1.
HOW TO DRINK
WITHOUT
DAMAGING
PROGRESS

2.
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Do you or don’t you, that is the question. In the health and fitness world, the
consumption of alcohol is often demonized for its potential negative effects on body
composition.WhatifItoldyouthatitispossibletobesocial,enjoynightsoutandstill
have a killer physique? With some planning and discipline, you absolutely can have the
bestofbothworlds,here’show:
EAT SMART BEFORE, DURING AND AFTER
Itisn’talwaysthedrinkingthatistheculprit,inmostcasesitisourfoodchoicewhilst
wearedrinkingandalsothehangoverfoodthatthrowsusoutofourenergy
expenditurebalancefortheweek.Ifyou’reoutforafewbeverages,chompingdown
pizzaorburgerswiththeboysandthenthenextdayhittingupthefamilyfeastboxat
KFCwhenyou’refeelingsorryforyourselfchancesareyou’regoingwayoveryour
calorietargets.

3.
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EAT SMART BEFORE, DURING AND AFTER
Thekeyhereistobemoremindfulofyourchoices,I’lldiscussanotherwayyoucando
thisinthepointbelowbutforthemostpartitjusttakesalittlebitofconsciousness.
Thinkofalcoholasyour“Treat”fortheweek,soinsteadofsmashingcaloriedensefoods
aswell,optforagrilledsteakwithveggiesoraseafoodplattertoreduceoverallcalorie
intakeforthatdayorweek.
Thenextday,insteadofravishingyourwaythrougheverydrivethrough,beprepared;pre-
prep“decent”mealsthedaybeforesothey’reaccessibleinyourfridge,thiswayyou’re
lesslikelytogolookingforcrap.
Alternatively,whipyourselfupsomebaconandeggswithafewpiecesoftoast.Still
deliciousandlessarterycloggingthangreasytakeaway.

4.
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IIFYM
Anotherwayyoucanworkalcoholintoyourlifestyleistosimplytrackandaccountforit.
Useatrackingapptologyouralcoholforthenightandreducecalorieintakefromfood
accordingly.
Theimportantthingistobediligent;ifyoulog4drinks,sticktoonlydrinking4drinksthat
night,orthissystemdoesn’twork.Youcanalsoimplementthisstrategyforyourmeals
thenextday;ifyouknowyou’regoingtowantaburgerforexample,trackthatfoodand
buildtherestofthedayaroundit.
Thiswayinsteadofspillingover,you’recompletelywithinyourtargetsfortheday/week
andthereforearestayingaccountabletoyourgoals.
Thisahighlyrecommendedmethodifyouarewantingtodrinkorbesocialwithfoodand
alterbodycompositionatthesametime.

5.
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DRINK SMART
Didyouknowsomecocktailshaveupwardsof700calories?Ifyou’re
tryingtoshred,you’reprobablynotgoingtowanttohitthepinacoladsmy
friends.
Ifyou’reintheprocessofshiftingyourbodycomposition,optforlower
caloriedrinkssuchasstraightspirits,spiritswithsodawaterordietsoft
drink,litebeersandchampagne.
Thesearethelowestcalorieoptionsofthemorecommonalcoholicdrinks.
Ifyouusethemethodabove,youcaneasilyfit4drinksinforunder500
calories.

6.
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SLEEP
Don’tunderestimatethepowersofthesleepandthepurposeitplaysinyournextday
foodantics.Notonlyissleepessentialfordetoxingandhelpingtheliverprocessthe
toxinthatisalcohol,butitiscrucialinstabilizinghungerhormonesandthereward
centersinourbrains.
More,qualitysleepafteranightoutmeansyouarelesslikelytoseekoutthatKFCwe
spokeaboutearlier.Alackofqualitysleepleadstoyoubeingincreasinglyhungry,less
satiatedwhenyoudoeatandcravingfoodsthatsetofdopaminereceptors,allinalla
shreddersnightmare;essentiallyyoubecomeabottomlesspitforallthingssugar.
Ifyouarelookingtoimprovebodycomposition,setyourselfsomeboundaries;trytoget
homeatadecenthour,drinksomewaterandhitthehay.Bydoingso,you’reputting
yourselfinamuchbetterpositiontoachieveyourgoalsthefollowingday!

7.
Incorporatingdrinkingtoyourlifestylewhilsttryingtochangeyourbodycompositionis
absolutelypossible,itjustrequiresplanning.Unlessyouarepreppingforashow,tryto
treattheartofbio-transformationasalifestyle,itshouldn’tbetorture;youdon’tneedto
fearsocialoccasionsandoutings.Enjoyyourselfanddrinkresponsibly.
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