This weekend honor the brave men and women who gave their lives to protect our freedom. Many of us will be honoring their sacrifice by participating in Murph and ringing in the start of the summer with BBQs, shore trips, pool days, refreshing beverages, and possible unknown macros. No need to stress or skip your BFF's famous burgers just because you're counting macros. Here's our stress free strategy for MDW.
Similar to strategies found in Macro Strategy Series: Epic Night Out, try and hit a workout, drink your water, pack your meals with tons of veggies, and try and hit between 60-75% of your protein intake pre-BBQ. If you're a lover of BBQ, then lower that to between 50-60% of your protein macros before.
If you're bringing a dish try and get a feel from the host about the other side dishes available. If you're not hearing a veggie side, volunteer to bring that in addition to your famous side dish.
Instead of mindlessly picking or grazing, create a balanced plate. First, let's make sure our plate is loaded up on protein. I always suggest going for leaner cuts of meat when it's available. Next, we're going to add some color to that plate with a mix of veggies (about 2 handfuls). Finally, we can fill in the rest of our plate small portions of carb side dishes or the appetizer dip you've been dying to try.
You're not done yet, now that you have a beautiful plate you need to make sure you finish the protein and veggies before you finish the sides. Not saying you need to down your meat and veggies first, but they shouldn't be what's left on your plate at the end of your meal.
If after your meal, the pasta salad is still calling your name, create another plate with smaller portions of meat and veggies, with the potato salad as the side. Same practice applies.
Ahhh yes summer brews and margs, my favorite. Don't be fooled, abstaining from drinking will absolutely help you reach your goals sooner. However, if you are going to partake be sure to keep your water intake continuously between your drinks and choose drinks that are lower in sugar.
My go-to summer drinks are either a spiked seltzer can like Spiked Seltzer or White Claw, or a seltzer with Espolon Blanco tequila & lime. The sugar is low, and the taste is refreshing. Be warned, the spiked seltzers usually contain 6% + alcohol by volume.
How to Count Alcohol
Calculating alcohol can get tricky. We count them as a carb, fat, or mix of both. Before heading out, think about how many drinks you plan to have and what they will be.
Example: If you're looking to drink 1 Sam Summer Ale you can count it 1 of 3 ways:
Total Calories in Sam Summer Ale: 166
As Carbs: 166/4 = Count as 42g of carbs
As Fat: 166/9 = Count as 18g of fat
Half & Half 166/ 2 = 83 then count carbs 105/4= 21g, or 105/9= count as fat 9g.
I know math is the LAST thing you want to be doing while you're out celebrating. Not to worry, you can also type into MFP your drink of choice as carbs or as fats and it should come up. If you type in, "red wine as carb" it will come up as the amount of carbs in generic red wine. This metod works best when you keep your choices generic. If it's a Dogfish Head 90 Min IPA just type in "IPA as carbs" and pick one close enough.
If every MDW you somehow morph into your college self, shotgunning beers, running the flip-cup table or whooping some young kids asses in pong, just try and drink water. You’ll most likely wake up the next day down (thanks dehydration) and the day after you will be up as your body tries to find balance again. Not to mention, the hangover will be REAL, and your workouts during the week will most likely suffer. Trust me, I've been there. #SmileYou'reInSeaIsle
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.