The Fourth of July is all about the BBQ. We love to see the fireworks and salute America but it’s all about the good food we love. Burgers, ribs, chicken, you name it! I love to eat BBQ food and enjoy myself around friends and family. That being said, it is a notorious time to over eat and set you back on your fitness goals. The Fourth of July Bbq can help you or it can break you just in time for when you are looking to show off your summer body. This Fourth of July BBQ healthy eating program will not only help you stay lean and shredded but also gain muscle if used right.
Rule #1 – Stay Clear Of The Carbs
Over eating carbs such as buns, macaroni salad and Italian bread will only hinder your summer time efforts and delay you from showing off your six-pack. Being mindful of how much carbs you consume will not only keep you on track with your getting shredded goals but it will also allow you to eat more of the foods you love.
Tip #1
Have a burger and use the lettuce as a bun.
Tip #2
Don’t have macaroni salad but a tossed salad instead.
Rule #2 – Pick The Right Protein
Stay away from sausage! Eat the chicken instead and take off the skin. Little things like taking off the skin on a chicken will do wonders with keeping you on track with your fitness efforts on the Fourth of July. Have steak and ribs as well.
I would focus on the protein portion of the fourth of July BBQ and load up on steak and chicken. This my favorite part of the BBQ anyway. If you don’t eat meat than salmon or a shrimp kabob will do the trick!
Rule #3 – Do Not Eat Breakfast
I promote intermediate fasting so much that it seems abnormal to eat breakfast now. Kellogg’s was a smart man but he can keep his cereal. I would not eat breakfast and wait till the big BBQ to eat. Have one big meal and party on the Fourth of July.
If you do get hungry before the big meal I would suggest something light like a piece of fruit. An apple can hold you off for an hour or two before you get to the BBQ. Drinking coffee or tea in the morning will help your morning go by without you feeling hungry. If you do not practice intermediate fasting then now is the best time to start.
Rule #4 – Have A Big Weight Training Workout
Preferably in the morning I would recommend a full body Weight Training Workout like my Magic Mike XXL Workout Plan. Make sure you lift heavy and go hard so you can turn this holiday into a muscle-building one. If you are already on a program then getting a good weight training workout in will do wonders for your body.
I do not advise any sort of cardio before the Fourth of July BBQ because it will defeat the purpose. You should not be eating real big on cardio days or days you don’t workout with weights. Make sure you get your lift in before the big BBQ!
Rule #5 – Stay Away From The Sweets
I know you want to have cake, cookies, ice-cream and grandmas rice pudding but it will only add-on unwanted calories. The sugar alone will set you back even further. Yes you can have a slice of chocolate cake but no you can’t eat everything you see in site!
Stick to the fruit section if your sweet tooth is bothering you. I know that is hard to say when you see all types of baked goods on a table but try to contain yourself.
Rule#6 – Take It Easy On July 5th
The next day should not be a big eating day like it was on the Fourth of July BBQ. Stick to your intermediate fast and take it easy on all foods. I would even recommend a full day fast to reset your whole body.
Full Day Fast On July 5th
It is not as bad as it sounds.
Let me give you an example. Let’s say your last amount of food intake on the Fourth of July BBQ was at 8pm. I would push my first regular meal on July 5th to 8pm. Now you can cheat a little bit here. (I am the guy who doesn’t count calories and has a six-pack year round remember?) You can have a piece of fruit to curb your hunger and coffee/tea can be used to do the same. A little light snack like almonds can also be used if you are having trouble remaining sane with your first 24 hour fast.
This is just a recommendation and it will help you with your shredded summer goals. Most of the time when I eat like a mad man the next day I don’t want to intake too much food. It’s all a mind game isn’t it?
Now take these rules and run with them. Matter of fact use this program for all big eating holidays and watch yourself never fall off again on your fitness goals. Follow me kid and I will lead you to the way of big biceps, a six-pack and success in all aspects of your life.
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