Your amount of exercise will likely not make-up for a BIG INDULGENCE. Justifying an indulgent meal or food with exercise just doesn’t work with the amount of training that most of us do. Not to mention the fact that all calories are not created equal. It’s not as simple as calories in vs. calories out because different types of calories affect our hormones and metabolism differently. Calories do come into play in certain instances, but you first want to focus on the quality of the food you are consuming.
You can’t fuel your body with junk and expect it to perform. Just like you wouldn’t expect your car to run without proper fuel, you can’t expect your body to perform with junky fuel. Processed carbohydrates, sugar, or soda only give you a sugar high. They do not give your body the building blocks that it needs to perform in the gym or life. You won’t improve your performance and results week after week without eating quality protein, non-starchy vegetables, healthy fats, and the right amount of carbohydrates for your body and activity level.
You won’t have the energy to train if you aren’t eating enough calories and/or carbohydrates. Skimping on calories and/or carbohydrates will leave you without the energy your body needs to train consistently. A very restrictive nutrition plan paired with hardcore training, could leave you leaning on muscle mass for energy.
You won’t have the motivation to train if you aren’t eating right. Diet and exercise are a feedback loop. When you eat well, you are more motivated to move, and when you move you are more motivated to eat well. Not eating quality nutrient dense foods can leave you feeling tired and bogged down - not exactly how you want to feel in order to get after it in the gym.
You are more likely to get sick and/or hurt. When you are sick or injured you can’t train. Poor nutrition can lead to a weakened immune system. The bulk of your immune system is housed in your gut. Therefore, if you are constantly eating foods that cause inflammation and lead to leaky gut (sugar, alcohol, processed carbohydrates, gluten, dairy, soy) you are much more likely to be sick.