Diet Disaster 5wks out from NPC show

[bnutbutter]

I wish there were another forum for this other than beginner's but this is just as good as any other, b/c I made a rookie mistake!!!

Ok, so I have been dieting since March. Down from 270lbs and been sticking to my diet spot-on for some 20 odd weeks now. Prior to this past week, I can count on 1 hand the number of cheat meals I have had- seriously though, I can.

This last week I was out of town for work/vacation and I prepared as usual. I brought a cooler with all my food, brought my oatmeal and brown rice... Planned on being gtg all week. Well, one thing happened and then another. I got stuck in meetings longer than expected, got very little sleep, couldn't make it to the gym to train as much as I wanted, wasn't allowed to bring my food with me in one building actually so I had to sneak in bars (which I DO NOT eat precontest, even 3g of sugars is the devil) Long story short- I did "OK", at best. My protein was over 300g everyday but my other macros were variable and I had a lot of shakes and not enough whole food meals...

Well, when I got back in town Wed night, I felt like a bag of ass. My body was crashing hard and I felt very weird the next day (Thursday). And for whatever reason, Thu/Fri I freaked out and cheated on my diet a few times sporadically. I mean... I randomly ate 2 doughnuts at the office (which I havent eaten since january), went out to eat with the gf and ate some chicken pasta dish, just kinda went crazy for a few hours and justified it to myself that I needed to makeup for the lower kcals I had this week while out of town.... Which was partially true, but they should have been cleaner foods. It was like a super-carb-up for NO REASON WHATSOEVER.

I have no idea wtf happened or why I did that, it was very impulsive. I don't lack dedication or discipline so don't give me some shit like that- my body tells me what it needs and damnit it wanted sugars and junk food the end of last week. As soon as I got home, I of course felt terrible. Very guilty... I knew I screwed up, and the whole week was a disaster. If it had been 10 weeks out, no problem but I'm too close to the show to messup now. I hit the gym around 11pm Friday night and did some ab/arm work and 45mins of pretty intense interval work on the treadmill and burned a lot of calories out of shame...

I would say that as of Friday, I didn't "lose" progress per se thanks to t3/clen, but I didn't make any progress either... WHICH, 5 weeks out, is a must.

So, saturday I worked out twice like usual, AM/PM, and did (3) 45 minute cardio sessions and ate NO carbs, zero... My calories were like 1800 on the day, all protein and fats. I usually no carb it on saturdays but combined with the extra cardio, it flattened me out something disgusting... Lost all size/shape in my legs and I wanted to cry.

So, sunday, I carbed back up like usual- 400g of complex carbs (75g brown rice 4x and some WMS)

Today I feel much better, filled back out and have energy. But.. my body looks like crap. I stored fat in some odd places that I usually dont- love handles and back???? wtf???? My abs are flat and covered in fat again and my arms lost all visible vascularity!!!! I know Im holding some water from the crazy high sodium intake but Im thinkin those sugars spiked my insulin waaay too much and I didnt take any metformin like I could have

WHAT THE HELL CAN I DO TO FIX MY SCREWUP??? I know a great deal about nutrition/dieting so please don't insult my intelligence or bust my balls- I know I phucked up and have no one to blame but myself. But surely, I am not the 1st person to have done this 5 weeks out from a show.

I'm lookin into some crash diets just for this week... Re-read Dan Duchaine's Body Opus and am considering some variation of that diet (hardcore 5-day keto, 2-day refeed) AND Lyle McDonald's crash diet (1000kcals all from EFAs/EAAs/supps--- intense but I've seen some amazing results from it)

I have a lot of "help" so I am not too worried about losing mass at this point, but I gotta shed this extra fat ASAP and get back on track as I am cutting it close. I have many fun things at my disposal and can post up my current regimen if thats ok to do so... I am open to hearing any/all ideas here!!!!

Thanks.

 

[Package]

Don't fuck up again, no excuse to cheat several times especially. Hard to tell how much damage you did without pics, but i'll tell you this, CHeat on your diet and you'll look like shit on stage, its that simple. You have a shot to bounce back, but not with crazy cardio, get back on your diet whatever that might be and stick to it. Use the fun things for a couple weeks as well

 

[Quad-smack]

Life gets in the way sometimes. Get back on track and let go of what happened. You can't change it, and stressing over it will just compound things.
Consider it a short re-feed.

 

[SABAGOY]

Was this ideal for your prep? Of course not....but don't harp on it! Use it as motivation to kill the weights and cardio and not cheat one bit on your diet the next 5 weeks.

You will be fine! Now get back on track and dont use it as an excuse!

 

[bnutbutter]

thanks for the replies fellas... Thats basically what I'm doin. I know I screwed up and all I can do is tighten down hardcore on all aspects of my diet/training/routine and hope for the best!

I am still gonna go all protein/keto I think for the next 5 days and see what that does to me, its worked the past... We'll see

If anyone has any better ideas, feel free to fill me in!

 

[Dancho]

i dont really think that this has worsened your physique to some great degree. in the beginning of the week your meals were not optimal but at least the calories were low so lets say that was ok. now for the thu/fri...how much PURE FAT do you think you can gain in 1-2 days? the answered is not much at all. so if you are not in shape its not because you cheated a bit, but because of some other reason(most probably diet related). go back to your regular routine and you'll be fine, nothing that much disastrous has happened imo

 

[therecanonlybe1]

there is no harsher critic than yourself..you will know what to do

 

[pro_performance]

like the guy above me, we all pretty much know what to do, we just have to do it

 

[bnutbutter]

Yes, I am def. guilt of being my own worst enemy! I looked like shit for 2-3 days but I'm hardening back up by the day...

I resumed by normal diet except made the following changes, it is a bit if a "crash" diet but nothing too extreme:

1. Protein: +50g ED
2. Carbs: -50-100 ED (low/no days)
3. Fats: + by an equal ratio to keep daily kcals the same (+1g fats per -2g carb/protein, because fats are 9kcals/g versus 4kcals)

Daily Macros are as such:
Protein: 450+
Carbs: 50-100
Fats: 75-90

2800(ish) on the day. usu more like 3100

I dropped total kcals by 300ED this week just to see what happens, was planning on cutting them back some this week anyway, but only by 100 ED.

I should be borderline ketosis for this week, if not in full swing...
<50g Carbs ED, of that <25g are Direct(Net) Carbs... This will only be until Sunday (4 days depletion) when I am going to carb back up as I normally would on a High day (400g+) and then I should be back in action hopefully!!!

We shall see, thanks for the support guys. Might not have messed up 2badly