Q: While on this workout and diet, how many time can I have a cheat meal? And what should it contain?

A: Well, cheat meals and what they contain are completely up to you. If you are going to eat a cheat meal, then you might as well enjoy it! Obviously, the fewer cheat meals you have, the better. I'd say having 1-2 cheat meals per week will probably not impact your progress in any noticeable way.

If the cheat meal has a lot more calories than you would normally eat in a meal (and most cheat meals do), then I would scale down the size of your other meals on that same day, but not eliminate them completely. And by the next day you should be back to your regular diet plan.