I had to laugh when i read that question as it falls along with a lot of the questions i get. They usually go something like "shawn i want to party but i want to still have my abs, how do i do this?" or "shawn help! i am going out to eat at an unhealthy restaurant and i don't want to gain fat!"
LOL! This blog will cover how to still have a life and still look ripped :)
The first thing you guys need to understand is that 1 or 2 cheat meals (not days) are not going to hurt you in any way, at the end of the week it's all about if you ate a surplus or if you ate a deficit. Now the Second thing you guys should learn is the term IIFYM (if it fits your macros)- now I DO NOT ALWAYS AGREE WITH THIS! because i like eating whole healthy foods but IIFYM is useful tho sometimes when it comes to going out with friends and the random going out to unhealthy restaurants throughout the week that so many people do. Let me explain IIFYM- this is a method of eating that a lot of body builders do, i have even herd of some using this on a cutting diet eating at fast food places and getting crazy ripped! IIFYM is simply saying that the body does not know the difference between a order of french fry and a baked sweet potato (measured to the same amount of course) and that as long as you hit your macros daily you will be good. Now like i said before i don't follow this rule because i don't eat crap! but the times i do use this is when i know i will be eating a not so healthy meal or enjoying some food i don't usually eat. Remember i eat close to 95% clean every single day! even my re-feed days are close to 95% clean, i don't like eating crap because i then feel like crap. But IIFYM is what i use when i do cheat. SO HOW DOES ONE DO THIS? ok here is an example- a guy has a set level of calories currently for 2000 with p/c/f as 45/30/20 (a simple cutting plan) this guy plans all his food a day in advance (just like i do) and after his mid afternoon snack he gets a call from a friend saying they want to go to a restaurant. This guy had his supper ready to eat and prepared of 6oz chicken, 120g sweet potato, and about 1/4 avocado- roughly 40g protein, 30g carbs, and 10g fat. so this guy after he is done talking on the phone would simply put that meal in the fridge for another time. and then once he knows where they are going to eat, lets say a mexican restaurant, he simply goes online finds that restaurant and finds calorie estimations for those meals they offer, he then would first find the amount of protein to order, and he sees that they really just offer different types of pork so he finds how many oz equal close to 40g of protein and makes a note, then he also sees the pork has about 20 grams of fat for that serving- he has to then make a note to not take in anymore fat grams for the day or he would be over his set amount for the day (he had a protein shake planned with natural peanut butter for his late night snack- now he just simply takes out the PB ) so back to the meal- he has protein and fat covered now he just needs the carbs, and he is craving some tortilla chips so he finds the calculations that equal the same amount of carbs for the chips and he has some left over where he can order a side of brown rice! BOOM! there it is! he is now able to go out with his friends and still hit his ratios for the day. Now i know you are thinking this sounds really obsessive and OCD sorta but this really comes down to how committed you are! I never used to know any of this stuff i just worked out daily and ate whatever i wanted- what came from that? good muscle but also i had a decent amount of fat! even being an ectomorph i have to keep track of what i eat. i know exactly what my body needs for it to function and look its best. The ones with the results in this lifestyle are the ones that have the commitment, yes it takes work, and yes it is hard, but anything in life worth doing is not going to be easy- that right there is what separates the Elite from the standard person. Ask your self- "How much do you really want to reach your goals?" Now of course i don't track all the time, i love cheat meals and enjoy them freely! but in moderation, that is key. The times in the year where i don't track are- Birthdays, Holidays, special occasions, and Planned cheat meals. Remember this: Cheat meals are ok as long as they are planned and as long as you don't take advantage of them. Simply plan your cheat meals in advance and don't deviate off course until that meal comes up. Those are all simple rules to follow to remain lean and still enjoy getting out. You only live life once :)
1. drink twice the amount of water you usually drink on that day.
2. between each beer, just down a glass of water.
3. try to stick to only eating protein, veggies, and healthy fats while drinking.
4. The day you are going to be drinking, eat low carb.
5. This is the most important one, HAVE FUN!
also here is a myth buster for you- the myth that when you drink alcohol it tells the body to store whatever you ate as fat, that is simply bull crap and not true at all, if this was the case i would be over weight lol, i love to joy a beer with my dinner atlas a couple times a week. The simple truth is Calories in V.S Calories Out. If you take in more then you burn you gain weight, if you take in less you loose. It's the basics of the science of Thermogenic's, there is no such thing as a certain food or drink that makes you fat, the only thing that matters in terms of gaining is if you took in a surplus. Macronutrients determine where that weight comes from, rather it be muscle or fat but thats a blog for another day ;)
Peace, Fausey
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