I've f***ed up - Any advice? [Forum Archive]

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

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Posted by: Earth_tone

Peace,

Ok so I had a realllllllly bad day over the last coupla days. Just some things goin on in my personal life really getting to me...

For those who don't know anything about me (as I am a newbie) I am just about six weeks into my fat loss program, and have lost 17 lbs so far. I dont know all the tech terms...my gf who is a figure competitor and big in the fitness industry is coachin me with nutrition and finess. I guess what I'm doing would be considered "cut"? I dunno. Basically have cut out all sugars, soda's, starchy carbs, etc...doing 20/40/40 with 20 being the fat %. 5-6 meals a day. I work out nearly every day. I get one free day of my choice (no workout only). And NOT suppose to have any cheat days what so ever, especially having a history of being an emotional binge eater...

Today I was so down. Very upset, did not even wanna get outta bed. I spent most of the day working on computer. No breakfast or lunch or snack. By this afternoon I was pretty hungry and I just felt like going on a huge binge. My BF tried to convince me otherwise as he knows how well I have done so far, but I guess I let my emotions get the best of me and I felt like I needed that comfort. At first I decided to get subway, and got a wholewheat veggie delite 6" sub. Well that didnt cut it....So I decided to get what I REALLY wanted which was a double quarter pounder at mcd's. The fucked up thing about it is the whole time I was in the drive through I'm saying to myself just drive off. You dont even want it. I WASNT EVEN HUNGRY at that point. But I got it anyway. Couldnt even get through the whole friggin thing and then felt like I was gonna bring it all up. I felt so disgusted.

How fucked is my diet now? Have a ruined everything I've worked so hard for? Is it even worth going forward now or is it too late? I dont know what to do. I cant tell my coach, she would be so horrified. I went on fitday which is where I calulate all my daily intake. Even though I didnt go over my daily calories my 20/40/40 is way off. I've had like 50% in fat. What can I do to regain back a sense of stability and get back on track? Should I just start tom'or as a new day and let it go? I dunno. So disgusted and disappointed in myself.

Posted by: IainDaniel

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

Posted by: Earth_tone

Quote:

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?

Posted by: IainDaniel

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.

Posted by: Biggly

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.

Posted by: Irons77

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!

Posted by: Little Wing

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.

Posted by: Earth_tone

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

Posted by: Irons77

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

Posted by: BlueCorsair

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

Posted by: Plateau_Max

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.

Posted by: Built

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

Posted by: danzik17

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.

Posted by: Earth_tone

Quote:

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

Posted by: katt

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.

Posted by: Built

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.

Posted by: juggernaut

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

Seriously, faggedaboudit!!!

Posted by: FitnessRubber

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

Posted by: nycathlete

Keep your focus!!!

Posted by: Jack P

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!

Posted by: Merkaba

No big deal. As someone said earlier you might have done yourself a favor to bring you out of any starvation mode and help you burn more fat.

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