I've been running 10k every day to break a weight plateau and shock my system. Got invited to a party tonight and the spread was insane – duska, chicken, ras malai, halwa, ice cream – like a full‑blown wedding buffet. I ended up eating enough to feed an elephant (maybe a weak one). Roughly 1 hour of eating, about 10k calories. Then I did a 1‑hour zone‑2 run burning around 550 calories. It pisses me off how easy it is to binge and still feel good. Feels like the gods are trolling us.
Chill, bro! It happens to the best of us. I was trying to keep my intermittent fast today but ended up meeting a girl online and ate some junk too. You're not alone. You can still manage your calories with supplements. I add an extra scoop of protein powder when I know I've over‑indulged, so I don't add more calories from solid food. Include incline walking – set the treadmill to the highest incline at speed 4 for 30 min daily, that helps offset the damage. You can also look for gluten‑free, sugar‑free versions of your favourite dishes and make them at home. But don't beat yourself up. You've got this!
One trick I use at a big buffet is to load up on protein and fibre first. They keep you full together. Then drink water to see if you're still hungry before going for dessert. It always helps me stay on track – one cheat meal can wreck a whole week's progress if you lose control.
1) Chill, it happens to everyone. Not spiralling is more important than one off day – you can bounce back easily.
2) Most people underestimate their intake, but you probably over‑estimated a lot. The most calorie‑dense item was halwa, and you'd need about 1.9 kg of it to hit 10k calories – unrealistic. Even a mix of foods would be around 4 kg, plus 1.5 kg of water to wash it down. Competitive eaters struggle with that. It's more likely you ate about a kilo of food, maybe 2.5k extra calories, you'll feel bloated for a couple of days, but you'll burn it off if you keep the same pace.
I think it's smarter to look at weekly calories instead of daily. One bad day? No worries, you have the other six days to cut back. That way you can have a cheat day each week without feeling guilty.
I get it, and it's fine to eat the foods you love. The key is to include them regularly while staying within your macros, which prevents binge‑downs. I'm a student living away from home and I track my calories daily. It felt restrictive at first, especially when visiting home, but a mental shift helped. I plan ahead: I know my main protein sources and the ingredients I have, log them in the morning, and that gives me a calorie budget for the rest of the day. If something unexpected comes up, I adjust the log. At home I switched to tracking retrospectively – eat what I want, then log it. If I overshoot by 1 kcal per day over a week, that's about 1 kg of fat, which I can spread over ~45 days, cutting ~155 kcal daily. It works without feeling taxing. Just remember not to treat it as a free pass to eat anything. Eat what you like, regularly, within your macros. All the best!
Hey guys, just venting here. It felt funny to me. Trust me, I'd do it again if the food was that good, haha. I know the line between discipline and obsession. Anyway, have a good day.
Don't forget: we train hard so we can enjoy nights like this with delicious food! No need to be upset about it.
Damn, bro, I'm not too upset about indulging once in a while even while cutting. Meanwhile I'm on the opposite side – skinny as hell, can't bulk up. I've only put on 1 kg in 4‑5 months of training. At this point I'm just happy when I cross the 2000‑calorie mark.