Lets say for example, that A was cutting. A was on a reasonable deficit, with a 3 times per week full body programme, and 2 hiit sessions, 1 ss cardio session.

On sunday, A ate some dark chocolate. It started as a "dark chocolate is good for you" boost, and ended up "hmm, more dark chocolate must be good for me **** that was a few hundred extra calories i didnt need".

Now that would clearly remove the weekly deficit in A's diet. So, should A adjust his diet to reduce the kcalories over the next few days to account for it, and maybe some extra cardio to deplete all the extra sugar-fuelled glycogen??

OK OK it was me, but i had knocked the kcals down because of it and im feeling slugging, tired and underfed. I dont eat much bread, but last night i got in late and was sick with hunger/protein caused by two tins of post workout tuna and nothing else - so the pb on toast x 2 came out! Also, someone asked me that question at the gym last night. Seems as is people are eating to work off guilt rather than with long term goals in sight.

Normally im good at the macro side of eating - but i know when ive over carbed and feel very flabby over the next few days.

So do you ignore your fall downs or make amends asap?

thanks
ben

I'm gonna disagree with DW here. Imo, the idea is to include your cheat meals as part of your daily calorie total. By sticking to your daily total, you send a message to yourself, and your body..that if it/you want(s) to pig out on chocolate, being tired and miserable for a couple days is the price you pay.

With enough tenacity, your view on what you want to put in your mouth should adjust itself. It's just that, like anything you're not used to, it's probably going to be unpleasant, and definitely will be uncomfortable, at first.

It may sound kind of harsh, but it's definitely working for me, and I'm pretty sure it will work for you.

I think there is no harm in the increase of calories if all was well during the rest of the week. The increase will do no harm and can actually help stimulate thyroid/metabolism depending on your level of fitness and how long you have maintained the same caloric intake for.

I guess I should add that I was assuming you're already cycling both the % of calorie intake from carbs and calorie totals on a daily basis. (Which, in retrospect, is quite the leap in logic). Otherwise, I agree with LV and DW.

i have the same amount of protein and fat per day, and then only the carbs vary.

The medium days are 1.25g per llb (210g). low are .75 of that and high are 1.25 of that.

The high days should offset the low days - ie only getting more carbs when you need them - so just wondered what to do when you go above and beyong an offset into a huge surplus.

I chose carb cycling as it can be forgiving of the excesses - i can incoporate the friday and sunday family meals into higher days. however i spend all my time thinking about what and when; and have been generally feeling like crap (i also have sleeping trouble).

im adding muscle in 10 days time and want to do so with minimal fat gains even if progress is a little slower.

thanks