after the weekend
had a big weekend? here's the plan.
One heavy weekend doesn't undo a good week. What matters is the seven-day picture. The compensation plan spreads the extra over the next few days in a way that fits your goal, so you don't have to starve on Monday.
why the week, not the day
Body weight, muscle and energy respond to averages over days and weeks. A 1,500 kcal surplus on Saturday spread across five days is about 300 kcal less per day. Very doable, no drama.
it depends on your goal
Losing weight: a modest calorie trim over the next days and a bit more walking.
Building muscle: no cutting. Protein back up, sleep, and a proper session once you've recovered.
More energy: water, early nights and an easy day before anything hard.
how passt does it
Tell your buddy what happened, in a sentence or a photo. passt estimates the damage, checks your weekly budget, your burn and your goals, and suggests a concrete plan for the next days. Assumptions are shown, and you can change them.
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