Are you wanting to stay shredded but have a Stag Do coming up?
Recently I’ve had the pleasure to help coach my client and good friend Tom who managed to go from 11% body fat to 7% with ripped abs all whilst still building muscle. All while going on a few holidays and a Stag Do..
Now it’s a popular time for stag do’s. With the end of the Summer Season coming to an end, Ibiza Closing Parties and Low Cost Flights.
But a common problem I see too often with guys who want to keep in shape whilst going on a Stag Do. Is that they have no real game plan, or structure and end up going off track completely.
And end up gaining fat.
See Tom had already booked his holiday and stag do well before we even started training with each other. Which is usually the case when trying to shred down for a holiday as we tend to work best towards a goal.
But with careful planning and making the plan fit around this we still managed to drop body fat, build muscle without being a boring bastard and still enjoyed his time away.
We planned out carefully what choices of food he would have AND what drinks to include. Without doing to much damage to his results.
So here are my 3 Top Tips on How YOU could do the same
You will be drinking a lot liquid calories (alcohol) over the next few days, which if done correctly won’t do too much damage. But if done wrong, can.
So alcohol is actually a macronutrient and is 7kcal per gram. But what makes detrimental over time is because of how empty calories it contains. So the best way to combat it is to start reducing your calorie intake a couple of days before the stag do.
So if your Stag Do is on a Friday. Start reducing your calories to around 300-500 on the Wednesday. But play close attention to your actual calorie intake throughout the course, because if you’re only on around 1,800-1,900calories a day. Cutting down to 1,200 isn’t going to be fun..
But if done correctly this will allow you to play around with 600-1000 calories over course the weekend.
But be smart in making the right choice. Ideally opt for a low calorie drink like a gin and tonic or vodka which will set you back between 100-200 calories.
I like to aim for a 2-1 drink ratio, so 2 drinks to 1 Diet Coke or water to dilute some of the alcohol.
But if you prefer a beer use and download my infographic to give you a better variety.
2. Try and workout if possible.
Now I get that you want to fit in and not be seen as the boring one. But I’d highly recommend you ignore your mates on this one.
Working out is going to help keep you on track, reduce the hangover symptoms and help maintain your results.
Again you’ll be burning calories, working your muscles to fight off some of the damage caused across the weekend.
Now I’d try and use a gym for this one but if that’s not possible then try the bodyweight workout below.
My favourite split is a Wholebody approach. Try and aim to be in and out of the gym within 45minutes before you start your day.
This method is called 'Peripheral Heart Action Training'. This is where we will be pairing up the upper and lower body muscle groups to ramp up lactate levels with rest times around the 30-60s mark. Then finished up with some Metabolic conditioning work to round of the session.
Try these workouts down below:
A1. Dumbbell Heel Elevated Squats - 3 sets 8-12 - 45s rest
A2. Neutral Grip Pulldown - 3 sets - 12-15 - 60s rest
B1. Box Step Ups - 3 sets 8-12 - 45s rest
B2. Seated Dumbbell Shoulder Press - 3 sets 12-15 - 60s rest
C1. Leg Press - 3 sets 8-12 - 45s rest
C2. Incline Dumbbell Chest Press - 3 sets 12-15 - 60s rest
D1. Metabolic Finisher - Deadmills 3-5sets 20 seconds SPRINT - 60s rest
Hotel Room Workout
Perform each exercise for 45 seconds with a 15 second rest break. Repeat 3-4 rounds and rest for 90 seconds.
A. Single Leg Hip Thrusters
C. Bodyweight Squats or Squat Jumps
E. High Knees
Metabolic Finisher : Sprint on Spot for 25 seconds - rest for 60s repeat 3-4 sets.
Again, don’t fall a victim to eat shit food all weekend.
By eating good quality food you will
A) give the body good nutrients to help it function better
B) Allow the body to manage the alcohol better
Now the body burns up alcohol for energy (to avoid alcohol toxicity), which reduces the body’s ability to burn fat and other fuel sources.
Also, appetite is also an issue when drinking, especially when the night comes to a closure..
By ensuring you fill your day with good quality nutrients from good proteins, carbohydrates, fats and quality veg/fruit. You will help bring back vital nutrients that are sometimes lost when drinking alcohol.
Try between 2-3 good hearty meals to help reduce the symptoms. Because the more alcohol you have in your blood stream, the harder it is for the liver to function and the effects become more pronounced.
But remember you can still have fun AND still stay shredded.
If you’d like help and get results like my client Tom then I’d love to hear from you.
I’m actually starting up my new 8 Week Male Warrior Seminar Private Fat Loss Programme here in Cambridge, where I’ll be training guys just like you who want to feel more confident taking their shirt off, who want to build muscle and become better versions of themselves.
Very soon so If you’d like to be apart of it..
Simply drop myself an email on email@example.com OR click on this link and we can jump on a call.
I look forward to hearing from you soon!