First time dieting question

[mike12]

On week 2 of first time dieting properly counting macros n such, I've been lucky to be one of those to eat whatever and still make progress but I would like to see myself in the single digit bf this summer. Current weight is 181lbs at 6 feet around 14% bf I would say, Calories are at 2200
40c 40p 20f.

What I'm curious is would a single cheat meal (heavy one like a whole large pizza) a week benefit or harm my progress. Why I want a cheat is to have something to look forward to as well I believe there is some merit to revving the metabolism to not adjust to the low cals after being on a deficit the rest of the week. Would appreciate any thoughts.. Thanks

 

[Macpainbaby]

It certainly won't do any harm at 14% bf, it may even give you the motivation to eat even cleaner the day before & after the cheat meal. My usual tips on having a cheat meal (guilt free) are #1 have it on a heavy lift day. Ie Legs/Back. #2 down a protein shake 30mins before the meal. #3 pencil in some am cardio the day after.
If your not dieting down for competition then enjoy the process, 1 cheat meal a week will do no harm. If u your progress plateus, try incorporating some low carb & refeed days.
Best of luck