Keeping your diet in check is one of the most difficult concepts to get right - never mind when it is a national holiday.
Guarantee your cousin is going to bring too many burgers, and your aunt's potato salad tastes great - but for sure does not fit your current macros.
Look, this isn't going to be one of those blogs that tell you to restrict everything your eating - because we're not about to strip all the fun out of holiday eatings... but there are some pretty important steps you should take prior to and during your independence day festivities.
The first aspect to consider is that many of you will be travelling around to see family. Generally, when you are on the road you are pretty much forced to eat take-out or whatever is available at the local store.
Instead of leaving your diet to change, we’d suggest planning ahead and making some premade meals. Keep it simple. Food like sandwiches will go a long way in keeping you full and, most of the time you will be able to hit your macros and limit your intake of foods you know you shouldn't be eating.
We know for a fact that you will be eating excessively more than usual. With this in mind, this is a perfect time for you to really dig in and overload the muscles prior to your big meals.
Not only will the meals help you to repair the tissue, but since you will be bringing much more calories from max-workouts, you likely will not see too many changes in body composition.
This is the hardest part. It doesn't matter how hard your workout was, or if you prepared your meal prior to the dinner - if the only thing you can eat is super fatty, high sugar foods (even though they taste great) you may find yourself in a state of disbelief.
The first thing to remember is that none of this is the end of the world. Worst case scenario you have 2-3 bad meals over the course of your festivities - we can work with that.
With that said, if you can control these meals and eat the best possible foods you can stay ahead of the game.
Having a complete protein shake prior to a meal can be a great way to help you feel full and know that you have received much of your protein intake - which means you may not need to gran the fatty meats.
Instead, we’d suggest, if possible - only eating the vegetables, grains and limiting your intake of the meats. Of course, meat is not bad for you, it's the high intake of fats that could ruin your hard-earned abs and consistent macro schemes.
Keep your diet in check this holiday by including a complete protein shake prior to a meal. Not only will you get your required protein, but it will help you to feel more full and help to satisfy your cravings for the high-calorie foods.