Slipped up on my diet pre contest

You’re one week out from stepping on stage, and you slipped with peanut butter. Don’t panic — this happens to a lot of competitors during peak week. The good news is: one binge or slip doesn’t ruin your prep, especially if you’re smart about how you handle the next few days.

Here’s what’s going on, and how you can manage it:

🥜 Why Peanut Butter Hits Hard Pre-Contest

High calorie density → 1 cup PB can be ~1,500–1,600 calories. Even “just a few spoonfuls” adds up quickly.

Fats & sodium → Fat digestion is slow, so you’ll feel bloated and watery. Sodium (if salted PB) can cause temporary water retention.Carb spillover → PB has carbs too, and if glycogen stores were low, they might soak up some water, creating a “puffy” look.

✅ Immediate Damage Control

Don’t punish with cardio binges right away.
Over-correcting often leads to fatigue, flat muscles, and more cravings.

Increase water intake.
At least 1–1.5 extra liters today to help flush sodium and keep digestion moving.Go for clean fiber.
Lots of veggies (asparagus, spinach, zucchini, cucumber) — helps with digestion and diuresis.Return to your plan.
Get right back on your prep diet as if nothing happened. Consistency is the biggest factor.

⚡ Short-Term Adjustments (if coach-approved)

Slightly reduce dietary fats for 1–2 days to balance out the PB calories.

Keep training intensity normal — don’t overtrain, but a good workout will help partition some of those calories into muscle.Monitor your look daily — sometimes the extra calories can even “fill you out” depending on your glycogen status.

💡 Reframe the Mistake

Many competitors actually intentionally load with nut butters or fats before stepping on stage to fill out. So while the timing wasn’t ideal, your body may utilize those calories better than you think. With a week left, you have time to dial things back and still bring in a sharp look.