06/14/2026
Let's talk about alcohol consumption.
Heres a personal strategy that I use to keep in shape (and for my clients who drink) while having the occasional (heavy) drink nights.
Compensation strategy
1. If you know that you are having a big night of drinks, severely limit your calorie intake on the day itself. Example - eat only pure lean protein to keep your calories low like chicken breast, lean white fish (skip fatty fishes like salmon), lean pork, lean turkey etc.. you get the drift.
2. Calculate your daily protein requirements, take your bodyweight in kg x 1.78. Eg. 82kg x 1.78 = 150
150g of protein daily.
If your daily protein target is 150g of protein per day.
150g of protein x 4 = 600 calories.
You can use protein powder to achieve this as well
* Keep this number tight so u have more calories for your alcohol intake. If your daily maintenance calories are 2000, then 2000-600=1400.
You now have 1400 calories allowance for drinks. 1400 = 14 shots of hard liquor/2 bottles of wine/6-7 pints of beer.
3. I recommend doing this on the day of drinking itself, rather than compensate the next day. Always practice discipline first before 'reward'.
4. Remember this is just a compensation strategy and should not be used regularly, as alcohol affects your sleep and recovery. Alcohol is essentially empty calories (that does nothing to feed your body) and if you are serious about your fitness goals, you should ideally allocate all your calories to nutritious food. If you abuse this regularly, your fitness progress and gains will be negatively impacted. Use it for your occasional heavy drinking sessions.
5. It may be unrealistic for some people to avoid alcohol completely, so you can implement this strategy as part of a balanced routine that still allows you to include drinks in your routine.
