Welcome to the Macro Strategy Series . Here you'll find tips & tactics to guide you through various flexible dieting situations.
Epic nights can be filled with circumstances out of our control. Maybe we're going out for a bachelorette party, meeting friends for dinner and drinks, or celebrating a birthday. No matter the situation, there's always room for preparation. Learn these tactics to help you stay within your macros and still enjoy your night out.
If you know where you'll be headed for dinner, research their menu ahead of time. Check out their options for sides, build-your own options, and entrees. At most restaurants, entrees tend to include a vegetable, starch and carb with the option to swap out sides. When ordering be sure to ask if they add butter to your vegetables. If possible, ask for your veggies without the butter.
After your recon session, see if the restaurant you're headed to has a presence on MFP. This could go one of two ways:
Example: Recently my boyfriend and I went to our favorite noodle house in Philadelphia, Cheu Noodle. Their Brisket Ramen is what dreams are made of. Cheu isn't on MFP so I searched Brisket Ramen and found one that looks similar. I added it to MFP and then created my meals for the remainder of the day with my left over macros.
JAM DOWN VEGGIES & PROTEIN
If you were able to log a meal in MFP or not, you should make sure to hit your fiber and aim to be within 25-50 grams of your protein. Most meals out usually consist of higher carb and fat dishes. Plan to eat your carbs only around your workouts and keep fat to a minimum before dinner. This will give you a bit of wiggle room since you'll be guesstimating you're macros for dinner as well as supplying your body with a flow of muscle building protein and micronutrients.
If you're planning an epic night out be sure to plan a badass workout filled with lifting and HIIT before hand. Not only will you feel awesome from the extra kick of post-workout endorphines, your body will be ready to turn your fuel into new muscles mass.
KNOW YOUR DRINKS
Calculating alcohol can get tricky. We count them as a carb, fat, or mix of both. Before going out think about how many drinks you plan to have and what they will be.
Example: If you're looking to drink 1 pint of Guinness stout, you can count it 1 of 3 ways:
Total Calories in 1 pint of Guinness Stout : 210
As Carbs: 210/4 = 53g of carbs
As Fat: 210/9 =23g of fat
Half & Half 210/ 2 = 105 then as carbs 105/4= 26g, As fat 105/9= 12g.
In addition to tracking your drinks, try to follow each with a water or seltzer. Dehydration is the major cause of hangovers and if you're past the age of 28 like myself, avoiding hangovers is a life or death situation.
PRO TIP: Seltzer with Lime or Lemon at the bar looks like a vodka soda and often gets your peer pressuring friends off your back.
LATE NIGHT SNACK ATTACK
Sometimes drunk happens. It can be deliberate or sneak up on you. Either way, drunk loves late night snacks. Before heading out for the night leave yourself a note reminding drunk you of your macro friendly snacks. You may even leave some of them on the table as a reminder and to keep yourself from foraging through your pantry. I like to leave myself a note reminding me of the Halo Top in the fridge. That's usually enough for me to forget about foods in my pantry.
Share your EPIC NIGHT OUT tactics in the comment below!
KTo picks up heavy objects, makes sense of macros, provides simple meal prep plans, advises on flexible dieting solutions, celebrates strength, and occasionally overdoses on pizza.