WICKED

CHEAT DAYS
WITH NICK DOMPIERRE

#TEAMBIGBITES
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TABLE OF CONTENTS
INTRODUCTION
Okay Okay Here We Go
Page 3

WICKED CHEAT DAYS

Tips & Strategies
Page 4-5

THE AFTERMATH
What happens after the cheat day
Page 6

THE RECOVERY
How to recover post cheat day
Page 7

CALORIE BALANCE
How to balance calories
Page 8-9

CUTTING WITH CHEAT DAYS

My 12 week cut experience
Page 10-11

FAQ
Frequently asked questions
Page 12

THANK YOU
My appreciation
Page 13

DISCLAIMER
Page 14

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INTRODUCTION
OKAY OKAY HERE WE GO

   WHAT’S UP EVERYONE? MY NAME IS NICK DOMPIERRE. SOME OF YOU MAY KNOW ME AS A

PROFESSIONAL SKATEBOARDER, YOUTUBER, MODEL, FITNESS ATHLETE, OR THE CHEAT DAY
GUY LOL. I HAVE ACCOMPLISHED MANY THINGS IN MY LIFE. JUST THIS YEAR I STARTED
DOING CHEAT DAYS ONCE PER WEEK. IT REALLY MADE ME REALIZE HOW MUCH I LOVE TO
ENJOY FOOD.

   NOW I WASN’T ALWAYS THIS LAID-BACK AND COMFORTABLE ABOUT WHAT I ATE. I WAS
VERY RESTRICTIVE AND HAD AN OBSESSION OF STAYING SUPER LEAN. I DIDN’T FEEL WELL. I
LOOKED GREAT AND THAT’S ALL I CARED ABOUT. THAT WAS NO WAY TO LIVE.

   I ALLOWED THIS TO GO ON FOR YEARS JUST BECAUSE I WANTED TO LOOK A CERTAIN WAY.
BUT WHEN I STARTED EXPERIMENTING WITH CHEAT DAYS A WHOLE NEW WORLD OPENED
UP FOR ME. I FELT FREE!

    IT GAVE ME THE FREEDOM TO EAT WHATEVER I WANTED ON THIS DAY. WHETHER IT

WOULD BE DONUTS, BURGERS, PIZZA, COOKIES, CANDY OR EVEN SOME VEGAN FOOD. IT
DIDN’T HAVE TO BE JUST JUNK FOOD. IT WAS SIMPLY WHATEVER I WANTED TO EAT.

   SO AFTER HAVING CHEAT DAYS EVERY WEEKEND SINCE THE BEGINNING OF MARCH THIS
YEAR (2018), I’VE GATHERED LOTS OF EXPERIENCE AND KNOWLEDGE. PEOPLE KEPT
QUESTIONING ME - “HOW DO YOU DO IT?” ALONG WITH MANY OTHER QUESTIONS
REGARDING CHEAT DAYS. IN THIS E-BOOK I’M GOING TO ADDRESS ALL THESE QUESTIONS
AND SHARE IT WITH YOU.

   SO WHO’S READY TO LEARN HOW TO SUCCESSFULLY MASTER THEIR CHEAT DAYS WHILE
HAVING ZERO GUILT?  

LET'S GO!

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WICKED CHEAT DAYS

      BEFORE WE DIG INTO THIS E-BOOK, LET'S FIRST GO OVER WHAT MY CHEAT DAY IS LIKE. MY
CHEAT DAY IS A DAY TO HAVE FREEDOM WITH FOOD WITH NO RESTRICTIONS. NOW WHEN I SAY
NO RESTRICTIONS, I'M REFERRING TO FOODS. YOU CAN CONSUME ANY FOODS YOU WISH. THE
CHEAT DAYS SHOULD BE FULL OF ENJOYMENT - NOT A 24HR GLUTTON FEST WHERE YOU ARE
OVEREATING AT EACH MEAL UNTIL YOU FEEL SICK. THAT IS NOT FUN.

    MY FIRST CHEAT DAY, I OVER DID IT. I GOT WAY TOO EXCITED AND I FELT TERRIBLE. I WENT
FROM DOING ZERO CHEAT DAYS, STRAIGHT INTO A 10,000 CALORIE DAY. I CONSUMED 2 IHOP
BREAKFASTS FOLLOWED BY 6 DONUTS. MY BODY WAS NOT USED TO IT. I WAS FULL AND
UNCOMFORTABLE A MAJORITY OF THE DAY. ALTHOUGH AFTER THIS YEARS' EXPERIENCE WITH
CHEAT DAYS, I KNOW EXACTLY WHAT I CAN TOLERATE. EVERY CHEAT DAY SINCE HAS BEEN
ENJOYABLE AND AWESOME.

    EATING UNTIL YOU FEEL SICK IS NOT WHAT I RECOMMEND NOR WHAT I DO IN MY WICKED
CHEAT DAY VIDEOS. YES I HAVE DONE SOME "FOOD CHALLENGES" WHERE I'VE HAD TO FORCE
FEED MYSELF TO REACH A CALORIE GOAL. THOSE DAYS AREN'T VERY FUN. I DO CLEARLY STATE
THAT IT'S FOR A CHALLENGE AND I DON'T RECOMMEND IT. I HAVE MORE FUN JUST ENJOYING
WHAT I WANT, WHEN I WANT, WITHOUT FEELING SICK.

    DO NOT LET YOUR CHEAT DAY TURN INTO A FOOD CHALLENGE! YOU WANT TO BE ABLE TO
FULLY ENJOY YOURSELF!

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TIPS & STRATEGIES

THE DAY HAS COME! THE DAY OF YOUR WICKED CHEAT DAY. ARE YOU
NERVOUS? IS THIS YOUR FIRST TIME? WELL LUCKILY YOU HAVE ME AS
YOUR GUIDE. I'M GOING TO SHARE ALL MY TIPS AND STRATEGIES I USE TO
HAVE THE MOST ENJOYABLE CHEAT DAYS.

TIP #1 - HYDRATION
HYDRATION IS SUPER IMPORTANT. YOU DO NOT WANT TO GO INTO YOUR
CHEAT DAY DEHYDRATED. DEHYDRATION CAN MAKE YOU FEEL WEAK AND
CAUSE HEADACHES. I TYPICALLY START EVERY CHEAT DAY MORNING WITH
SOME FRESH SQUEEZED LEMON IN 16OZ OF WATER. ALSO COCONUT WATER
IS ANOTHER FAVORITE DRINK BECAUSE OF IT'S HYDRATING PROPERTIES.  

TIP #2 - LEMON WATER BETWEEN MEALS

NOT ONLY DO I START THE CHEAT DAY WITH LEMON WATER, I ALSO SIP ON
IT BETWEEN MEALS. LEMONS ARE VERY ACIDIC AND AID IN DIGESTION.
THEY ALSO CONTAIN VITAMIN C WHICH IS GREAT FOR YOUR IMMUNE
SYSTEM.

TIP #3 - DO NOT OVER-EAT

WE CAN GET EXCITED AND EASILY OVER-EAT ON THE CHEAT DAY. YOU
REALLY WANT TO EAT FOR ENJOYMENT. YOU DON'T WANT TO OVERSTUFF
YOURSELF BECAUSE IT WILL RUIN THE REST OF YOUR DAY. A LARGE GUT-
BUSTING MEAL WILL KEEP YOU FULL FOR A VERY LONG TIME. EAT UNTIL
YOU'RE SATISFIED AND TAKE THE LEFT OVERS FOR LATER.

TIP #4 - MEAL TIMING

THIS ONE TIES IN WITH THE LAST TIP. I LIKE TO PLAN OUT MY CHEAT DAYS
AND HAVE SPECIFIC TIMES TO EAT. TYPICALLY, IT CAN BE 8AM, 12PM, 4PM,
AND 8PM. THIS GIVES ME PLENTY OF TIME FOR MY MEALS TO DIGEST, SO I
CAN FULLY ENJOY THE NEXT MEAL. IF I EAT SMALLER MEALS, I WILL EAT
MORE FREQUENTLY. MEAL TIMING DOESN'T MATTER BUT IT'S A GOOD TOOL
TO USE SO YOU CAN FIT EVERYTHING INTO THE DAY.

TIP #5 - WALK AFTER MEALS

I LIKE TO WALK 30-60 MINUTES AFTER EVERY MEAL. THIS HELPS IMPROVE
DIGESTION, GETS YOU HUNGRY FOR YOUR NEXT MEAL, AND BURN SOME
EXTRA CALORIES SINCE WE ARE TAKING IN A HUGE SURPLUS FROM THE
CHEAT DAY (60MIN OF WALKING BURNS ROUGHLY 250-300 CALORIES). SO
GET THOSE STEPS IN!

TIP #6 - WATER RETENTION

SOME WATER RETENTION WILL OCCUR ON THE CHEAT DAY. IT MAY CAUSE
SOME PUFFINESS AND BLOATING. DON'T LET IT RUIN YOUR DAY. IT IS JUST
TEMPORARY. CARRY ON AND ENJOY ALL THE FOOD!

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THE AFTERMATH
WHAT HAPPENS AFTER A CHEAT DAY

The comparison of the photo on the

left is literally day and night.  The PM
photo - it looks like I got fat.  I have to
remind myself that I'm just holding
onto water and am bloated from all
the donuts, pizza, burgers, candy, and
whatever else my heart desired that
day.

         THE DAY AFTER A CHEAT DAY, I’M TYPICALLY UP ABOUT 4 TO 6 POUNDS. I DID NOT
GAIN 4 TO 6 POUNDS OF BODY FAT OVERNIGHT. WHAT HAPPENS AFTER A CHEAT DAY
IS YOUR BODY WILL HOLD ONTO WATER BECAUSE OF THE SUDDEN INCREASE OF
CARBOHYDRATES, SODIUM AND BY CONSUMING FOODS THAT YOU USUALLY DON'T ON
A DAILY BASIS. THIS IS CALLED WATER RETENTION. 

   IF YOU HAVE MENTAL ISSUES WITH THE SCALE WEIGHT - ANOTHER GREAT TIP IS TO
NOT STEP ON THE SCALE AND STAY COVERED UP. DON'T LOOK AT YOURSELF IN THE
MIRROR. TYPICALLY, THE NEXT DAY, IT WILL LOOK LIKE WE GAINED A BUNCH OF BODY
FAT. AGAIN, IT’S THE BODY RETAINING WATER AND IT WILL FLUSH OUT AFTER A DAY OR
TWO.

  IN THE NEXT SECTION, I WILL BE SHARING SOME HELPFUL TIPS TO GET YOUR BODY
BACK TO NORMAL AS FAST AS POSSIBLE. ARE YOU ENJOYING THE EBOOK SO FAR? IF
SO, SMASH THAT LIKE BUTTON! HAHA J/K

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THE RECOVERY
HOW TO RECOVER POST CHEAT DAY

    AFTER ABOUT 9 MONTHS OF HAVING A CHEAT DAY EVERY WEEKEND, I'VE LEARNED HOW
TO BOUNCE BACK QUICKLY. WHAT I FOUND TO BE VERY EFFECTIVE IS TO CONSUME ONLY
FRUITS THE DAY AFTER THE CHEAT DAY. THIS WILL HELP HYDRATE YOU AND FLUSH OUT
THE EXCESS WATER. MY FAVORITE FRUITS ARE WATERMELON, GRAPES, APPLES AND
ORANGES. YOU WANT WHOLE FRESH FRUITS - THESE CONTAIN ALL THE HYDRATING WATER
CONTENT. DON'T CONSUME DRIED FRUITS.

    ON THE CHEAT DAY, WE ARE TYPICALLY CONSUMING FOODS THAT ARE VERY
DEHYDRATING TO THE BODY [LOTS OF PROCESSED SNACKS, CRACKERS, BREAD, DONUTS,
PIZZA]. THESE FOODS CAN DEHYDRATE US VERY QUICKLY. LUCKILY, THE FRUITS ARE SUPER
HYDRATING AND CLEANSING TO THE BODY. THEY WILL HELP YOU BOUNCE BACK
EXTREMELY FAST. 

     IF YOU'RE CONCERNED WITH WEIGHT GAIN OR THE WAY YOU LOOK, JUST REMEMBER
THAT IT'S TEMPORARY. THE SCALE IS A GREAT TOOL TO MEASURE PROGRESS. WHAT I LIKE
TO DO IS GO BY A WEEKLY AVERAGE. WEIGH YOURSELF EVERYDAY OF THE WEEK AND TAKE
THE 7 DAY AVERAGE. DON'T BE SO CONCERNED ABOUT THE DAY TO DAY WEIGHT CHANGE.
THE WEEKLY AVERAGE NUMBER IS MORE ACCURATE .

    IN SUMMARY, POST CHEAT DAY - EAT FRUITS AND PRACTICE SOME INTERMITTENT
FASTING. THE MORNING AFTER THE CHEAT DAY, YOU TYPICALLY WON'T BE HUNGRY. THIS
WILL MAKE FASTING MUCH EASIER TOO. I FAST POST CHEAT DAY TIL ABOUT 12 OR 1PM.
THEN I'LL HAVE SOME FRUITS. THIS MAKES IT EASY TO CONSUME LESS CALORIES POST
CHEAT DAY TO EXPEND CALORIES YOU ALREADY HAVE TAKEN IN THE DAY BEFORE. THIS
WILL BENEFIT YOU IF YOU’RE TRYING TO STAY ON TARGET WITH A DAILY CALORIE GOAL.

    THE MORE EXPERIENCE YOU HAVE WITH CHEAT DAYS, THE MORE KNOWLEDGE YOU'LL
GAIN. YOU'LL FIND WHAT WORKS BEST FOR YOU. I’VE BECOME WELL IN TUNED WITH MY
BODY. THE POST CHEAT DAY WEIGHT GAIN DOES NOT AFFECT MY MENTALITY WHATSOEVER
- AND YOU SHOULD NOT LET IT AFFECT YOURS AS WELL. 

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CALORIE BALANCE
HOW TO CALCULATE CALORIES

Since there are many variables to balancing out calories, I will give
you a few examples below. Also, I will show you how I set up my
successful cutting phase while having cheat days every weekend. 

First, we need to know our maintenance calories.  Here is a simple

calculation to get pretty close:

Bodyweight x 12 to 16 = Maintenance
This number varies depending on how active you are.
Sedentary = 12    Active = 14    Very Active = 16

Example: 140lbs  Active Female

140lbs x 14 = 1,960 Calories

Next let's figure out the total weekly calories:

1,960 Calories x 7 Days = 13,720 Calories

As long as this female hits a goal of 13,720 calories per

week, she will maintain her bodyweight.

Now, let's factor in the cheat day and see how we can
enjoy it without gaining body fat.

Let's go with 4,000 calories as the cheat day total for this
female. This is a good amount of food as it's double her
daily calorie maintenance.

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Next, take the weekly calories of 13,720 and subtract the

4,000 calorie cheat day:

13,720 - 4,000 = 9,720

This leaves 9,720 calories to spread across the other 6 days of the

week. There are a few different ways to do this. You can have a set
calorie intake across all 6 days of the week like so:

9,720 Calories / 6 days = 1,620 Calories

Cheat Day - 4,000 Calories

Normal Days (x6) - 1,620 Calories
Weekly Total - 13,720 Calories

She will maintain her weight as long as she has calculated her
maintenance calories correctly and hits her calorie target.

Here is another example of how to balance out calories over the

week. I prefer this way as it allows you to eat more calories
throughout the week:

Before Cheat Day - 1,200

Cheat Day - 4,000 Calories
After Cheat Day - 1,200
Normal Days (x4) - 1,830 Calories
Weekly Total - 13,720 Calories

There are many ways of cycling calories. Just simply subtract

some calories from one day and add to another. Do what best fits
your schedule and lifestyle. 

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CUTTING WITH CHEAT DAYS

MY CUTTING EXPERIENCE

      WHEN IT COMES TO MAINTAINING WEIGHT, LOSING WEIGHT, OR BUILDING MUSCLE, THE

MOST IMPORTANT FACTOR IS TOTAL CALORIES. NOW OF COURSE WHEN IT COMES TO LOSING
BODY FAT OR BUILDING MUSCLE, IT’S VERY IMPORTANT TO LIFT WEIGHTS. THIS ISN'T
NECESSARY IN ALL CASES.  IF YOUR GOAL IS TO HAVE A GOOD LOOKING BODY WITH SOME
DECENT, QUALITY LEAN MUSCLE, THEN BE SURE TO LIFT WEIGHTS.

    NOW  I’M GOING TO SHARE MY EXPERIENCE OF LOSING BODY FAT WHILE STILL HAVING
CHEAT DAYS. I DIETED FOR ABOUT 12 WEEKS WHILE HAVING A CHEAT DAY EVERY WEEKEND.
NOW I DID CONTROL MY CALORIES. BEFORE I WAS DIETING, I WOULD HAVE CHEAT DAYS OF
ABOUT 8,000 - 10,000 CALORIES EVERY WEEKEND.

     SINCE LOSING BODY FAT REQUIRES CALORIE RESTRICTION, I SET MYSELF UP A PLAN. I
ALLOWED MYSELF TO CONSUME 5,500 - 6,000 ON MY CHEAT DAY. THIS WAS STILL A GOOD
AMOUNT OF FOOD TO WHERE I WAS ABLE TO FULLY ENJOY MYSELF - WHILE STILL BEING ABLE
TO EAT A DECENT AMOUNT OF FOOD THROUGHOUT THE WEEK. I COULD’VE EASILY
CONSUMED 8,000 - 10,000 CALORIES WHILE DIETING BUT I WOULD HAVE TO GO MUCH
LOWER IN CALORIES ON THE OTHER SIX DAYS OF THE WEEK.

    I DECIDED TO GO INTO A CALORIE DEFICIT. A CALORIE DEFICIT IS WHEN THE TOTAL

AMOUNT OF CALORIES BURNED IS GREATER THAN THE TOTAL AMOUNT OF CALORIES
CONSUMED. THIS IS HOW WEIGHT LOSS OCCURS. DURING THIS PROCESS, PEOPLE WERE
BLOWN AWAY AT HOW I WAS EATING ALL KINDS OF DONUTS, PIZZA, BURGERS, AND CANDY
EVERY WEEKEND ALL WHILE LOSING WEIGHT.

HOW DID I SET THIS UP?

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225LBS to 205LBS

Cheat Days - 6000 Calories (1 per week)

Training Days - 2500 Calories (4x per week)
Rest Days - 2200 Calories (2x per week)
Weekly Total - 20,400
Average Daily Calories - 2914
Rough Maintenance Calories - 3400cals
Daily Average Deficit - 486cals

 THIS WAS MY FIRST TIME EXPERIMENTING WITH CHEAT DAYS WHILE CUTTING.
I CAN SAY I PULLED IT OFF NICELY. IF I CAN DO IT, YOU CAN TOO. WHEN IT
COMES TO DIETING, CONSISTENCY IS KEY. YES THE CHEAT DAY IS FUN, BUT YOU
MUST STICK TO YOUR CALORIE TARGETS ON THE OTHER DAYS OF THE WEEK IN
ORDER TO HAVE A SUCCESSFUL CUT.

NEED A COACH?

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FAQ
FREQUENTLY ASKED QUESTIONS

HOW AM I NOT FAT?

As I explained in the calorie balance section, it comes
down to balance. I don't have a crazy fast metabolism. I
skate, train hard and try to be as active as possible.

HOW MANY CHEAT DAYS DO I HAVE?

I have 1 cheat day per week.

HOW MUCH WEIGHT DO I GAIN?

It depends. It all comes down to calorie balance. I can lose
or gain weight if I would like. Currently, I'm just in a
maintenance phase. 

HOW MANY DAYS A WEEK DO I WORKOUT?

I strength train 4x per week. I focus on the main
compound movements like the squat, bench press,
deadlift, overhead press, dip, incline bench and chin up.
These movements activate the most amount of muscle
tissue at once - hence building more muscle and strength.

HOW MUCH CARDIO DO I DO?

I typically walk everyday with a target to hit 10,000 steps.
This can burn up to 400 - 500 calories, therefore I'm able
to consume more calories daily. Skateboarding burns a
lot of calories as well. I skate a few times per week.

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THANK YOU!
MY APPRECIATION

   I WOULD LIKE TO THANK YOU FOR THE LOVE AND SUPPORT. IF YOU CAME FROM MY
YOUTUBE CHANNEL, YOU KNOW HOW MUCH I APPRECIATE THE SUPPORT. I'M TRULY
BLESSED TO BE ABLE TO DO WHAT I DO TODAY.

    THIS IS MY FIRST E-BOOK. I HOPE YOU FOUND THIS INFORMATION TO BE HELPFUL AND
ENJOYABLE . IF YOU HAVE ANY QUESTIONS, YOU CAN ALWAYS REACH OUT TO ME VIA
INSTAGRAM DM OR EMAIL - NICK@NICKDOMPIERRE.COM

    ENJOY YOUR WICKED CHEAT DAYS AND BE SURE TO TAG @TEAMBIGBITES &
#TEAMBIGBITES IN YOUR INSTAGRAM STORIES OR POSTS. I'VE BEEN SHARING THEM ALL
TO THE TEAMBIGBITES INSTAGRAM.

MUCH LOVE.

CONNECT WITH ME

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DISCLAIMER
THIS IS NOT MEDICAL ADVICE

    I'M NOT A DOCTOR OR REGISTERED DIETITIAN. THE CONTENTS OF THIS

DOCUMENT SHOULD NOT BE TAKEN AS MEDICAL ADVICE. IT IS NOT INTENDED
TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY HEALTH PROBLEM - NOR IS IT
INTENDED TO REPLACE THE ADVICE OF A PHYSICIAN. ALWAYS CONSULT
YOUR PHYSICIAN OR QUALIFIED HEALTH PROFESSIONAL ON ANY MATTERS
REGARDING YOUR HEALTH. ALL DOCUMENTS ARE NOT TO BE COPIED, SOLD
OR REDISTRIBUTED WITHOUT MY WRITTEN CONSENT.

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