I screwed up bad :(

That's not a bad screw up.
You're entitled to not be perfect. Just don't do it every day.

About a month ago I ate half of an Apple Dumpling from Cracker Barrel. When I looked the calories up at home it was 1700 calories for the half I ate. No way to work that off all at once, just had to behave myself for awhile.

count it as a cheat day and move on.

its not the end of the world. mcdonalds is worth it.

You can see your weekly calorie intake by using the app. Open the app and look at the top and you will see "summary" "daily" "weekly". Press "weekly" and it will show you this info.

I think you gotta calculate it yourself

If you go under cardiovascular exercise and put in "strength training" there is a listing for that. For general lifting (not vigorous) you're going to burn around 5 calories a minute. If you already have a decent amount of muscle mass or lift vigorously, this can go as high as 8-12 calories a minute.

You can also burn more calories by keeping your heart rate up through strength training. For example, running a quarter of a mile between circuits. I like to jump rope/do jumping jacks between circuits.

I actually do keep my heart rate up by being very intense while strength training and I also do not take long rests in between (usually 10-20 seconds max). I feel like I ran 2 miles or sprinted a 1/4 mile.

Hey Mandi

Don't feel guilty, junk food is like heroin for many of us. Just reflect on what triggered it, and accept that it was a lapse in control (which happens to the best, y'know) and perhaps set yourself up for the occasional cheat meal either by skimping calories somewhere else. Intentionally getting them, but in a smaller portion and consuming them in a controlled manor will make it less likely for you seek an uncontrolled fix. I always fear the uncontrolled fix, it's like a friggin relapse - that's why we feel guilty.

--Dan

Agree

Yep, its not like you ordered a 20 piece meal and then didn't work out and then did it again tomorrow and again and again. Hey junk food is junk food and it tastes good sometimes. We all have our weakness. But the fact that you 1) logged it so you acknowledged that you ate it 2) decided you were going to put in extra time to work it off (did it really put you that far over your daily goals?) shows that you have nothing to feel guilty about. The way I look at things is as long as it doesn't become your normal habit again your fine. I was at a point once where I would order 2 meals from McDonalds and eat them both..it wasn't pretty. But now I make sure I log everything and exercise daily. I try to make the healthy choices every day but I know that it won't always happen. Today, i went to a seafood buffet and tomorrow we have a company meeting which involves pizza. (mmmm pizza) So for me the way I don't ever make myself feel guilty or stressed for eating I believe that is worse then actually eating the junk food. I believe if you log it and acknowledge it and don't let it become a 3 or 4 day binge you shouldn't worry at all about it.

It happens. I ate a calorie bomb one day. I was on the road and didn't have much else in the way of choices, so I ate it (fast food breakfast sandwhiches) anyway and looked up the damage later. It wasn't good. I was kinda mad, but it didn't even put a speed bump in my progress. The overall big picture is more important than just one day. You could be a guest on epic mealtime and eat a gigantic, deep fried, grilled cheese & bacon sandwich tower one day, but if every other day for the rest of the year is good, you'll be fine in the end as far as your progress goes.

For next time...I found the kids meals give me enough to fill me up without the larger amount of calories.

I wouldn't even think twice about it.

Before I started MFP, I ate fast food/bad food most of the time and had a healty meal 'sometimes'. Now, I have healthy food most of the time and fast food/bad food 'sometimes'. Its a much better balance now. I figure as long as I log my food, work out and acknowledge that I will not go back to my old ratio of eating, I am ok.

Sounds like you eat really good most of the time so I wouldn't even worry about it. Lord knows we can find many other things to feel guilty about lol. Keep up the good work!!