That Weekend Warrior Diet
Happy July and welcome to this doozy of a read!
Many of my clients (you all, reading this right now) say it’s way easier to eat well and track their food during the week but once Friday afternoon rolls around? Who knows what's about to happen. Weekend nutrition becomes a bit of a mystery. And to be clear, I’m not above it either, but I am cognizant of it, which helps me stay on track not just during the weekend but during the week as well.
You may have heard me mention that 1 pound of body fat = 3,500 calories. So, if you eat in a 500-calorie deficit daily, that’s 3,500 fewer calories over 7 days, roughly one pound of fat loss per week. Sounds great in theory and many of us aim for that, but many of us don’t achieve that.
Say you crush it Monday through Thursday, hitting that 500-calorie deficit each day. That’s 2,000 calories down by Thursday night. Then Friday rolls around: happy hour with friends. Saturday: brunch, maybe a few mimosas. Sunday: Chinese takeout from YH Beijing and all of a sudden, you’re up 2,000+ calories over the weekend, and that progress you made earlier in the week? Poof.
I’m not telling you not to go out, or not to enjoy food. I would never take that from you, if my trainer told me that, I’d be out the door too. But I do want you to be aware of what’s actually happening and how it impacts your long-term goals.
Here are a few things to keep in mind:
Eating out almost never gives you enough protein. That’s a problem if you’re trying to gain or even maintain muscle (which is hard to do while losing weight).
Alcohol literally blocks muscle growth. It messes with your recovery, your sleep, your hormones, your caloric intake, and yes, your motivation the next day.
Restaurant meals are often super high in fat. Hidden oils, creamy sauces, deep-fried mystery toppings all add up.
You don’t know how many calories you’re eating. No judgment. Neither do I. That’s kind of the issue.
So What Can You Actually Do About It?
1. Frontload Your Protein Early in the Day
If you know you’re going out later, get 60–70% of your protein in by lunch. That way you’re not playing catch-up with an Irish Car Bomb in hand.
2. Track Something Instead of Everything
Don’t want to track all weekend? Fair. Instead, pick one target: maybe just track your protein, or log your drinks, or aim to stop eating by a certain time. Even partial awareness is better than none.
3. Plan One “Anchor” Meal Per Day
Choose one meal that’s dialed in whether it be high protein, high fiber, or whatever your goal is. If brunch is chaos, make dinner count. Or vice versa.
4. Pre-Log the Big Stuff
You don’t have to log the mint leaf on your mojito, but if you know what’s going down later, maybe a burger, carne asada fries, cervezas? Just log it ahead of time and build the rest of your day around that.
5. Set a Floor, Not a Ceiling
Instead of saying, “I won’t eat more than XYZ,” say, “No matter what, I’ll hit at least 120g of protein.” That shifts your mindset from restriction to consistency.
6. Zoom Out. It’s Just 2 Days
Don’t let a single weekend derail your confidence. One weekend doesn’t ruin your progress but how you respond to it might. Build habits. Monday’s always coming.
I’m not asking you to give up all fun or else I would be a bad trainer and a worse friend. I still want you to enjoy life, food, drinks, and whatever other inebriants you partake in. But be aware of what you are eating or drinking and base your long-term goals on that. Be real with what's sustainable! We’re playing the long game.
