How to stay on track at weddings, birthdays and nights out

Plan the week around the event, not the other way round. Eat plenty of protein earlier in the day, train before the event if you can, and if you know about it in advance, take a few calories out of Monday to Friday so the day itself is pretty much guilt-free. Then get straight back on it the next morning.

Before the day: plan the week

If you know the wedding or birthday is on a Saturday, we use the Social Day System to plan the whole week around it. A few calories come out of Monday to Friday, so that when Saturday comes it is as guilt-free as possible.

On the day

Protein early

Eat a lot of protein earlier in the day. It is the number that matters most, so get it in before the event starts.

Train first if you can

If it suits your day, hit a gym session before the event.

Know your drinks

Clients get the Night Out Protocol, which includes a drink ranking system showing how many calories are in different drinks, so you can choose what you drink instead of guessing.

The day after

• Have protein early.
• Get out for a walk.
• Treat Sunday like a Monday.

The Night Out Protocol also has a next day protocol, so you know exactly what to do to get yourself back to your best.

Real people who kept their social lives

• Odhran drank most weekends and still dropped 5.3kg in 6 weeks, working 12 hour shifts.
• Deaglan kept his social life and dropped 6kg in 6 weeks, working a desk job.
• Rory, a CEO and founder, kept going out and dropped 4kg of fat while gaining 3kg of muscle.

Plan your next one

Got an event coming up? Try the free Social Day System and plan it without losing the week.

Want the whole week built for you? 1:1 online coaching, £200 every 4 weeks. Rolling, no minimum term, cancel any time.

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