

Apple Pie
Snickers bar
6 Chicken nuggets
Small McDonalds Fries
Oreo mcflurry
bag of ketchup chips
plaintain chips
reeses peices
yogurt covered almonds
chocolate covered cashews
chocolate covered almonds
Blueberry pie from McDonalds

This is a perfect example of “eating with your mind and not listening to your stomach” I went up 13Lbs. in 2 days. I felt like I just threw away 6 hard weeks of dieting in 2 short days, and I couldn’t get my body back at all. Needless to say, I fasted the next day and just stuck to drinking teas to help curb my appetite and aid as a diuretic to help flush out all the toxins I consumed. I went back down 13lbs. just 24 hours later.

I recommend using green tea, and dandelion root tea, as they are both the strongest natural diuretics that also help curb your appetite. I’ve experienced the best results from drinking 3-4 cups of tea after a cheat day.

5. Exercise Just because you’re cheating on your diet doesn’t mean that you should give up your entire fitness regimen. After a cheat meal, go for a walk outside and let your body digest the food you’ve consumed. Make sure you get back into your proper training regime the next day,  and get a proper cardio session in. My personal favourite fat burning combo is a “complex workout” which I covered in a previous blog post entitled “How to get the most effective workout in the hotel gym

Cheating: The Final Verdict

I say go for it! As my fellow Torontonian Drake says YOLO “you only live once”. Enjoy the finer things in life, and the devilish food that tempts us, but be aware of the drawbacks that they provide and also how to properly rebound from them. What do you think? Should you be cheating or not cheating on your diet?

I love to hear your questions and feedback on cheat meals/days and how you tackle them and rebound from them.

If you like my blog please feel free to share this with your fellow co-workers and working world people.



7 day Paleo Plan for the Ripped Caveman Look

Ever since I’ve started living a Paleo-like lifestyle I’ve read many articles how the paleo diet is designed to help reduce inflammation, build a healthier lifestyle, clean skin, better teeth…yada yada yada.

The benefits of going paleo go on and on, but at the end of the day paleo or no paleo, we all want to look good when we take our shirts off around the pool this summer.

“So why can’t the paleo plan help me look great naked?!”

Well, before I begin I want to get it out in the clear that I believe the paleo plan is great! I love it, I follow it 80% of the time, and the other 20% I allow myself to eat the finer things our modern world has provided us like snickers bars and nutella.

How good can the Paleo diet be without a proper “Meal Plan”?

The reality of the paleo diet is, there are differences to what is and what isn’t paleo. Depending on which paleo leader you listen to, some say milk can be allowed, some say it can’t. Some use protein supplements and some don’t.

The one and only thing that they all have in common is that they all believe in natural food sources that were available pre-agricultural era and to get as much of it as possible. That is what I found to be the staple of my 6 week meal plan and where I excelled the most in was following this meal plan to a tee.

There is no need to be the first person through the mine field, I’ve already done the work for you!

I’ve lived the paleo lifestyle for roughly 2 years and have had the opportunity to try many different paleo recipes throughout this journey. I consider myself a mad scientist in the kitchen using my body as the frankenstein for many of these recipes. With that being said, based on my personal experiences using a paleo plan. I agree, that it does reduce inflammation, you feel healthier and energetic but with the recipes available, if you don’t have proper structure to how much and how often you should be eating you won’t be rocking a 6 pack at the beach. So I wanted to put the naysayers to sleep and prove to them that I can devise a paleo meal plan to looking great naked.

When I first started the paleo diet I was looking for a new type of diet that could accommodate my lifestyle, all the while keeping me looking good and feeling healthy. The diet did just that, the area of the paleo diet that I find to be not as helpful was assembling all the recipes together to make a full meal plan that will get you into the best shape possible. So I basically used myself as a science experiment and put myself through what I call a “Paleo Diet Meal Plan for the ripped caveman look”

If you follow my on instagram @christiangolez you’ll see that I began posting pics of my progress in April and kept all my followers in the loop, and show that I’d get into beach body shape just in time for the summer, and also a booked photo shoot that I just completed. Take a look at my transformation from April 15th 2012 to June 15th 2012.


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6 Tips to getting your 6 Pack ready for the beach in 6 Weeks

On April 11th, my good friend  Mike called me up and told me that he won an all-inclusive vacation to Cancun through his company for top sales, and his girlfriend used up all her vacation days earlier in the year so he wanted somebody fun to go party with him. It was a hard decision, okay not really..obviously I said HELL YA!

Later that evening after my workout I took my shirt off, looked in the mirror and realized that if I went on vacation today,  I personally wouldn’t be happy with the way I looked. So I grabbed my iPhone and took my “BEFORE” shot on the left. For the next few days I would look at that picture and look at myself from my competition days and get hungry to get into the best shape of my life again. Not that I would say my before picture is humiliating because I stay relatively lean throughout the year, but my training and diet weren’t as intense or serious as I knew it should be to get into “Beach body shape.” I was simply in maintenance mode during that time.

Below pic April 11th 2012 to June 2nd 2012

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Stretches for your Shoulders and Neck at the Office

A common issue I hear around the office is “my neck is sore” or “my shoulders are sore”. People blame sitting at your desk all day to be the root cause of this situation, which typically it is. The reality of it is that humans weren’t meant to sit in sedentary position all day.

A very quick fix for a sore neck and to avoid having these issues is to do a few basic stretches. This week’s installment of office yoga Victoria Chin is going to walk us through a series of easy to do stretches while sitting at your desk.
Click the video below to see Victoria and funny man Perry Perlmutar in office yoga action.

Turn Your Workplace into a Fitness Playground! Top 5 Office Friendly Pieces of Fitness Equipment

If you’re like me, you probably spend most of your day inside and around the office. Spending most of your time at your desk you are typically inactive by staying in a sedentary position for most of the day. Part of the reason people don’t go to the gym or get any exercise at all throughout the day is because they don’t expose themselves to a healthy environment.

What you can do to create your office environment into a more fitness friendly zone by transforming it into a mini-gym, and no, I don’t recommend putting squat racks or heavy plates around the cubicle but what you can do is bring in a few pieces of equipment that is inexpensive and can easily be stored under your desk or in your cabinets around the office.

Luckily for my company, we’ve moved a lot of our files to the “cloud” and everything is archived on the cloud. So pulling up documents and files is much easier and has saved us from constantly printing. With the amount of documents we don’t have to print. The less cupboard space is being used. So we’ve used those empty cupboards to store our fitness equipment.

Here are my top 5 inexpensive pieces of office workout equipment.


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Are you operating a little slower on Mondays? Learn how my “Smart Drug” experience has helped cure my case of the “Mondays”. Part 1 Nootropics

Disclaimer I’m not a certified doctor, but the information below is strictly based on my 2 month personal experience. Now continue reading and please don’t try and sue me.

Do you get the case of the “Mondays”? I know that only a few months ago I’d walk into the office on Monday’s and my thoughts would be 2 minutes too slow. I’d have conversations with my clients and coworkers and it would take me longer than usual to collect my thoughts before I speak or act on an assignment. Sound familiar?! I was once one of those guys who’d need a boost of caffeine to get me through my Monday morning.

Nowadays, I walk into the office on Mondays with the boost of energy similar to what I’d have walking into the office like it was Friday morning. A big reason why I feel this way is because of this nootropic called Alpha Brain.

So what are nootropics? The easiest way for me to explain this to you is if you’ve ever seen the movie “Limitless” with Bradley Cooper. He takes this “smart drug/nootropic” that essentially took him from a deadbeat to a multi millionaire in 2 weeks. Watch the video below and take a look at what Hollywood’s version of a nootropic is.

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Hangover this weekend? This Detox Drink will make Gamma Rays look like Flashlights

No matter how “Green” you are. If you drink too much alcohol the night before, a hangover the next morning is inevitable! Just look at the incredible hulk in this picture.


This week I’m delivering one of my all time favorite detox drinks. Over the past month I’ve been making one of these every morning as part of my daily routine, this will keeps you regular and provides you with a boost of energy every morning with the kick it has in flavours.

If you’re following an Intermittent fasting diet, this drink is just under 100 calories which stays within the rules of a IF protocol, for beverages allowed. Although, I wouldn’t recommend drinking more than 1 a day. It’s completely natural and loaded with fibre and antioxidants from all the plants that you use for this.

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What you can learn from James Cameron’s Rock Bottom drop and how it could be the best thing to happen to your Body

Yesterday, Mega-Movie producer and fellow Canadian James Cameron made history again. Not for releasing another blockbuster movie, but for hitting the rock bottom, the lowest point in earth. Literally!

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The Instagram Phenomena, and Using It As a Diet Tracking Tool

If you haven’t already seen the Instagram logo appear as one of the most downloaded photo apps in the app store, or if you haven’t seen your friends or people you follow, tweet or post with Instagram. How the heck did you find my site?!

Instagram is a photo sharing app that allows you to share photos with your friends/followers through this interface. It’s a viable replacement for a point and shoot that makes your everyday photos look wonderful by quickly transforming your photos in this easy to use format. Over 15 million users share photos in 17 different filters and it’s almost impossible to take bad photos using instagram.

Instagram is great to see what you’re friends are doing and if you’re a photography lover like myself it can be pretty entertaining. Over the last week I’ve been making my paleo inspired meals and have been using the instagram photo app to share what I’m eating and how to make my meals look a lot nicer than my real presentation.

I personally enjoy sharing my what I eat with my social network because it shows my dedication to eating healthy, and I want to help inspire as much people as possible to do the same and have fun with it. My 5 year goal is to release a cook book and online channel featuring  my  paleo inspired meals. I hope you enjoy my journey!

Last week, I purposely took a photo of the meals I ate that day. For each day I pretty much ate what you see throughout the day.

Take a look at my instagram meals of the week!


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Top 10 Reasons you GROW at the office, but not the way you want to.

For the past 10 years I’ve worked the “office job”.

Around the office, you hear the word “GROWTH” a lot. From company growth, to sales growth, department growth, the list goes on.

What I’ve noticed about the word “GROWTH” is that employees take it “literally”.

The reason I say this, is because I was a victim of getting fat from my office job. I started working at Dell computers in 2003 weighing in at 150lbs at around 9-12% body-fat. A year later I noticed I couldn’t fit into the same winter clothes I was wearing when I first started, my weight shot up to 185lbs, and I was too embarrassed to check my body fat at that time!

I was in my early 20’s, and my girlfriend at the time said she liked me “bigger”. A few months later we broke up, I realized that it was a lot harder for me to pick up girls and have confidence in myself because I didn’t even find myself attractive.

I had to make changes and make them fast as I was single again and back on the market.

Over the year’s I’ve also seen this happen to many of my co workers. Below is a list of my top 10 reasons employees get FAT at the office and how to avoid them.

The picture on the left was taken January 2011 after a few weeks of bad habits at the office (see list below), I weighed 165lbs. The Picture on the right was taken 90 days after I changed my lifestyle and habits at the workplace to get my body back in shape for the summer at a leaner and meaner 150lbs.

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