I like to party.

Just kidding…I don’t party.

But, some of you do!

No judging here.

A lot of clients I talk to want to be able to fit alcohol into their nutrition program for many reasons…

Business dinner, they enjoy a glass of wine with dinner, or they legit like to party.

And it’s totally doable to be able to fit in an alcoholic beverage on occasion and still get the body composition goals you are looking for.

Before I continue, I will say if your goals are performance like competing in CrossFit or a 3-6 month diet to step on a bodybuilding stage we might need to stay away until it’s your off season.

And just a rule of thumb if you are going to drink alcohol you might need to tweak some things with your diet the day of or week.

Glass of wine for dinner?

Think about reducing your carbohydrate portion or taking it out if your goal is fat loss.

6-8 ounces of chicken and brussel sprouts, plus your glass of wine.

The wine is your carbs 

Save the fruit and starchy carbs around your training.

Or maybe you are going out?

You could eat a healthy meal at home and just go drink.

Stick to wine, 1-2 beers, hard liquor and reduce the fruity drinks.

Do you track your macro nutrients?

Then you have a protein, carbohydrate and fat recommendation to stick to and can track the alcohol within your numbers.

Since alcohol is it’s own macro nutrient that we don’t actually use when tracking we can use our fats and carbohydrates to designate or calories to alcohol.

Here’s how it works:

When recording alcohol in My Fitness Pal or My Macros+ you have the choice of recording it as fats, carbs, or a mixture of both. Basically you divide the calories in the drink by either 9(fats) or 4(carbs). Here are some examples:

RED WINE – 5 OZ.
5oz. red wine = 129 calories
129 / 4 = 32g carb
129 / 9 = 14g fat
You could decide to record it ½ and ½ as 16g carb and 7g fat

WHITE WINE – 5 OZ.
5oz. white wine = 121 calories
121 / 4 = 30g carb
121 / 9 = 13g fat
You could decide to record it ½ and ½ as 15g carb and 6.5g fat

CHAMPAGNE – 5OZ.
5oz. champagne – 98cal
98 / 4 = 24.5g carb
98 / 9 = 11g fat
You could decide to record it ½ and ½ as 12g carb and 5.5g fat

VODKA – 90 PROOF 1.5 OZ.
1 shot = 110 cals
110 / 4 = 28g carb
110 / 9 = 12g fat
You could decide to record it ½ and ½ as 14g carb and 6g fat

TEQUILA – PETRON 1.5 OZ.
1 shot = 105 cals
105 / 4 = 26g carb
105 / 9 = 11.7g fat
You could decide to record it ½ and ½ as 13g carb and 5.8g fat

BUD LIGHT – 12 OZ.
1 beer = 110 cals
110 / 4 = 28g carb
110 / 9 = 12g fat
You could decide to record it ½ and ½ as 14g carb and 6g fat

Enjoy your weekend!

Evan, evan@forge-rx.com