nah, I mean from moderately depleted to carb loaded, my weight spikes 12 pounds the night of the carb load.
Then I use the bathroom and eat for a few days to scale back to maintenance or dieting (which for me would be about 330g carbs one day and 165-250 the next couple which are maintenance days)- and at this point my weight has dropped back down 6 pounds to my normal carb loaded weight.
Last time I did this, I was 185 moderately depleted. I carbed up that night and all of the next day and weighed 197. Two days of normal eating later, I was a moderately carb loaded 191, which is the weight I would walk around with at maintenance as long as I didn’t drop carbs really low and kept taking my creatine and drinking water.
I took a week off dieting like this and am back on, finishing my cut right now. Hoping to drop 6 pounds of fat down to < 180 and weigh around 185 carb loaded but it’s a long shot because I wasted time and planned poorly. Then I’ll go on vacation and eat at maintenance, and soon after transition back to bulking cuz I’m tiny!
So, eat a few days at maintenance, and you should drop off several of those pounds of water weight. Like, probably at least a 1/3 drop.
What happened? and do you feel like you look worse?
Because you may very well have just replenished your muscle glycogen stores (especially if this was after a workout) and gained a little fat. In which case you would look bigger and fuller with slightly worse definition and should be much stronger.
Or, you may have gained a little fat and bloated like crazy if you weren’t very depleted, ate really terrible, or didn’t do a workout before all of that overeating. If that’s the case, you will have to do a little more work but even so it’s not a huge deal and your weight will come back down. I really doubt you gained more than a few pounds of fat in 4 days, and it could be much better depending on the other variables.
Regardless, if you’re gonna binge like that you’ve gotta plan it to make the most of it.