#209: How to Eat Out, Socialise & Still Get Results
Wed Jan 28 2026
Most people don’t stall fat loss because of weekdays — they stall because of unstructured weekends, social meals, travel, and alcohol.
In this episode, I break down a simple, repeatable system for eating out, visiting family, travelling, and socialising without losing control or starting again every Monday.
This is about planning, not restriction.
What We Cover:
Why weekends quietly undo weekday progressHow fat loss actually works on a weekly, not daily, basisUsing calorie banking without wrecking energy or trainingThe 80/20 ruleWhy perfection and cheat days cause weekend overeatingHow to order in restaurants without awkwardnessHandling family meals and visiting relatives without tensionWork lunches, travel days, and eating on the goAlcohol: honest trade-offs and smarter choices Convenient travel snacks
Action Steps
Plan weekends in advance instead of reacting to themUse calorie banking only when neededEat protein before social events or drinkingOrder simply and confidently when eating outResume normal eating immediately after overeating
📩 Connect with Adrian:
Instagram at @adrian_mclifestylefitness
YouTube: McLifestyle Fitness
Apply for 1:1 coaching
More
Most people don’t stall fat loss because of weekdays — they stall because of unstructured weekends, social meals, travel, and alcohol. In this episode, I break down a simple, repeatable system for eating out, visiting family, travelling, and socialising without losing control or starting again every Monday. This is about planning, not restriction. What We Cover: Why weekends quietly undo weekday progressHow fat loss actually works on a weekly, not daily, basisUsing calorie banking without wrecking energy or trainingThe 80/20 ruleWhy perfection and cheat days cause weekend overeatingHow to order in restaurants without awkwardnessHandling family meals and visiting relatives without tensionWork lunches, travel days, and eating on the goAlcohol: honest trade-offs and smarter choices Convenient travel snacks Action Steps Plan weekends in advance instead of reacting to themUse calorie banking only when neededEat protein before social events or drinkingOrder simply and confidently when eating outResume normal eating immediately after overeating 📩 Connect with Adrian: Instagram at @adrian_mclifestylefitness YouTube: McLifestyle Fitness Apply for 1:1 coaching