How To Lose Up To 2 Pounds While Cheating On Christmas And New Year’s Day
Let’s face it. Cheating on our nutrition plan is a part of life, so the best way to succeed is to find a life-long approach towards this behavior.
We ALL cheat on our nutrition plan (especially this time of year) so why not try to do it strategically. 
The following holiday plan is a simple guide Wendy created so you can strategically splurge on Christmas Day or at any of your holiday events this year without the worry of gaining any fat. Most people experience a weight loss of 2 pounds or more when this plan is followed exactly.
It may look familiar to many of you from Thanksgiving or from our other materials, but it’s always good to be reminded of specific cheating strategies.
If you don’t have our meal plans to follow then here are some guidelines for you.
1. Consume 5 to 6 small meals daily
2. Make sure every meal contains a lean protein source and a fibrous veggie
3. Consume 1 tablespoon of friendly fat in 2 of your daily meals
4. Only consume starches with your meals as indicated on the plan below
5. Women drink at least 80 ounces of water daily, men drink at least 100 ounces.
Ok…here’s the plan to follow along with the basics above.
• Saturday December 19th
Baseline Day (2 starchy carb meals with protein
meals before 3pm)
• Sunday December 20th
Baseline Day (2 starchy carb meals with protein
meals before 3pm)
• Monday, December 20th thru Thursday, December 24th –
Deplete Days (no starches) or Carb Down days (1 starchy carb with
protein meals before 3pm) – you choose based on how much
you want to cheat. If you are new to Macro-Patterning, then we
suggest deplete days…which means under 20 grams total carbs
per day.
• Christmas Day – CHEAT!!!
This plan works best if you have small amounts of food every
few hours once you rise, until your big meal then OVEREAT!!!
(Yes that is what I said). This will force your body into an
anabolic response and ultimately help you lose weight. You
might even break into a mild sweat or get hot from the calorie
overload.
• Saturday, December 26th – The Day After: This day is the most
important part of the Holiday Plan. – DEPLETE!!!
You must make this a deplete day (under 20 grams of impact carbs)
and cardio activity is suggested first thing in the morning for 45
minutes to one hour if you are capable.
If you know that you cannot deplete or at least Carb-down
(have one starch with breakfast) the day after then don’t do
the over-eat plan above because it will not work to lose weight.
I personally find that Carbing-down is best the day after a Cheat Day
because my appetite is usually higher, especially after cardio.
• Sunday, December 27th – Do a Baseline Day (2 starches with
protein meals before 3pm) along with your other normal meals,
OR do no starches until your last meal and have what you want.
You choose – if you are new to our strategies then we suggest a
Baseline Day.
• Monday, December 28th - Back to whatever plan you are on or start
carbing down or depleting again to Cheat AGAIN on New Year’s Day. 
You can also re-arrange this and apply it to ANY holiday, event, or special occasion. ?
Following a plan like this is what can make fitness fun for the holidays and most importantly help keep you on track.
Hopefully this will allow all of you enjoy all your holidays this year!
Leave a comment below and let us know how you liked it.
Shaun and The GL-12 Team
P.S. After you leave a comment below, you can get all your other questions answered on our new GL-12 forum and message board. Go check it out.
www.GetLeanIn12.com/forum
Tags: fat burning diet, fat burning program, fat burning workouts, weight loss program, weight loss workouts
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Hi,
Can you tell me how many days the complete cycle is? And after that complete cycle you start over again and continue doing the cycle? Thanks, Kim
Thank you SO much!
I am on Week Two of CRACK – this is STILL safe to do this??? Or should I be on week 3 or beyond….
Thanks! ~ Kim
(funny, all Kim’s here so far!)
How do you determine your muscle weight? As I am losing weight and gaining muscle, I am confused about how to determine my actual weight loss versus building muscle.
Thanks, Kim
I can’t do sprints because of knee problems. What other uber-exercise can I do for the 12-minute interval traing to substitute?
Thanks, Patti
Hi Kims
and Patti!
The complete cycle is typically 10 days. Just remember anytime you do this or just “fall off” the plan, just start over again at whatever cycle you were on. If you’re bad for more than 2 days in a row on accident, just deplete or carb down for 3 or 4 days and just right back into the plan where you were before you fell off. It’s really simple, so don’t over-analyze it. If you’re early in the plan, it’s still safe to do this but I would continue right back on week 2 or 3 after you go through the holiday cheating blueprint.
In order to test your muscle weight the right way, I recommend going to see a professional trainer or dietitian to get the proper testing done. Body fat scales are typically inaccurate. Also remember…a before and after picture is the best way to track your progress….sound weird…but it works!
Lastly, we recommend using a bike or elliptical for the sprints. (bike is usually easier) Make sure you push up the resistance pretty high to hit the proper intensity, otherwise people will think you’re going to break the machine..haha.
We hope this helps and wish you very Merry Christmas!
Shaun