Go to a party for the Packers playoff game and eat this:
Thats 2784 calories, 134 grams of carbs, 138 grams of fat, and 132 grams of protein. That is roughly what I did this past Sunday…
AND that was just during the game – not counting my breakfast or lunch that day!
So now whats the point of me sharing this?
Well first off, I literally felt like I had a basketball in my stomach and really struggled to fall asleep that night. I knew I overate by a long shot.
It happens. To you, to me, to everyone. It happens.
Say your goal is weight loss (mine is not right now) – if you eat in a 200 calorie deficit every day, Monday through Saturday that is 1200 calories in deficit for the week.
Then you have a Sunday like this and eat a 1500 calorie surplus in one day, well…that puts you are a 300 calorie surplus for the week. Newsflash: you aren’t losing weight with that.
So now how to recover from this:
1) Get right back on track Monday – and listen and react accordingly to your body in the morning.
I was still full at breakfast time. So I had a very light breakfast (knowing that I wouldn’t be able to eat again until noon, I knew I would eventually be a little hungry). So I had some eggs, egg whites and 2 pieces of toast. Whats that? A pretty normal light breakfast for me.
I didnt completely starve myself, or buy the nearest cleanse or detox – I got back to doing what I normally would do, minus a few calories.
Same thing for lunch. It was post workout – so I had a normal post workout lunch. Higher carb, high protein and lower fat. It’s what I NORMALLY would eat.
Dinner was chicken stir fry, so I portioned out my normal plate and enjoyed it.
2) Put that food to use!
Since i ate that calorie bomb the night before, I knew my gas tank was more than full. So I hit some heavy deadlifts, high volume back work, and some bike sprints. I put my feast to work.
When you start thinking of food as fuel, you can adjust your workouts accordingly. Had a high fuel day? Well then you better have a high output and octane workout. Heavy compounds lifts, multiple sets, and a little conditioning work can go a long way.
Don’t waste time trying to sweat it out on an hour jog on the treadmill – crush some weights instead.
3) Plan and strategize what you will do next time you are in that situation.
Obviously you want to avoid something like this from becoming a regular occurrence. No, don’t shut out your friends and lose your social life – but think about what you could do next time to avoid this epic of a screw up. Don’t guilt trip yourself here – but rather use it as a learning opportunity.
Next time I could:
- Eat lighter throughout the day, knowing all too well that there will be some higher calorie options later that day.
- Don’t bring the tray of appetizers into the living room where you can easily and mindlessly snack away while your team blows a 18 point lead.
- Sit somewhere where you can’t reach the food non-stop.
- Fill the plate ONCE, and eat slowly. One plate and one plate only can go a long way.
- Drink water between alcoholic beverages.
- Try to balance out the food choices with lower calorie options.
- Play with your friends baby more to occupy your time and distract you from the food.
Whatever you can come up with, plan it out and execute your game plan. I will report back next week on my game day choices this weekend – as the Packers are still alive and playing for a chance at getting to the Super Bowl. Go Pack Go!
Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!
Subscribe to Blog via Email
Stay healthy my friends,