I stuffed up :(

Sabra34

so I have been eating at my tdee 2020 for 3 days and I have stuffed up already I went out and went a bit crazy with my food ended up eating about 4500 calories so what do I do now ? Do I keep eating at my tdee or lower my calories for the rest of the week to make up for the extra 2500 calories ? I had been eating 1200calories for a year then over the last 2 months had slowly upped my calories to 1600 and seemed to maintained at 1600 I still have about 5kg to loose and lots of muscle to gain thanks for any advice

KarenJanine

I wouldn't advise dropping your calories - this is essentially punishing yourself for having over eaten, which is not a good cycle to be in. Life will always throw up stresses / holidays and other obstacles that lead us to maybe not eating so well once in a while. Just put it behind you, move on and carry on as you were and try not to stress or feel guiltyabout it .

ANewLucia

I wouldn't advise dropping your calories - this is essentially punishing yourself for having over eaten, which is not a good cycle to be in. Life will always throw up stresses / holidays and other obstacles that lead us to maybe not eating so well once in a while. Just put it behind you, move on and carry on as you were and try not to stress or feel guiltyabout it .

Exactly!!!

Sometimes when you finally allow yourself to eat you may splurge a bit. But going forward focus on hitting a protein goal of about 30%...it is the protein that keep you sated.