some help in cutting please...

[Elias]

i am on my first cycle ever of prop 100mg eod.... and i ve been on a cutting diet for some time now eve 2months before my prop cycle. but today i fell of the wagon i had around 12pieces of sushi (rice and shrimps) and then i had some pinapples and 2hours later i had 50gs of oats+salmon sashimi+casein shake+3tbs of honey+some wallnuts!
how damage did i do ?
today is my rest day!
some more info: i do cardio 4 or 5days/week for 40mins after my w/o.

[abbot138]

Deep breath, relax. Its a couple of meals. You aren't going to undo 2+ months of work from over-loading your calories one day. Learn from it. Use it as motiviation for the rest of this week. Think of it as, "well, now I have to work even harder to undo some of that over-eating." Stay on the treadmill an extra 5 minutes. Consider the extra calories extra fuel for tomorrow's training and just get after it. Its not the end of the world as long as it doesnt become a habit.....In the grand sheme of things you really didnt cheat THAT bad, at least most of what you ate had nutritonal value, I have seen and experienced much worse cheating.