This can be done by allowing yourself some "cheat meals" (some people call them "free meals" or "reward meals.")One really good way to look at the "cheat meals" concept is in terms of “compliance," which means, what percentage of your meals are following the guidelines of the program and what percentage are off the program.

When making your decision, keep in mind we all have different genetics and body types, which is something I discuss in great detail in my book, Burn The Fat, Feed The Muscle.

Don't compare yourself to others - you have to get to know your own body type. Some people can "Get away with" more cheat meals and still make progress (Yeah, I hate them too!)Unless you're a competitor in physique sports like bodybuilding, fitness or figure, or you're getting ready for some type of transformation challenge or photo shoot, I suggest at least 90% compliance.

If you're complying 90% of the time, and you’re getting awesome results, then you don't have to change a thing, and you may be able to loosen up your diet a little. I know some people who are definitely only "on the program" 80% or 85% of the time and they look great.

If you're like most people, and you simply want to drop a few pounds, trim a few inches off your waistline and look better in shorts or in a swimsuit for summer, then 100% compliance is unrealistic and unnecessary. 90% compliance is more realistic as a lifestyle, while being strict enough for most people to get results.

Keep in mind that in a competitive situation, every time you "cheat" and your competitors don't cheat, you decrease your probability of placing high in the contests.

I prefer this 90 or 95% compliance approach over the "entire day of cheating" approach, because I have seen people use the term "cheat day" pretty loosely (basically making it the equivalent of BINGE DAY), and they do a lot of damage in terms of setting their progress back.