Tag Archives: cutting

Will Alcohol Ruin Your Gains? Common Sense Approach to Alcohol and Lifting

To live a fulfilling life, you need to be able to have a good time and relax.

Sometimes that means putting business and training aside, and letting loose out on the town. For a lot of us, letting loose means having a few drinks, sharing some laughs, and maybe even causing a little trouble.

I know when I go out, my “good time” usually involves my friends Mr. Makers Mark and Mr. Tequila Shot.

As someone who takes the fitness game seriously, what you shouldn’t do is swear off alcohol because you are afraid it ruins your gains or makes you fat. That’s a myth, a fear tactic, plain ol’ nonsense. However you want to put it. There is no reason to think alcohol and lifting can’t co-exist.

If you want to have a few drinks , especially after working your ass off for extended periods of time, by all means do it. Reward yourself. If you stay in the grind too long, you will burn out, which in my opinion leads to far more problems than nursing a hangover every now and then.

This doesn’t mean I’m advocating being a heavy drinker, nor am I saying that you need to drink to have a good time. My intention is to just shed some light that a little bit of debauchery a few nights a month will not wreck your progress if you are associating alcohol with negative effects on your strength gains and physique.

wedding_crashers

With this in mind, there are two things to consider when drinking that will allow you to have a few guilt-free adult beverages.

#1: Do Not Cave to Drunken Munchies

Alcohol does not make you fat, but a night of drinking does push the boundaries of self-discipline in your diet.

How many of you have hit up a night at the bar, and then crushed the fast food drive-thru or pizza place on the way home for a night cap of binge eating? I know I have.

Nailing down your diet during the day, but then finishing the night off with a 1000 calorie munchie-impulse meal will surely put add some thickness to your midsection. That’s the kind of shit that makes you fat, not a few drinks at the bar.

If you know you’re going to be hungry at the end of the night, have some stuff on hand at home to either make yourself a healthy meal or have something prepped and ready to go that will cure the munchies and feed your physique in a responsible way.

#2: Lay Off the Girly Drinks

Much like I’m a minimalist in my training, being a minimalist as a drinker is important as well.

Complex drinks that are loaded with sugary mixers have a ton of excess calories, plus they will give you one hell of a hangover…

Stick to the basics. Alcohol + Zero/Low Calorie Mixer. Vodka Soda is a good example.

Fancy cocktails should set off warning signs in your mind that say “Don’t Drink Me”.

A rule I give to a lot of people is to “Never drink your calories” and this applies perfectly to this scenario. 800 calorie margaritas on top of your daily allotment of food calories will put you way over surplus amounts, an even bigger problem if you are trying to shed weight and need to be in a deficit.

#3: What About Beer?bud light chick

There have been a lot of studies highlighting the estrogenic effects, carb amounts, and inherent weight gain from drinking beer. While there is some truth to those studies, beer is one of those vices where “everything in moderation” applies.

Having a few beers here and there won’t hurt you. What will hurt you is when you are drinking 5+ a night trying to maintain a buzz (which is why I like taking shots, but that’s beside the point). Do that several times a month and boom, you’ve added a couple of unwanted pounds to your frame.

Moral of the Story

Don’t obsess over whether or not you have a drink or two.

Like going out and having a good time? Then do it. I can guarantee you that the memories you make causing trouble with your buddies will far outweigh the pound or two you see on the scale or that you add to the bar.

Don’t make it an unhealthy habit, but don’t restrict yourself to the point that it has unwanted side effects on your personal life and relationships. I was that guy once in college when training consumed my life, and looking back on it now, I regret not going out with my buddies as much and creating even more memories than I have now. Sometimes you just need to take a step back and let yourself live a little…

— Tank

Primal Nutrition: The Carbs at Night Myth

When I explain to people how I eat, and how I would recommend them to eat, I always get the same response.

“But Tank, doesn’t eating a lot of carbs at night make you fat?”

This cements the fact that fitness and diet myths are deep rooted and it makes my job as a strength coach even more important to help spread some truth.

Calories at night are not bad. Carbs at night are not bad. Eating this way will not make you fat.

But you will get fat by over-eating your carb and caloric needs throughout the course of the entire day.

Stuffing your face all day and then piling a huge dinner on top of that ups your chances of overshooting your caloric needs and packing on the pounds.

This is where it’s important to look at your diet as a whole (24 hour cycle) as opposed to meal by meal.

Primal Man vs Modern Man

Not eating a lot of carbs at night goes completely against Primal instincts and history, and is the complete opposite of our psyche and social patterns.

primal diet

Primal man under-ate throughout the course of the day because he was too busy grazing, hunting, fetching water, running from saber tooth tigers, and hustling his ass off to survive. After he returned home at night, he’d lounge around and feast on his daily conquests replenishing his glycogen stores from a hard day’s work, and sleep deeply with a full stomach. That nightly feast fueled him for the following day’s activity.

Fast forward to modern society. Our DNA has barely changed from Primal man. Our lives are somewhat different as far as our activity and exertion levels, but our routines and instincts are not. Most of us work during the day (albeit it sitting on our asses much more, which is another reason to not eat big during the day). At some point, we lift heavy weights and train. After work, current norms call for happy hours, social dinners, and family feasts where eating big is a natural occurrence. Our natural psychology makes kicking back and eating big at night appealing.

How I Recommend Eating

So why go against the grain of what our minds, bodies, and social patterns tell us? Is there a better way to approach our daily eating routines?

Of course there is.

First off, I’m a huge fan of intermittent fasting and under-eating during the day. And despite the potential backlash I get from the community, I’m not a big breakfast fan either. That’s a whole other story, but if you want the low-down on that, check it out here: Is Breakfast Really That Important?

Fasting allows you to burn body fat at a much higher rate naturally, and minimizes the amount of time you need to spend doing cardio. Under-eating during the day keeps your energy levels up and makes you much more productive.

(Besides, as I alluded to earlier, unless you work a manual labor job, you simply don’t need a lot of caloric intake during the day. An no, you will not go catabolic if you don’t eat every few hours. That’s another myth perpetuated by the fitness/supplement industry).

Then after a day of work and intense training, your body will be in a glycogen depleted state in the evening.

Enter the nightly feast.

Because you under-eat during the day, your body will be primed for calories and carbs, causing carbs to be much more likely stored as glycogen rather than fat. Eating big following the day’s activity will also promote recovery, muscle repair, and help put you in an enhanced anabolic state for growth.

Coinciding with our natural instincts, eating big at night will also promote deeper sleep, critical for protecting your nervous and hormonal systems. And by refueling your glycogen stores in the evening, you will be fueled for upwards of 12 hours, which will carry you well into the next day.

** Because you under-eat during the day, it is critical that you make up your caloric deficit at night and eat enough to put yourself in a caloric surplus if you are trying to gain weight **

Plus, you’ll probably be far happier eating this way and I can almost guarantee that this will be more conducive to your lifestyle and social schedule.

This is precisely how I eat, and how a lot of my clients eat as well. I’ve never strayed above 15% body fat eating this way, and if I need to gain weight, I just up my caloric intake for the day (I gained 20 pounds in 2 months this past summer maintaining this lifestyle to prep for a Strongman competition).

The Bottom Line

Look at your diet as a whole.

Eating carbs at night and increasing the caloric content of your nightly meals is just a way of shifting your eating patterns (which will align much more closely with your psyche, Primal instincts, social schedule, and your goals of fat loss and muscle growth).

This way of eating has been documented by countless studies, and I’ve been eating this way for years. Everyone I’ve ever converted to this style of eating is amazed at how quickly they see results, not only in their body, but in their mindset as well.

Don’t let the “carbs at night” myth mess with your lifestyle. In fact, eat big at night and start reaping the rewards.

— Tank