Welcome to The Leg Day. Your daily source of Motivation, news, and Gym advice. Hope you have a nice stay!

How to Stay Lean During Christmas and Still Eat All The Food You Want

How to Stay Lean During Christmas and Still Eat All The Food You Want

How to Stay Lean During the Holidays

With Christmas and new year’s eve approaching, it’s important to stay on top of your game, while enjoying quality time with friends and family.

Here are the best tactics to stay lean in terms of diet & supplementation over the upcoming holidays.

#1 Drink plenty of water

Drinking a gallon of water a day will fill your muscles, increasing their strength and size capacity by storing glucose and glycogen, so the sugar you eat doesn’t go to fat. Water will also maintain a positive nitrogen balance, which directly impacts muscle growth.

#2 Increase your protein intake

The recommended range of protein per pound is 0.8 to 1.5, while higher ends can’t harm you. Protein is the least likely macronutrient to turn into fat. Studies have shown that active athletes on a caloric deficit who eat more protein lose more body fat and retain more muscle, while some even gained muscle and lost fat simultaneously.

Protein retains muscle mass, speed up your metabolism, and burns 20 to 35% of its own caloric content in thermic effect just to be broken down.

#3 Fat burning supplements that separate the good from the great:

If you are serious about this, then we recommend you test some trusted supplements to stay lean this season:

  1. PhenQ  FDA-Approved weight loss pills (60-day money back guarantee, free delivery worldwide)
  2.  Bauer Nutrition for weight loss supplements, meal replacements, and other products to reach your goal.
  3. Phen375 Pharmacy grade weight loss supplement that works but see for yourselves.

#4 Increase  your fiber intake gradually

You should, in general, be consuming at least 30g of fiber/day for men, and 25g for women. A general rule to follow is 14g for each 1000 calories. But remember that as an active athlete, you are eating more protein, drinking more water and your level of activity is 1.5 to 2 times that of a sedentary person.

Fiber lowers cholesterol and regulates blood sugar levels, helps you feel fuller and stay healthy.

Be sure to stack up on these types of foods early on

High fiber foods list:

  • Whole Oats
  • Rice bran
  • Leafy veggies
  • Whole nuts
  • Seeds

#5 Getting away cheating

You CAN have cake, and booze, and you should. The holidays are a period of festivities to be enjoyed properly. To make sure you don’t go overboard, however, you should consider the following techniques:

Eat less a couple days before programmed binge-eating sessions. This does not mean that you should drop below minimum macronutrient recommendations of .8g/lb of protein, 50g of fat and 30g of carbohydrates per day, but you SHOULD think of your calories as weekly.

So if you need to eat 3,000 calories per day, that’s 21,000 calories per week. You can eat 200g of protein (800 calories), 66g of fat (600 calories ), 150g of carbohydrates (600 calories) = 2000calories per day and 14,000 calories on a week. That allows you to eat upwards of 7,000 calories (mostly from carbs) over 7 days (from the 24th to the 31st) while keeping your shape. So eat guilt-free and consequence free.


Merry Christmas, and go make some Gains!

4 Ways Fitness and Supplementation Help You Get Laid

4 Ways Fitness and Supplementation Help You Get Laid

The 3 Workout Routines To Rapidly Increase Weight Loss

The 3 Workout Routines To Rapidly Increase Weight Loss