Do calories count on weekends?

After coaching men for nearly 16 years, I’ve watched hundreds of them make the exact same fat loss mistake.

And the interesting part is with some planning and intentionality, you can avoid it entirely.

Here’s how it usually goes:

They keep their nutrition locked in from Monday to Friday.

Calories dialled, protein hit.

The scale begins to trend downward.

Then, the weekend rolls around and they suddenly think calories don’t count on days that start with the letter ‘S’.

Now, can one off-weekend ruin your fat loss progress?

Depending on the severity, absolutely.

It’s much easier than you think to consume enough untracked calories over two days to completely undo your deficit from the previous five.

In fact, I see it all the time.

And this doesn’t mean that you can’t enjoy your weekends. Far from it.

The key is to plan for them, and distribute your intake throughout the week accordingly to leave room to enjoy what you want while keeping your fat loss predictable.

For example, I’m about to fire up the BBQ after writing this to grill up some cheeseburgers, and I have two of them already pre planned into my day for lunch.

I also eat a full small pepperoni pizza almost every Friday.

All while staying 100% on track with my fat loss and performance goals.

Freedom comes through structure.

And that’s the exact principle I teach my high-performance fat loss clients inside RK Performance.

— Coach RK