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You can eat curry 3 times a day, every day of the week and get RIPPED! IF you choose the right things!

I know plenty people who train often and also eat out a lot and they’re in great shape! They’re in decent shape because they can eat what they want as they’re so active, right? Well, not really…

Yes, once you get to maintenance (where you’re pretty much happy with your body and are not trying to get leaner) it is easier to be more liberal with your nutrition but you can’t eat 5000 calories of junk every day and expect it not to affect your body.

So how do they “get away” with it?

The trick is to choose the “right” things. If you’re eating a massive pile of rice chips, nan, poppadums, deep fried starters etc with every meal then your soon going to exceed your TDEE (Total Daily Energy Expenditure) and end up in a calorie surplus. Compare that to, say, chicken salad or sea bass with veg and it’s night and day in terms of calorie content and how that meal is metabolised. Of course, in order to choose the right things you need to have a general idea of what to look for. There are a few great ways to improve your knowledge:

When I order an Indian take away, my go-to dish is a lamb tikka starter and a half chicken tandoori main, both of which are served with lots of salad. I used to struggle not to have any rice, chapattis, chips etc as it didn’t feel like a complete meal. It took me a while to adjust but once I realised that it only felt that way because, over the years, that’s what I’d always eaten so was habitually conditioned to think that’s what a meal should consist of, I was fine. Do I go out for pizza or fish and chips? Yes, when I’m not trying to get leaner and it’s the exception, not the norm.

So, what if you want to eat pizza, chips and whatever? Well, there’s nothing wrong with that but, realistically, you can’t do that three times a day (or probably even three times a week) and expect to get lean and healthy. You can either eat out often but be smart about what you’re eating or eat out seldom but have what you want. You can’t have your cake and eat it.

In summary, you can eat out all the time – just try to ensure that you’re choosing meals that fit in with your calorie, macro and health goals. If you fancy a pizza, fine – go for it – just don’t do it all the time.

My top places to eat out and get lean:
– Fazeda
– Bem Brazil
– Any good steak / sea food restaurant
– Handmade Burger Co (Eschew the bread and get sweet potato fries to share)
– Curry restaurant (Order sensibly)