What To Do After A “F**k It” Day

Setting the Scene

I originally wrote this article in February 2017 and have been referring people to it ever since. After discussing the basics of body composition and some of the key concepts so far this year — which can seem a bit general in the early stages — here I wanted to focus on the specific actions you can take when you make a mistake. This will happen to you at some stage, so instead of hoping that it does not, let’s have a plan for when it does.

Picture this: after four weeks of sticking to your energy intake/macro goals and your training program, everything goes awry. You head away for the weekend or go out to a big dinner which you attend with the game plan to enjoy yourself by not restricting food, but without going overboard and eating everything in sight.

Three hours later, you leave, having consumed every entree, main, dessert, and cocktail you could get your hands on. You get home and are a bit disappointed that you skewed from the plan, but hey, overall you have done well so far and tomorrow you will be back on the plan.

But the next day you do not feel like getting back on track, so you convince yourself that yesterday’s indulgence have ruined the week, so it is a total write off. You have a big breakfast, eat out for lunch and decide to order pizza for dinner. If this week is a…