Next up on the list will probably be your favorite part.

I touched on it at the end of the last lesson, but now we'll make sure you understand how you're actually using these "free calories" and where they're coming from.

And, to be clear, your "free calories" are what will give you DAILY cheat meals and indulgences.

What are "Free Calories"?

Every single day you have two "main" goals:

Stay under your calories if you're goal is to lose fat, or stay over your calories if you're looking to gain mass.
Hit or go over your daily protein goal.

Once you achieve both those goals, the rest of your daily calories are "free calories" to be utilized however you want.

That means you can allow your other macronutrients to fall into place based on whatever your body is craving.

So, let's break that down on more time just to make it super clear, and then run through an example:

Once you hit your daily protein goal, whatever leftover calories you have are your "free calories" that can be used however you'd like up until you've capped your calories for the day.

Here's a quick example using super simple numbers:

My Daily Calorie Limit: 2000

My Daily Protein Goal: 150g

First Meal at 2PM: Chipotle Bowl with 1000 calories and 90g of protein.

Second Meal: Chicken with 400 calories and 50g protein.

Third Meal: Greek Yogurt with 100 calories and 10g protein.

So now that leaves me at 1500 calories and 150g of protein, leaving my protein goal hit and a leftover 500 calories to utilize as free calories.

It doesn't matter if I want ice cream, donuts, or vegetables; these are my free calories to use how I want.

I can choose to keep my diet extremely healthy and stick to other restrictions I want to keep, or I can choose to keep it super-super-sustainable and know my limits and have a mix of indulgences and health.

Or...I can do whatever my body craves within the limits of those free calories!

Again, the choice is YOURS.

A LESSON ON CHEAT MEALS AND INDULGENCES