week long binge and eat fest

[j001]

hi guys!

first of happy fathers day to all the dads on the forum!

so as the topic said i went on a week long binge!!

i have been eating very strict and training 5 days a week sometimes 6 days since the first week in January
was in a caloric surplus for the first part of the year then did a kind of short diet(caloric deficit) period and lost like 10 to 12 kgs( i posted it in another thread when i asked about bulking advice)

so then i started bulking again and kicked the training up even higher and it went good for like a month and a half gains where steady and training was good

but then all of sudden i got like really burned out, my body took long to recover i wasn't motivated to train or stick to my idet or anything and plus some personal matters arose with me and my girlfriend which also affected me(but we are fine now!!)

so i decided to take a short break (original plan was for like 4 or 5 days) of no training and eating like a "normal" person no weighing my food or counting calories just to take like a mental and physical break

course it went completely out of hand and i ate like this from the 11th til like yesterday so thats 10 days!

went from 82kg (could see upper abdominal lines slightly) to 86.5kg (cant see line anymore only a little little bit )

so after this massive story my question is how to rebound from this?

a) should i just get back to my normal diet which was a 300 calorie surplus and keep pushing on
b) should i go i to a deficit and do a mini diet?

sorry for the huge post! I used to be a fat kid so i have quite a mental complex about fat and being fat so that's why this freaks me out so much

[PistolPete33]

The best advice is that this is a marathon and not a sprint. You can't change what you just did you can only learn from it. It takes 2 weeks to change your lifestyle so just take the next two weeks to ensure you're back to your healthy ways. 11 days of bad habits will hardly lead to any loss over the course of the year. See things in the bigger picture and it really isn't a big setback

[GirlyGymRat]

Slow and steady is the best advice. I am more like the rabbit. I want quick!

Binging is really awful approach. You may find it better to have a cheat meal once weekly.

[Back In Black]

Slow and steady is the best advice. I am more like the rabbit. I want quick!

Binging is really awful approach. You may find it better to have a cheat meal once weekly.

I'm your man

OP don't beat yourself up over it just go back to what you were doing and don't do it again.

[MR-FQ320]

OP Are you on cycle ? Finished a cycle ?

[davidtheman100]

It sucks in the now but let it motivate you for the future and remember how you feel now like crap so that you remember the feeling you had when you feel like doing it again..Especially when bulking i like to incorporate a good sized cheat meal once a week and i feel it actually helps the progress and keeps cravings to a min. but sometimes to just have a little something that you're craving rather than going on an all out binge is the best way to go..You'll figure out some strategies that work for you soon enough it seems like you've been making good progress don't let this little road block stop you

[uhit]

Just get back on track and don't let it bother you. Keep yourself focused on the end goal