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  1. #1
    Registered User jaytee8432's Avatar
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    how to get back to what I was after a bad diet for 2.5 weeks?

    I had to take some time off from working out (about 10 days) and my diet was a bit all over the place for 2 and a half weeks. I was between countries and I didn't have a kitchen so I'm sure my protein was way under and I wasn't counting my calories especially when I had to stay in Japan and couldn't afford protein rich food while I was there. Anyway I've lost almost 20kgs on my squats and I'm about 1.5kg lighter on the scale as well as noticeably a bit fatter. Just wondering if you have any suggestions on how I can get back to what I was a few weeks ago in terms of nutrition. Would it be best to eat at a deficit for a week or 2 then a surplus for a few weeks? Or would it be better to eat at maintainance for a few weeks?

    Like I said, I just want to get back to what I was before continuing with my goals.
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    Registered User germaine07's Avatar
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    Just get back to regular.
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    Registered User jaytee8432's Avatar
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    Originally Posted by germaine07 View Post
    Just get back to regular.
    Yeah but how do I do that
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  4. #4
    Registered User germaine07's Avatar
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    Originally Posted by jaytee8432 View Post
    Yeah but how do I do that
    Eat how you were eating prior to the 2.5 weeks.
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    Registered User jaytee8432's Avatar
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    Ok. I was on a cutting diet at about a 500 calorie deficit. Will the strength and bit of muscle still come back on a cutting diet?
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    Relax... You make it sound like you got fat and lost a bunch of muscle.

    Continue where you left off, everything will tighten back up to how it was before you left. My body did the same thing when I left the country for 2 weeks due to inconsistent sleep schedule and diet. Read the stickies, you're worrying/stressing about the 20%.
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    Carry on where you left off. You're not gonna lose much (if any) muscle in the space of 2 weeks. You're probably weaker because of the messed up schedule and nutrition. Its most likely temporary. Just focus on the original goal
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    Registered User germaine07's Avatar
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    Originally Posted by jaytee8432 View Post
    Ok. I was on a cutting diet at about a 500 calorie deficit. Will the strength and bit of muscle still come back on a cutting diet?
    You wouldn't have lost much muscle in 2.5 weeks, probably just muscle glycogen.

    As for strength, if you are on a decent programme, then yes.
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    Registered User jaytee8432's Avatar
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    ok thanks for the advice
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    Continue as you were, things will return to normal.
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