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    Registered User LaurieHarris's Avatar
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    Overeating/binging during contest prep

    Soo, it's my first competition ever and I am now 8 weeks out.. at first I was doing so well, the weight was dropping off etc. Now i still feel like I am looking leaner each week, but for the last few weeks I have been working so hard during the week and then when it comes to my higher carb day each week or re-feed every other week I have found myself majorly over eating and at some points binging.. I have been at social situations on the weekends where I have found it too difficult and just given in to eating loads of food.. and I am now so worried that I have been undoing all my hard work and won't be able to lose any more weight! My cardio each week has increased as it is and during the week my weight comes down and down and then back after the weekend of eating i'm back where I started.. I know it's all new to me and I am going to find it challenging and make mistakes but not sure how to overcome this and stop with the over eating!! hopefully I am not the only one who's done this :/ helllllppp!!
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    Ranked #1 in your hearts Phoenix9369's Avatar
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    Originally Posted by LaurieHarris View Post
    Soo, it's my first competition ever and I am now 8 weeks out.. at first I was doing so well, the weight was dropping off etc. Now i still feel like I am looking leaner each week, but for the last few weeks I have been working so hard during the week and then when it comes to my higher carb day each week or re-feed every other week I have found myself majorly over eating and at some points binging.. I have been at social situations on the weekends where I have found it too difficult and just given in to eating loads of food.. and I am now so worried that I have been undoing all my hard work and won't be able to lose any more weight! My cardio each week has increased as it is and during the week my weight comes down and down and then back after the weekend of eating i'm back where I started.. I know it's all new to me and I am going to find it challenging and make mistakes but not sure how to overcome this and stop with the over eating!! hopefully I am not the only one who's done this :/ helllllppp!!
    Just make sure that your total macros for the day stay the same
    It's ok to give in every now and then, in spite of what others might tell you, plus you're 8 weeks out so you still can afford it

    My suggestions is to be a little creative with your meals and to allow yourself to get a LITTLE bit of a cheat during the week.
    That way your brain gets its craving satisfied and you don't hinder your progress.

    But keep the hard work up and don't let this derail you from the end goal.

    Best luck!
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    Registered User LaurieHarris's Avatar
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    Smile

    Originally Posted by Phoenix9369 View Post
    Just make sure that your total macros for the day stay the same
    It's ok to give in every now and then, in spite of what others might tell you, plus you're 8 weeks out so you still can afford it

    My suggestions is to be a little creative with your meals and to allow yourself to get a LITTLE bit of a cheat during the week.
    That way your brain gets its craving satisfied and you don't hinder your progress.

    But keep the hard work up and don't let this derail you from the end goal.

    Best luck!


    Yes that's what I was thinking, come two weeks time when i'm 6 weeks out I think i would be too scared to binge at all! so maybe just going to relax this time, start fresh tomorrow and hopefully no more over eating till competition time… Thank you for your response! X
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    What will happen is that you will find yourself one week out from your show and asking yourself, "I wonder how much leaner I would have been if I didn't go off my diet plan all those times during prep?" I know, I've been there. I've asked myself that. This past prep I went 22 weeks without a cheat or missing my diet at all and it resulted in my best physique to date. If you visualize hard enough what you are trying to achieve - hunger and temptation don't stand a chance!
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    Registered User LaurieHarris's Avatar
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    Originally Posted by demonwareltd View Post
    What will happen is that you will find yourself one week out from your show and asking yourself, "I wonder how much leaner I would have been if I didn't go off my diet plan all those times during prep?" I know, I've been there. I've asked myself that. This past prep I went 22 weeks without a cheat or missing my diet at all and it resulted in my best physique to date. If you visualize hard enough what you are trying to achieve - hunger and temptation don't stand a chance!
    Yep, i gathered that will be the case.. Not going to let temptation get the better of me for the next 8 weeks!
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    You're helping me so much

    Originally Posted by LaurieHarris View Post
    Soo, it's my first competition ever and I am now 8 weeks out.. at first I was doing so well, the weight was dropping off etc. Now i still feel like I am looking leaner each week, but for the last few weeks I have been working so hard during the week and then when it comes to my higher carb day each week or re-feed every other week I have found myself majorly over eating and at some points binging.. I have been at social situations on the weekends where I have found it too difficult and just given in to eating loads of food.. and I am now so worried that I have been undoing all my hard work and won't be able to lose any more weight! My cardio each week has increased as it is and during the week my weight comes down and down and then back after the weekend of eating i'm back where I started.. I know it's all new to me and I am going to find it challenging and make mistakes but not sure how to overcome this and stop with the over eating!! hopefully I am not the only one who's done this :/ helllllppp!!
    I know your original post is so old, and you probably aren't checking this. However, I wanted to let you know that I got a lot of comfort from your post. To give you a bit of a backstory, I used to be fat and have lost 80 pounds over the last 1.5 years. I am competing in my first men's physique competition this summer (currently eight weeks out) as a personal "**** you" to the former fat guy I used to be. What kept me going through my general weight loss was cheats. I started with cheat weekends: complete binges from Friday at 12pm through Sunday at bed time. I transitioned to cheat days (complete binges on Saturdays only), and now I'm at one cheat meal per week. The problem is that these cheat meals typically turn into a binge. Now that I'm deep into contest prep, I have to let those binges go. So far I have not been successful. I'll go two weeks following my macros perfectly and then completely fall apart and consciously make the decision to binge. I'm not sure what is wrong with me, but I find comfort knowing that others in contest prep have similar issues. I'm currently around 7% BF and leaner than I've ever been, so I'm sure I'll be fine. However, nothing compares to that crippling guilt that follows a binge.
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