Eating Out guide
We all love to eat out at restaurants but statistics and my experience proves, those who eat out the
most tend to WEIGH the most. So eating out has to be done correctly. Intelligently. Strategically. And
Ideally kept to an absolute minimum in most cases. Save it for special occasions, date nights, etc. Not
for everyday living.
The more food YOU cook at home, the more CONTROL you have over the portions, ingredients, calories,
which means you have more control over YOUR RESULTS. You’re here for results, right?! Yes or yes?
Then you have to EARN those results by putting in the EFFORT.
So the same rules ALWAYS apply when it comes to eating, PVF, Eat Clean, Drink Smart, Be disciplined
and LIMIT your intake.
So you know I like to teach you HACKS for everything, so theres definitely some hacks to eating out
which will make your life easier, cheaper, and you get to stay fitter!
So when it comes to restaurants heres the rules:
1. Workout.
2. Eat before you go.
3. Send the Chips/Bread back
4. Order Smart/Or drink only.
5. Order Low cal high alcohol drink.
6. Limit yourself.
7. Go Home/Hydrate/Or finish off that date
So lets dive into these.
Remember, When it comes to your body fat levels, Losing/Gaining, this is ALWAYS a calories game.
ALWAYS! What did I say? ALWAYS!
So everything Im telling you is to LIMIT your intake, naturally. By hacking your hormones, and making
smart choices.
I would first try to always pick a STEAK HOUSE that way the choices are easy. But you can follow these
rules anywhere, steakhouses just make them easier because they specialize in protein sources.
1. Workout.
This is is a given, you should be working out everyday. You gotta burn calories daily. But especially on
days you are eating out at restaurants, socializing. Because your calorie intake is going to be HIGH!
So that morning, get up early, and go BURN calories for a good 90 mins. Run Stairs, do a intense sprint
workout, or go to the gym and just crush it. You want to burn like 800+ ladies, and like 1000+ guys.
You must get your OUTPUT up so you don’t store any of the intake you put IN.
Got it?
Yes or Yes.
2. Eat before you go.
This is a body hack, a hormone hack, always, always, always eat before you go eat. This spikes certain
hormones that make you feel full so when you show up you aren’t hungry. Then you can just order
another healthy meal and pick at it, or order a drink(not if you are recovering alcoholic).
By ordering a drink and no meal, you easily cut back your calorie intake.
But eat before you go, like, right before you go. If dinner is at 6, you are eating at 515 before you head
out.
Got it?
Yes or Yes?
3. Send the Chips/Bread back
You know the restaurant is going to serve some kind of addictive like crack carby food once you arrive.
So tell the waiter “No thanks, I don’t eat that. Can you take that back please?”
Because if its in front of you, you will eat it. You don’t have the willpower(yet). So set yourself up for
success by sending the carbs back.
Got it?
Yes or Yes?
4. Order Smart/Or drink only.
Eating clean is the highest form of self respect, being at a restaurant is no excuse to eat garbage. One of
the fastest ways to get a gym injury, or completely fall of the wagon nutritionally and gain weight back,
is by having “Just one bite”. One bite will trigger a BINGE!
If you had the willpower to stop, you wouldn’t be here right now, you’d already be ripped. But you’re
here, with me, about to get your body SEXY, so what does that tell you?
You aren’t there yet, and you need to avoid that one bite. Those foods are highly inflammatory and
addictive. Which is why if you don’t follow these rules you WILL suffer the consequences of getting hurt
in the gym from being inflamed, or gaining 5-10lbs from that bite that leads to a binge for days.
Just tell everyone “Im allergic to sugar/bread/pasta/pizza/dessert”
When they ask what happens just say “I get fat!” lol
So order more PVF. Order some Steak and broccoli, fish and asparagus, chicken and mixed veggies. Etc.
Or Just go ahead and just order a drink(save some money and calories). You already ate right before you
went, so you’re good. Because you never want to drink without getting some protein in your belly.
Helps keep your blood sugar in check.
So eat clean!
Got it?
Yes or Yes?
5. Order Low cal, high alcohol drink.
News flash, alcohol is very High calorie! Very! You can easily consume 1000s of calories from just pure
alcoholic beverages alone. Which is why it is vital that you make SMART choices.
We want the lowest calorie, highest alcohol choices. Why? So you drink less calories!!! Calories game
remember!?
Red Flags to avoid….
All mixed drinks, flavored drinks, margaritas, most martinis, beers, sweet wines, ciders, strawberry
daiquiris, Pina coladas etc. These are all Sugary, high carby, high calorie garbage.
So heres my recommendations:
Wine/Liquor ONLY
Wine, dry reds, Chardonnay, Sauvignon Blanc
Liquor (shots, on rocks or with a squeezed lemon/lime)
Vodka, gin, rum, Tequila, whiskey etc.
These are lower calorie, higher alcohol choices, so they get the job done and save you some calories.
So drink SMART!
Got it?
Yes or Yes?
6. Limit yourself.
Your whole childhood your parents told you “finish all your food so you can be big and strong” Well,
now look at you, just big. LOL. We gonna fix that. Just wanted to throw a joke in. I’ve been fat before, I
know first hand how crappy it feels.
But really though, you do NOT have to finish your food, or your drinks. Its perfectly ok to leave your
plate or glass full. You are there for the experience, love, friends, family, conversations, human
connection, not to fill your belly or get shitfaced.
So limit your intake wherever you can. Personally when I go out, I order wine/whiskey and I milk it for
HOURS sometimes. Lol. Its just dinner, you don’t need to be getting sloppy and embarrassing yourself
or your partner anyway.
(Now when im out going hard/dancing/festivals/clubs/ that’s a different story, that’s SHOT, SHOT,
SHASHASHASHOT! LOL )
So limit your food, limit your alcohol. But have a good time, be present, be engaged with conversations,
enjoy the night, you don’t need to be a rigid stick up your butt person. Be fun just be smart and limited.
Youll be happy you did the next day, when you are not hungover and you feel good. So you can go
workout, and continue your getting sexy journey so you can look better naked. Lol
Got it?
Yes or Yes?
7. Go Home/Hydrate/Or finish off that date
Then head home(uber If necessary) and finish off that date with a bang/pew/pow/oooh oohh if you
know what I mean.
Do NOT go home and graze on food. Alcohol sometimes triggers a hormone that makes you hungry,
DON’T EAT. Hydrate and take your butt to bed!
Make sure before you drink a lot of water. One of the big reasons hangovers happen is from
dehydration, so make sure you drink a lot of water before bed. So your body gets the fluids it needs and
you wake up feeling good so you can kick ass the next day.
Got it?
Yes or Yes?
Easy steps right?!
Remember its always calories game. As long as you play the game smart youll be able to eat out, drink,
have a good time and STILL GET RESULTS!
Awesome, right?
Yes or Yes! Great! Now lets go!
Coach Daymond