This doesn't mean that you're eating fast food every day, but it is simpler than that. You need to measure out your servings. When you start to "eye-ball it" that could set you off your calories by 300-500 calories per day. This makes a difference in your fat loss. Before we can start to focus on the weight that we want to loss, we must figure out our TDEE (Total Daily Energy Expenditure). Josh suggests www.fitnessfrog.com. It will calculate the amount of training you do plus your height, weight, and age to keep on your current weight. Then we reduce that amount and start to loose weight. It is essential that you invest in a food tracking resource to help you keep track of your calories per day. Josh suggests to use MyFitnessPal which is a phone app. He also suggests to overshoot your intake, instead of undershoot, to ensure we don't overeat on our calorie intake.
Many of us, when we start off on our fitness journey, we reach for a magazine to tell us what to do. The people in the magazines, are in a different world than you. They are taking steroids, and eating more protein than you will ever need. Yes, you do need protein, but not just protein, it is not a free calorie. You need to take into account your macronutrients where your proteins, carbs, and fats work in conjunction with one another to see the best results.
If you set up your diet properly, you shouldn't have to sneak in a cheat meal, because you should be able to fit in the foods that you want without going over your daily calorie intake. This doesn't mean that you can't indulge every once in awhile. If you're going to a birthday party, a wedding, or a special occasion, then you can over eat. Don't be that picky guy that everyone grudges about inviting!
One week you may want to get lean, the next build muscle, the next strength training. You're throwing your body into a jungle gym where it can't find consistency. You need to set goals and targets to keep yourself motivated throughout your journey to let yourself know that you're constantly achieving something. Josh suggests keeping a victory journal. Write down when you've achieved a goal, and how that made you feel. When you're feeling down and unmotivated, pick up this book, flip through the pages, and become motivated to seek that next goal.
Happy lifting and stay strong!