10 days out, got off dieting for 2 days | Urgent help needed !

[anetoiu]

My prep was going on so well, I was in the best shape of my lifetime (this would be the 4th contest I attend) I was about 14 days out when I found out I wasn't able to compete no more because of financial factors. I also had some other issues like both my parents were in the hospital, I just dumped my girlfriend after finding out she was cheating on me and also have some money problems but I stayed on track until I found out I couldn't compete no more. After 2 days of eating whatever I was craving, I found out I will be able to compete again. After those two days of eating bad foods, my abs are not that visible no more, the scale went from 80 kg to 84 kg and I feel so bad about it.
I am not going full natty so I got something to spare muscle mass to go protein only or maybe just adding a few carbs in the morning.
I do fasted cardio in the morning and some cardio post weight training.
What would you do if you were in my shoes ? I will consider any drastic measure you suggest to get fast back on track.
Please, I'm begging you, help me !

I am competing in Men's Physique 179cm+

[adigiro1]

It's prolly almost all water weight. Just go back to low carb (under 50g a day for sure) and you'll be fine. Remember roughly every 1g of carbs carriers 2-3g of water weight.

[deano110]

If you were 2 weeks out then you where probably already very depleted, personally I wouldn't do anything drastic or reactionary. My advice would be to try and put those extra calories to use in the gym, you might find a performance benefit in the short term. In terms of diet I would keep protein feedings the same and reduce carbohydrates and fat by a manageable amount and then assess after a few days.

The aim should be to get back to your original plan.

[anetoiu]

I forgot to mention that the extra layer of fat or whatever it is, is super super soft

Anyway thanks for the fast reply so you’re saying to not go zero carbs and fats ? Just forget that it happened.

[deano110]

I forgot to mention that the extra layer of fat or whatever it is, is super super soft

Anyway thanks for the fast reply so you’re saying to not go zero carbs and fats ? Just forget that it happened.

The likelihood is the majority of the scale weight will be water retention caused by an excess of carbohydrates and electrolyte imbalance. I would imagine after a few days of normal intake your body will reach homeostasis and your physique will go back to normal.

Personally if I was in your position I would treat the new couple of days as 'low days' whilst trying to perform well in the gym. I wouldn't go as drastic as eliminating carbs and fats.

[anetoiu]

The likelihood is the majority of the scale weight will be water retention caused by an excess of carbohydrates and electrolyte imbalance. I would imagine after a few days of normal intake your body will reach homeostasis and your physique will go back to normal.

Personally if I was in your position I would treat the new couple of days as 'low days' whilst trying to perform well in the gym. I wouldn't go as drastic as eliminating carbs and fats.

I went from 84kg to 82kg in just one day, was it all just water ?

[deano110]

I went from 84kg to 82kg in just one day, was it all just water ?

You need to make that assessment yourself, based on what I said in my previous comment I'd be relatively confident it was mainly water.

[WolfBeast]

Sounds like water weight.
Go low carb and you could even toss is a water pill (like hydradry)to help dry you out