My 'cheat' is basically eating extra on what is written out on the spreadsheet I eat EVERYTHING there daily but if someone at work brings in a slice of carrot cake i'm not so serious i'm going to pass up on to it telling them 'Sorry mate I've hit my macros for the day'.
Question remains if I hit my protein macros and fat macros what if I was to go over the fats significantly and sacrifice the carbs would this change my body composition much? As in retain more fat/less muscle or little to no difference?
I doubt small variances would yield even minor differences in body composition, even when extrapolated to weeks/months/years. The only difference that would possibly appear is in the hormonal/physiological context.
Significant disparities (i.e. permanent low-carb state) may lead to decreased muscle 'bulk' due to less stored glycogen and less retained water. It would also make any explosive power training thoroughly miserable.
@Vegeta: the problem you are creating for people is that you seem to be putting a lot of effort into planning your diet around some laudable goals, but you then undermine them both by stating (And then backtracking) that you cheat almost every day.
I'm guessing you can see why this puts a lot of people off helping you. If you can't, well that's a shame.
Practically speaking, as long as you are managing your calorie intake well (i.e. not going into starvation), then you will lose weight over time: cheats will alter this timeframe and also screw over any routine your body tries to get going.
Is this a problem? Not necessarily, but unless you can honestly manage your 'cheats' you can undermine any progress you start making.
Yes, being strict is a pain and can be very inconvenient (yes, I have told colleagues, friends and family that I won't indulge in cakes they've baked/etc. because I'm doing something particular with my dietary regime), but it works (assuming you've set yourself up correctly). But they can prove a serious detraction from your goals.