Of which I suffer from. Being inconsistent is a sure fire way to not reach your goals or slow down the process of getting there. It goes in both directions; whether you are trying to lose weight and get lean or add some mass.
You must be consistent in both diet and training.
Missing meals when losing weight will adversely affect your metabolism and the body will stubbornly hold on to its fat. Missing meals when growing means you are not getting the calories in to grow or even to recover quick enough from a previous session to train again. Don’t stress so much about missing meals, just get those macros in when you can. If you miss a meal, make up for it in another meal or even wake up in the middle of the night for a shake.
Missing training sessions when losing weight again kicks around your metabolism. Keep using and building muscle so the calories you do eat go to muscle use and not fat. The fat you already have will come off if your metabolism is balanced. Missing training sessions when growing isn’t that big of a deal because size is gained in the kitchen more than the gym, however, however, when you are in the gym you must consistently train the big compound lifts (squats, deadlifts, olympic lifts, chins, rows, carries). Train them regularly and try to regularly add weight or reps.
Don’t get discouraged or upset if you miss a week. Just get right back on track. 6 months of consistency and you should see a fair difference. If you’re consistent for months and nothing changes, then you need to change that consistency. More calories, different training program, new rep/set schemes, or a professional/medical visit.
Larry Henrikson 