Thread: I've f***ed up - Any advice?

It is one day out of hundreds. Don't cry over spilled milk. Move on and continue with your diet.

Originally Posted by IainDaniel

It is one day out of hundreds. Don't cry over spilled milk. Move on and continue with your diet.

Well I apreciate the insight. I guess I just feel so stupid about the whole thing.

Do you think I have ruined my week's worth of work based on this? How bad have I ruined my regimine? If I intensify my work out and eat 100% clean for the rest of the week can that cancel out today's incident?

Really it is nothing. Sure you slipped up. It is a minor thing in the scale of things. By the end of your cut it won't make a significant difference to anything.

If you read the sticky on leptin refeeding you'll realise you may even have done yourself some good.

Just don't do it again, at least not without proper planning.


B.

You will be fine, I just ate half of a white choc. molten cake from Chili's. It was damn good, first for me in months. Just don't make it a habit!

consider having a planned "cheat day" once a week or once every two weeks. you can have the whole day or 1 meal to eat whatever you want. it will take a lot of pressure off and it will help in the long run.

Thank you all so much for the replies. Everytime I get upset I seem to turn to food as if it would make everything better (even though sub-consciously I know it will make it even worse). This is something I have to work on. I just freaked out because it is the first time since starting six weeks ago that I've gone off my regimine. Have been so strict with my clean eating. And the stupid thing about it was that I didnt even enjoy the meal anyway.

My coach told me that a cheat day for me is an absolute no no because of the fact that is so easy to get addicted to those "bad carbs" and "unhealthy fats" especially since I am a beginner.

Anyway...I'm so over it. Its done. Wont happen again...hopefully!

Thanks again...peace

Cheat days or meals help you from during that. Going crazy.

The fact that you were disappointed in yourself after you grabbed the greasy burger, and *knew* what you were doing was probably not the best choice are important victories in and of themselves. Many people in that situation would just rationalize why it was OK to do it "just this once".

You sound like a person with a plan, and sound like you have the right kind of support from people that care for you. They are no doubt proud of the good work you are doing, and you should be too. I'm sure this was just a valuable part of your learning, and with the attitude you have, I have no doubt that you will succeed in the end .

I've always adopted the outlook that great food tastes great for all of five minutes, and then it's gone... but a fit body and healthy life last decades. Which is more important to you?

Have a cheat once in awhile - we're all human, and need 'em. Just plan more carefully, next time .

I would have to say if this is the first time you've cheated in 6 months you're doing better than something like 90% of everyone in the world who's trying to lose weight.

Most people don't get a diet plan, most people don't ask for help, most people don't stick with their plans for even close to 6 weeks.

Honestly I think you earned half of a quarter pounder with cheese haha. Just put it on your chart as and eighth pounder. Hey you didn't go over your calories so even though your ratio was a bit off your body still used up the calories and you'll be good to go anyhow.

If you stick to your diet plan you won't even notice anything, keep in mind it takes 3,500 (excess) kcalories to gain a single pound of body fat.

Why are you using dietary ratios for your setup? Don't you like fats?

Like a lot of people said, it's one day. In the grand scheme of things, that is less than nothing. Don't worry about it, and just keep going with your diet.

Originally Posted by Built

Why are you using dietary ratios for your setup? Don't you like fats?

I don't understand what you are asking. Why am I using diet ratios??? U mean 20/40/40 with 20 being fat? I think anyone that is on a cutting diet would need to have some type of plan as to how much cals they need and more importantly where they are coming from...No?

I am just going along with what my Coach has setup for me. She has competed in Figure and has a BANGIN body. Now I dont flow that way but...she has one of the sexiest bodies I have ever seen and has worked very hard to maintain it. So if this is the advice she has given me, I'm more than willing to take her advice. If you have some suggestions as to my ratios I'd love to hear it ...???

Anyway, thank you ALL so much for your support. Much much MUCH respect to all of you that have the discipline to do what you do. Whether ur building, losing, maintaining, competing whatever, I think its such a powerful thing, both physically and mentally.

I just wanted to clearify (Plateau_Max)...I am in my seventh week now. I think you mis-read six week for six months (I wish) But regardless, I am VERY serious about my aspirations. This is honestly the longest in years that I have maintained such a clean regimen. (Besides this one slip up). And reading all your posts as well as the support I've gotten form the gym and my Coach AKA best friend, just makes me all the more determined.

So again Thanx...I will keep y'all posted...any info, suggestions or comments are apreciated.

Peace

I myself, have to have that cheat meal once a week, I mean by the time the end of the week comes around with the workouts and cardio, I can physically tell that my metabolism is going down big time!!.. That one meal boosts it back up and it helps me get through the next week... The idea of not even having one.. after weeks and weeks of eating good, doesn't work for me,, but, I guess every one's metabolism is different.

I mean the ratios don't mean anything.

For diet, think "LBM-targeted grams" - at least a gram of protein and at least a half a gram of fat per pound LBM. Fill the rest of your calories however you feel satisfied, making sure to get in 25g fibre.

The percentages don't matter at all.

bahh!!! Just suck down some pancakes, eat a key lime pie and down a jar of marshmallow fluff and pull the trigger....



Seriously, faggedaboudit!!!

cheat days can help, but really - even if you haven't scheduled them, it's okay to have a not so ideal day.

Keep your focus!!!

It sounds like you may not want a whole cheat day since you are being specific in how you are cutting, but if you look at it statistically, you are still like 98% on track, and that's excellent. Obviously you are capable of keeping the discipline needed and that's quite an accomplishment!