Nick and Mike discuss their Thanksgiving plans and offer holiday eating rules from RP. They explore different approaches to holiday eating and provide tips for navigating a fat loss diet during the holidays. The speakers discuss the idea of bringing Tupperware to social events and share strategies for managing holiday eating. They also caution against idolizing success and offer alternative approaches to holiday meals.
The holidays offer an opportunity for those in a muscle gain phase to indulge in festive food while still making progress towards their goals.
Maintaining a balance between clean eating and holiday indulgence can help you maintain your physique without feeling restricted.
It's important to have a plan in place for managing holiday eating that aligns with your goals and lifestyle.
Deep dives
Path 1: Muscle Gain Phase
For those in a muscle gain phase, the holidays offer an opportunity to indulge without guilt. By continuing to train hard and moving workouts around, you can enjoy all the festive food while still making progress towards your muscle gain goals. The key is to focus on mostly healthy meals throughout the day and enjoy special holiday meals and snacks in moderation. This approach allows you to have fun and minimize excessive weight or fat gain.
Path 2: Maintenance Phase
If you find yourself unable to maintain your usual training routine during the holidays, a maintenance phase can be a great option. This allows you to stay active with lighter workouts or active rest days while enjoying your holiday meals. While most meals should consist of healthy options, you can still indulge in special holiday treats in moderation. By finding the balance between clean eating and holiday indulgence, you can maintain your physique without feeling restricted.
Path 3: Avoid Dieting Through Holidays
Dieting through the holidays or trying to strictly fit holiday meals into your macros can be challenging and less enjoyable. It's important to remember that the holidays should be a time of relaxation and enjoyment. Instead of focusing on strict dieting, consider allowing yourself some flexibility and freedom to savor the special holiday foods. While it's good to be mindful of portion sizes, don't stress yourself out by tracking macros and restricting yourself too much. Find a balance that allows you to enjoy the festivities without sacrificing your overall health and well-being.
Best Strategies for Managing Holiday Eating
One of the best strategies for managing holiday eating is to focus on gaining muscle and enjoying the delicious food during the holidays. This allows for flexibility and a balanced approach to nutrition. Another strategy is to maintain your current physique by opting for mostly clean and healthy foods, with a few indulgences during specific holiday meals. This helps to avoid excessive guilt and still allows for enjoyment. The least recommended strategy is to stick to a strict fat loss plan through the holidays. This requires avoiding social events and possibly eating your own pre-prepared food in isolation. It can be incredibly challenging and can lead to feelings of deprivation and ultimately, falling off the plan entirely.
Avoiding Guilt and Finding a Plan That Works for You
It is important to have a plan in place for managing holiday eating and to choose a strategy that aligns with your goals and lifestyle. Avoiding the middle ground of trying to fit holiday foods into your macro plan can lead to increased cravings and feelings of FOMO. It is also crucial to honor your intentions and set realistic expectations for yourself. If you choose to indulge in holiday treats, own it and enjoy the experience without excessive guilt. Alternatively, if strict adherence to a diet is important to you, consider avoiding social events or bringing your own food to maintain control over your nutrition. Remember, it's okay to have some fun and indulge during the holidays, but finding a plan that works for you is key.
0:28 Mike’s Thanksgiving plans 3:01 Nick’s Thanksgiving plans 5:31 Holiday eating rules from RP 10:05 Timing holidays for a mass gain phase 14:40 "All in" holiday eating 18:50 Lori used to make wayyyy too many cookies 23:51 Maintenance eating through the holidays 33:58 Fat loss diets fail during holidays 37:45 How to diet during holidays if you must 47:25 Food palatability reward hypothesis 57:18 Trying to fit “normal" food into a diet
Remember Everything You Learn from Podcasts
Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.
