How often should I have a cheat day?

www.freedieting.com offers a number of calculators to assess yr daily calorie needs. You can also find out how to zigzag yr diet. This, you will be pleased to know, means that you could have on a set day up to another half on top of yr daily calorie intake. So for example, on Friday instead of 1684 calories you have 2100 calories. This sudden change in calorie intake shocks the body and avoids the plateau affect which is yr body becoming too normalised to the same food/ calorie intake each day and so not burning calories as effectively, if at all... hope this helps.

Well 3500 calories = 1 pound of fat.

Now you can do the calculations knowing that you are burning around 1800 calories a day at your size and knowing that running 1 mile will burn a bit over 100 calories.

But it's pretty much impossible to lose fat and gain muscle at the same time... You got choose between both, most often people start by losing fat and then start lifting.

A cheat day would affect your diet. A cheat meal won't. Eating anything you want all day can have it's consequences. It won't be a big deal but it will hinder your progress. Cheat meal once a week. When I say cheat meal I mean eat till you are ready to throw up.

1 cheat day at the most but try to avoid it because it will decrease your progress.

http://www.blogilates.com/diet-2/why-eating-cheat-...