water diet bodybuilding

what’s up, guys. sean nalewanyj here www.seannal.com-www-bodytransformationtruth.comand i figured for the start of the summer this was a relevant topic, so i wanted totalk today about bodybuilding and alcohol. what the actual effects are and some guidelinesthat you can follow so that you are able to have a night out drinking with your friendsand just enjoy yourself without having to

water diet bodybuilding, worry about it negatively impacting your musclebuilding or you fat burning progress. regardless of the fact that you’ll heara lot of fitness experts out there saying that alcohol is completely out of the questionif you want to get into great shape. that it will destroy your muscle growth, killyour performance in the gym.

that’s really not the case. it’s something that i, myself, used to believebut in looking more the actual science of it and just through personal experience, idiscovered that it’s really just not true. it’s not a question of alcohol itself beingeither good or bad, and you either can or can’t drink. if you’re trying to gain muscle or losefat it completely depends on how much you’re drinking, how often you’re doing it andalso on how much you allow a night out of drinking to affect your diet or your trainingin the overall picture. so first off, there’s two important pointsthat i want to cover here.

the first is the simple fact that alcoholcontains calories. okay, that’s about seven calories per gramand if you’re not taking those calories into account as part of your diet just likeyou would for any other food or drink then obviously that going to affect your resultsin some way. so alcohol calories do count and the do contributeto your total net energy balance for the day. and the second important point here is thatif you consistently allow your alcohol consumption to interfere with your training sessions oryour regular diet, then again of course that’s going to have a negative impact. so, if you go out and drink and you skip aworkout as a result or you and your buddies

end up at fat burger at four in the morningfor a 1,500 calorie meal then yeah, of course it’s going to affect you in some way. so if alcohol is causing behavioral changesin you that throw your program as a whole off track then there should be no surprisethat that’s going to slow down your progress in some way. but what happens if you take an otherwiseproperly structured muscle building and fat burning plan where you’re staying withinyour overall calorie targets for the day and your workout quality and workout consistencyisn’t affected. and then you just simply add some alcoholinto the mix and you tracked the calories.

like i’d mention earlier this isn’t ablack and white issue and it does depend largely on the dosage and the frequency. and there are going to be individual differencesas well depending on genetics and on how different people handle their alcohol. so the first situation will just be if you’rea casual, moderate drinkers; so, someone who like to have maybe a glass of wine in theevening, or go and have a few beers with your buddies every once in a while. in situations like that it’s really notsomething to worry about at all. it’s not going to slow down your musclegrowth or your fat loss.

and studies have actually shown pretty consistentlythat moderate drinkers, which means no more that no more than two drinks per day for manand one for a woman, moderate drinkers actually live longer than non-drinkers and small amountsof alcohol actually protect against a pretty wide range of diseases. and i’ll link some research on that in thedescription box below if you’re interested. so if you enjoy casual, moderate drinkinga glass of wine here, a few beers there, then assuming that the calories are tracked that’scompletely and totally fine and that it’s probably actually beneficial if anything. now what about the effects of the night outof heavy drinking with the purpose of actually

getting drunk? again, this is not a black and white issueand i can only give general guidelines because of that but i would say that as long as you’redoing it in moderation, so let’s say maybe twice per month as an estimate maybe slightlymore or less depending on the person and how their body processes alcohol and also on howmuch they’re actually drinking on the night out, but assuming that you do it relativelyinfrequently and you go about it properly, which i’ll give you some guidelines in secondhere, the yeah, it is possible to go out and have those nights of heavier drinking withoutany significant negative effect in terms of bottom line muscle growth or fat loss.

i’m not saying it’s healthy for you. obviously binge drinking it’s not healthy,so that’s something you have to aware of for yourself and i’m also not saying thatit will have zero effect, but the effect from a pure muscle building or fat burning perspectivewould probably be pretty minimal if anything, as long as you’re doing it relatively infrequently. and you’re just an average gym goer andnot some high level athlete trying to squeeze out every possible inch of progress. i don’t get this idea that all the in shapebody building and fitness youtubers you watched or all the trainers at your gym live the squeakyclean lifestyle.

they never drink, they never party. it’s really not the case. myself included. my life does not revolve around the gym andi do enjoy going out and drinking with friends just as much as the next guy. and just because you’re trying to get inshape it doesn’t mean that alcohol is some evil substance that you have to completelyabstain from. it’s really just about finding the roperbalance for yourself and going about it in an intelligent way, so you don’t fall offtrack with your program in the bigger picture.

now, i don’t want to get into big technicaldiscussion about all the research. i’ll put some links in the description boxif that does interest you. but the main issues that people will usuallybring up are that alcohol lowers testosterone levels and it lowers protein synthesis. so, on the testosterone issue, there’s mixresearch here. some studies are shown no significant effecteven after six to seven drinks. and even when a really large amount of alcoholis consumed, the effect is only still temporary. anywhere from about a fifteen to twenty percentdecrease lasting no more than twenty four hours afterwards.

now i’ve talked about this before but temporaryup and down spikes in testosterone are not something i’m worry about too much becausethat’s mostly just about what happens in the overall picture. i mean having test levels drop by, say twentypercent, for sixteen hours, two times per month it’s really not something i wouldconcern myself with. and even if there was a negative effect fromthat it probably would be pretty small. and in my opinion it wouldn’t make senseto sacrifice a part of your life that you enjoy, just to eke out a few more ounces ofmuscle growth anyway. and when it comes to protein synthesis, that’sonly been studied in chronic alcoholics and

even then it’s mixed with results on bothsides. so anyone who definitively says that alcohollowers protein synthesis would be basing it on rat studies. and humans and rats do process macro nutrientsand toxins differently. it’s reasonable to assume that there probablysome of fact, but again it would probably only be small and temporary and not be a bigissue of concern, again, as long as it’s only happening infrequently. now if you are going to go out drinking thereare a few guidelines that i’d recommend following in order to minimize the negativeeffect.

so first off, you’re going to want to stickto lower calorie drinks if possible, at least for the majority of the night. so dry-wine and spirits are going to be yourbest bet and then go ahead and mixed them with low calorie or zero calorie liquids. otherwise the total calories on full nightout, they’re going to add up pretty quickly. for example if you’re drinking a bunch ofbeer or sugary drinks like rum and coke, or vodka sprite, you’re going to be dumpinga lot of extra calories into your diet, which is definitely could make a difference. it’s not that you can’t have those highercalories drinks, but just be aware of the

difference. my drinks of choice are usually just vodkawater with lime or rum and coke zero because they’re clean and easy, and they minimizethe amount of total calories that i take in, without having to think too much about it. the second guideline is to try to maximizethe amount of time between alcohol consumption and weight training. so in an ideal world you would avoid trainingon the same day or on the day after a heavy night of drinking, because that way your recoveryisn’t affected if you train earlier in the day.

and your performance won’t be affected ifyou’re training the day after. but if it’s not possible to do both thenat least do to the best you can and space them out as much as possible. number three minimize the amount of fat thatyou eat on the days where you’re planning to drink. this is because acetate, which is the actualtoxic component of alcohol, it prevents your body from burning fat when you consume it. so the fat that’s in your blood stream,it get stored more easily when you drink, and so you can minimize that effect by loweringyour fat intake down on the days where you’re

drinking. there’s no set guideline her, but maybecutting it to around, say half of your normal fat intake that would probably work well. the fourth guideline most people would probablydon’t need me to tell them this, but just make sure you drink plenty of water throughoutthe night if you can as well as the end of the night before going to bed. and that’s because alcohol itself is verydehydrating and it will go a long way in minimizing any potential hangovers the next day and helpedyou recovered faster if you make sure to stay properly hydrated.

and the last point, if you’re someone who’sprone to eat heavily after a night of drinking then make sure to lower your calorie intakeearlier on the day so that you can save up some calories for later on. because your judgment and your will poweris probably going to be reasonably impaired by the end of the night, and even if you didn’tsaved up any calories, if you’re hungry at that point you’re probably just goingto eat whatever you feel like and not really care. so you can medicate that by lowering you caloriesearlier on in the day. so bottom line guys, just because you’retrying to build muscle and lose fat it doesn’t

mean that you can’t go out and have funand drink once in a while if that’s something that you enjoy doing. and it is possible to strike a balance betweenthat and your fitness plan. again, if alcohol consumption effects youroverall [inaudible] to your program in the big picture, then that’s something you haveto find out for yourself, because everybody’s different and if that is the case then abstainingcompletely, or at least having a temporary period of abstain is probably going to bea smarter option for you. but assuming that your training and your dietis otherwise unaffected then going out and drinking on the heavier side once in a whileis pretty unlikely to had any real noticeable

effects on your long term results. health wise, it’s never going to be idealbut in terms of actual bottom line muscle growth or fat loss, if you do it properlythen you’ll probably going to be fine. so thanks for watching, guys. i hope this was helpful for you. feel free share the video if it was. you can hit the like button, comment and subscribe. if you want to check my complete step-by-stepbody transformation blue print system that shows you how to maximize muscle buildingand fat burning results.

including easy to follow workouts, meal plans,supplement guides and one-on-one coaching then you can click here or you can visit www.bodytransformationtruth.com. the link for that is in the description box. the official website is www.seannal.com andmake sure to follow me on social media here if you aren’t already. thanks for watching, guys. and i’ll see you in the next video.