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Posted by u/marathonmaniac99·

How do I fit braai into my lifting macros without derailing progress?

TL;DR: Looking for advice on fitting South African braai into my lifting macros without losing progress

As a marathon runner and dad of three, I love a good South African braai. The problem is, I have a hard time fitting that into my lifting macros. Between the boerewors, steak, and all the sides, it can be a serious challenge to stay on track with my protein targets and overall nutrition.

I've been trying to figure out how to enjoy these gatherings without going overboard. I usually stick to a higher protein intake during the week, but when the weekend rolls around, the braai temptation is real. I don't want to skip out on family time and the good food, but I also don't want to sabotage my gains.

So, how do you all handle special occasions like this? Do you have any strategies for balancing the macros while still enjoying the braai experience? Should I plan my meals leading up to it, or adjust my targets for the day? Any tips on navigating this would be greatly appreciated!

8 comments

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u/squat_or_die·

Why not just do a mini-challenge? See if you can hit ur protein goal with just the braai food! I bet you'll surprise yourself. Plus, you get to eat all the good stuff. It's like a fun game.

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u/strongerthanlastyear·

I mean, it's a braai! You're meant to enjoy it! I used to think strict tracking was the way to go, but I learned that enjoying the moment is just as important. Maybe pick a couple of your favorite items to enjoy, and skip the rest. You'll still get to savor the experience without feeling guilty.

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u/brokeandbulking·

Facts! If you can't enjoy food with your family, what's the point? Just don't go overboard. Maybe skip the rolls and focus on the meat. If you save on carbs, you can fit in a little more protein and still feel full. Can't let the budget or macros ruin your braai vibes.

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u/marathonmaniac99·

I get where you're coming from. Family gatherings like a braai can really throw a wrench in your meal planning. I used to struggle with this too, especially around holidays. My best advice is to plan your meals leading up to it. If you know you're going to indulge on the weekend, aim for lean proteins and veggies during the week to balance it out. You can also try to control portions when you're at the braai. Enjoy the food but be mindful of what you choose to eat.

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u/whey_addict·

100! i usually pack a protein shake before heading to any gathering. Helps me stay on track and I can still enjoy a few boerewors without stressing too much

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u/thecraftychef·

Cooking at a braai can actually be a great opportunity to prep healthier versions of traditional dishes! For example, try marinating your meats with herbs and spices instead of sauces packed with sugar. You could also grill some veggies for sides instead of heavy starches. Plus, nothing beats the smell of grilled food on a sunny day. It's a win-win!

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u/macrocounter98·

You might want to consider adjusting your macro targets for the day. If you're tracking with an app like Cronometer, you can plan your meals more strategically. If you know you'll eat a bit more protein at the braai, reduce your protein intake during the day. Just make sure you're still getting enough overall. It's all about balance!

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u/chickenncarrots·

I've found that focusing on the sides can really help! Load up on salads or veggies before diving into the meats. That way, you still enjoy the experience without completely blowing your macros. Also, maybe bring a healthy dish to share? Just my two cents.

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