Damage control after binge

[jsway7]

So I've hit my macros dead on everyday for the past month - 180 p, 220 c, 40 f - and I've been seeing good progress. Down about 6 pounds and definitely looking leaner in the mirror. Yesterday some friends visited me at university and we drank a little and before I knew it I had wolfed down a double stack, nuggets, fries and a frosty from wendys, a tray of brownies and half a papa johns pizza. This plus all the booze has me feelin like a slob this morning. Obviously I ****ed up but is there anything I can do to reduce the effects. Do I not eat today? Treadmill and sauna for hours?

[ritchiedrama]

So I've hit my macros dead on everyday for the past month - 180 p, 220 c, 40 f - and I've been seeing good progress. Down about 6 pounds and definitely looking leaner in the mirror. Yesterday some friends visited me at university and we drank a little and before I knew it I had wolfed down a double stack, nuggets, fries and a frosty from wendys, a tray of brownies and half a papa johns pizza. This plus all the booze has me feelin like a slob this morning. Obviously I ****ed up but is there anything I can do to reduce the effects. Do I not eat today? Treadmill and sauna for hours?

You had some fun with your friends. Move on with your life as normal.

[caretaker1]

Go back to your macros. Also, see if you can plan meals better in the future when friends come to visit.

[MrM27]

Of course you eat today. Yesterday was yesterday. Today is a new day. Move on.

With said said:
You need to hit your fat requirements. 40g daily is to low.
You're only 17 years old. You should be eating and lifting. Make those teenage gains.

[jsway7]

You had some fun with your friends. Move on with your life as normal.

Trying to look at it that way, thanks for the reassurance.

[jsway7]

Of course you eat today. Yesterday was yesterday. Today is a new day. Move on.

With said said:
You need to hit your fat requirements. 40g daily is to low.
You're only 17 years old. You should be eating and lifting. Make those teenage gains.

I'm 19 and have been lifting for nearly a year. Gained 35 pounds in 11 months now trying to lean out a little bit before school starts again. Would you reccommend switching some carbs out with fats?

[ritchiedrama]

I'm 19 and have been lifting for nearly a year. Gained 35 pounds in 11 months now trying to lean out a little bit before school starts again. Would you reccommend switching some carbs out with fats?

0.82-1g protein perbodyweight
.4 / .45g fat per bodyweight

rest carbs

[jsway7]

0.82-1g protein perbodyweight
.4 / .45g fat per bodyweight

rest carbs

Will try raising fats/lowering protein for next month, always have been on the high protein bandwagon. Thanks

[MrM27]

I'm 19 and have been lifting for nearly a year. Gained 35 pounds in 11 months now trying to lean out a little bit before school starts again. Would you reccommend switching some carbs out with fats?

Sorry. Don't know why I saw 17.

You could probably still eat around maintenance and get great results.
You should post a picture.

[marcos920]

At 19 you're in much better shape than most of us here who have had lot of 3000 calorie days and not lifting.

[justin0202]

rest do not need to be carbs. Carbs are personal preference. If the op wants to have high protein high fats and very low carbs that is fine.

Use .82 for protein and .4 for fats. once you hit these minimums make sure you are micro/fibre sufficient. remaning calories after doing that can be distibuted to any macro of your choice or any combo of your choice.

0.82-1g protein perbodyweight
.4 / .45g fat per bodyweight

rest carbs

[PensMysique]

Jus keep hitting your macros and continue as normal for the amount of time you are willing to do so....We all go on a little binge from time to time....That should have given you your bad food fix for a while....

[jsway7]

rest do not need to be carbs. Carbs are personal preference. If the op wants to have high protein high fats and very low carbs that is fine.

Use .82 for protein and .4 for fats. once you hit these minimums make sure you are micro/fibre sufficient. remaning calories after doing that can be distibuted to any macro of your choice or any combo of your choice.

Would like to lower my carbs a bit, but whenever I do feel very weak and unmotivated in the gym. Also, not sure of any higher fat foods to eat that would keep me full other than peanut butter.

[justin0202]

Jus keep hitting your macros and continue as normal for the amount of time you are willing to do so....We all go on a little binge from time to time....That should have given you your bad food fix for a while....

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[jsway7]

Sorry. Don't know why I saw 17.

You could probably still eat around maintenance and get great results.
You should post a picture.

Just posted upper body pic. Hold a lot of fat in my lower stomach and arms.

[justin0202]

Would like to lower my carbs a bit, but whenever I do feel very weak and unmotivated in the gym. Also, not sure of any higher fat foods to eat that would keep me full other than peanut butter.

If you are having hunger problems then try eating 3 meals a day. If you need to eat before bed like I do I save my 3egg sandwhich for my bed time snack and I love it every night. (odd time I will switch it up and have my egg sandwhich for breaky and eat the pb sandwhich before bed all depends how my day is, if I have hockey I will eat eggs in the morning because when I get home from the gym and hockey I want to go to bed so a PB sandwhich is quick)

- eggs
- nuts
- cheese
- PB

are my fav foods to get my fats from.

[justin0202]

Just posted upper body pic. Hold a lot of fat in my lower stomach and arms.

lower stomach is the last thing to go so do not focus on that or you will drive yourself insane. also for being unmotivated for the gym if you are having a bit lower carbs, try having a coffee before or watch a video on youtube "bodybuilding motivation" blast the music,watch the video, focus on what your going to train, keep in mind that muscle mind connection. (do this in your car right before you go in, it helps bang out a good workout on days you dont feel motivated).