2 weeks and 6 days ago I started a very serious cut at around a 40/30/30 ratio, putting myself in anywhere from a 1000-1200 deficit (fluctuating between 2500 and 3000 kcals).
My maintenance is anywhere from 3500 to around 3800. I train BJJ 6 days a week, sometimes 2x per day, and lift 2x per week.
6’ 204 lbs at around 13-14% before today.
Today (a non training day) I lost it, and binged on clean, calorie dense foods. Here is the damage:
8 TBSP Almond Butter 760
4 oz Brazil Nuts 744
A large piece of baked multigrain whole wheat bread ~800
1 Cup 0% Greek Yogurt 120
1 Scoop Metabolic Drive 100
1.3 oz Coconut 130
2.5 cups skim milk 227
6 oz Mango 111
2 bananas 242
.5 oz Almonds 82
Prior to this bingefest I was at around 1300kcals. Combined this leaves me at around 4600 kcals. Obviously by consuming such large amounts in one sitting I will be storing a great deal of it. My next meal will be in a couple hours and I will most likely just have some milk protein blend for the rest of the day with a little flax and fish oil, totaling at around 5100 for the day.
I’ve estimated that this temporary loss of control will contribute to around 1lb of fat gain. Ill be doing some cardio in a few minutes to help minimize it. But this is where I ask your advice. Provided all my numbers are true, would this be a realistic amount of fat to put on or do you think it would be more?
Any advice would be appreciated. I am already back on the wagon and am sure this won’t be happening again for a while. Thanks!
Wow, 2 weeks in on your diet and your already binging… Try not to be as strict on yourself and these binges would not occur.
You don’t need to fret about this one single binge. Yes you probably will gain a small amount of fat but think about it like this, Your glycogen stores are full and your now up and motivated to change your body composition even more.
Only if these binges keep occuring is when you know you have problems with gaining substantial amount of fat.
Wow, 2 weeks in on your diet and your already binging… Try not to be as strict on yourself and these binges would not occur.
You don’t need to fret about this one single binge. Yes you probably will gain a small amount of fat but think about it like this, Your glycogen stores are full and your now up and motivated to change your body composition even more.
Only if these binges keep occuring is when you know you have problems with gaining substantial amount of fat.[/quote]
Yeah I feel good now that it’s over with. I have a history of ED’s and a binge is what I fear more than anything. When I started this cut I vowed that from that point forward Id never binge on unhealthy foods again.
I’m thrilled that I was able to lose control but still keep to my word. Hopefully by sticking to low GI carbs and healthy fats I didn’t f myself over too much. I threw in a couple miles on the treadmill just to help with the “damage control” also (thanks JB). I am looking forward to the surge of energy Ill experience over the next 3 days on the mat, too.
Im in no rush to get shredded, I just hope that I didn’t lose more than a couple days’ hard work by going crazy today.
Just make sure you don’t skip meals to compensate. Your body will react to the drastically increased caloric intake by upping your metabolism, so as long as you get back on schedule today you won’t set yourself back too far. Just get back to the schedule and you will be fine.
On a positive, you did just quash and metabolic slowdown from your two weeks of strict dieting.
The only chance this has of setting you back is based on how you react to it.
In theory it should take ~3500kcals to add a pound of fat (note that is theory, in practice everyone is different).
If you want your diet to work, you should do two things:
Set specific goals. For example do you have a set time frame and an specific quantifiable goal at the end (ie. bf%).
Set a doable diet, with cheat meals if needed, but plan them. Any time you have a cheat meal you do right back on the plan afterward, no calorie restriction to compensate. If you want to go for a walk fine, but leave your eating plan alone.
The only chance this has of setting you back is based on how you react to it.
In theory it should take ~3500kcals to add a pound of fat (note that is theory, in practice everyone is different).
If you want your diet to work, you should do two things:
Set specific goals. For example do you have a set time frame and an specific quantifiable goal at the end (ie. bf%).
Set a doable diet, with cheat meals if needed, but plan them. Any time you have a cheat meal you do right back on the plan afterward, no calorie restriction to compensate. If you want to go for a walk fine, but leave your eating plan alone.
[/quote]
Yeah Im not gonna wash my sorrows away with a box of oreos. Im just as dedicated right now as I was day 1. The psychological boost is immediately obvious after the short period of guilt and feeling of failure.
My goal for now is 9% BF at whatever weight that leaves me at (probably around 190 or a few lbs less). I’ve never set a time frame for it. As long as my body composition goals are met in time for my MMA debut (which will likely be late this year), Ill be satisfied. As long as I know that I am making steady progress I can deal with it.
This is hardly a Binge. If you’re 200lbs and you’re working out twice a day you NEED more food. You’re probably lifting weights too.
4 Jim Bean & Cokes, 2 Cheeseburgers, and going to sleep past midnight is a binge.
You should be taking in meals like the one you just wrote up on a regular basis.
If you want to look more ripped and lean, you need to eat protein frequently throughout the day. This keeps your body from cannibalizing muscle for the production and repair of tissue.
The more muscle you have, the faster your metabolism will be. The faster your metabolism, the leaner you will become.
Unless you want to drop a weight class or get ready for a Bodybuilding Show, the best way to lose fat is to prioritize gaining LEAN body mass.
Oh, please. Call it a cheat day. Feel free to have one every few weeks. It shouldn’t set you back at all. Even some extremely strict diets designed to take people to mid single digit bodyfat [think Get Shredded] utilize cheat days.
This is fuckin redunk. Grow up. You are going to gain fat from that fuckin bogus cheat meal? Seriously.
Does the fat monster who eats McD’s 4x’s a day lose 1lb of fat if he one day subs a salad for a big mac?
Did your body burn NO other calories today? Were u in a coma, popped out, went on your insane binge, then slipped back in? Or, maybe you think you might have burned a few off?
This reminds me of those pukes who write articles about Super Bowl Parties, u know the ones “eating those doritos? well, it’s gonna take 79.98 mins of stair climbing to burn them off!”
Get the fuck over it. Seriously. Real bodybuilders shit out more than your “cheat.”
Unless you’re cutting for an actual BB show, and need to get down to extremely low BF in the next 12 weeks it’s not really going to hurt you, 1 binge won’t. But if you’re not, and just cutting to lose some weight and drop some BF, a cheat meal or day every week or every other week won’t really hurt you, in fact it may help you.
By the way it’s good to see a fellow Dirty Jersian on here. You from North or South Jersey?