Key Points:

• Why Glycogen Matters
  Think of your muscles like sponges. When you “wring them out” with training, they’re ready to soak up carbs with almost no fat storage. That’s the magic of the depletion workout.
• The Depletion Workout: Wring it Out
  A simple bodyweight circuit that empties your glycogen stores before a cheat meal, helping you make the most of those extra carbs.
• The Cheat Meal: What to Eat and Why
  It’s not a free-for-all. We explain the ideal macro split (high carb, moderate protein, low fat) to restore leptin and fill your tanks without spillover.
• The Ignition Workout: Light the Fire
  The day after your cheat, your metabolism is primed for fat-burning. This is your opportunity to create a massive calorie deficit and accelerate results.

Bonus Tip: Intermittent fasting for fat-loss acceleration
Want to go even further? Try delaying your first meal the day after your cheat. One simple trick, huge fat-burning potential.

Conclusion:

The “earn your cheat, burn your cheat” model isn’t just about discipline—it’s about strategy. With the right training around your cheat days, you can use food to fuel your fat loss instead of fear it.