The 0, 1, 2, 3 Alcohol Consumption Plan
As we learned in my Alcohol and Weight Training post earlier this month, there's no getting around the fact that alcohol and bodybuilding do not mix. It retards muscle growth, dehydrates your muscle cells, blocks the absorption of many important nutrients, and actually lowers testosterone.
I'm realist, however, and know that not many guys -- if any -- are going to stop drinking alcohol for the sake of muscle development. Subsequently, quite a few of you have written me in response to my post and asked for a responsible plan for consuming alcohol.
Here's what I suggest: 0, 1, 2, 3.
The 0, 1, 2, 3 Alcohol Consumption Plan, as I call it, is an easy way to remember how to drink responsibly.
Here's how it works:
0 - You can always choose to not drink at all. Be the DD and your buddies will owe you one. Be the mysteriously sexy guy at the bar sipping ice water, maintaining your composure with the ladies while your buddies play drunken grab@$$ in the corner. We're not teenagers any more, gents. There's nothing wrong with enjoying the evening with a clear mind.
1 - Drink no more than one alcoholic beverage per hour. This allows your liver to more efficiently process the alcohol.
2 - Drink no more than two nights a week.
3 - Drink no more than three alcoholic beverages in a given evening.
Prime example? Last night I went out to dinner at STK in West Hollywood with my corporate cohorts. Upon arrival, I partook in a bottle of Stella Artois with my office workout partner, and with my fillet I enjoyed a half glass of Franciscan Cabernet Sauvignon. Two drinks in four hours.
A few of my associates were surprised to see the 'health guru' drinking alcohol -- considering my self-imposed health standards. But I see nothing wrong with a drink here and there. Like most things related to health (as you have seen from my theory of competing theories), I find the truth is somewhere in the middle. Excessive drinking is dumb, but one would also be remiss to believe that having a drink now and again can't be beneficial.
If you think the 0, 1, 2, 3 plan this is too strict, consider that most credible research I've seen shows us that the benefits of alcohol end after one drink.
If you're looking to get smashed, I can't help you. Be on your way.
But if you're looking to partake in a responsible social drinking regimen (so as to not hinder your exercise regimen), I highly recommend the 0, 1, 2, 3 plan.
Try it out for a few weekends. Let me know what you think.
December 18, 2008 at 10:33 AM
ugh, i did not follow my own little rule of drinking a glass of water between drinks, let alone your rule of no more than 3 in a given night and i'm feeling the effects today. i think one of the worst effects of alcohol on my workouts is that it makes me engage in bad behavior the next day, like eating BLTs and french fries and blowing off my spinning class tonight in order to recover :-(
December 18, 2008 at 12:00 PM
December 18, 2008 at 12:04 PM
I followed the rule..... Unknowingly by having 1 drink an hour :)
Mmmm Stella.....
December 22, 2008 at 12:01 PM
I'm more aligned with 0 than the others, but when Carnival time comes around, my plan approaches the "4, 5, 6 plan". Of course, part of the reason for my workout is to be in better shape for Carnival (generally, for life, but for me and my cohorts, Carnival = life) so I'm fairly well restrained most of the time. My average consumption time is Fri or Sat evening (workouts Mon - Fri in the morning) while out dancing, usually with water b/w drinks.
I don't know about that mysterious guy drinking ice water. Maybe if I took my shirt off while standing by the bar?
September 28, 2010 at 10:21 PM
Nice post. I love to have a couple of drinks daily but it has become a habit rather.
June 11, 2012 at 3:33 AM
My uncle was having habit of drinking everyday but now with lot of efforts we reduce the numbers of drink.. and because of excessive drinking now he got ED problem..
January 17, 2013 at 2:57 AM
My dad used to abuse alcohol and I guess he still does from time to time. Maybe this is why I don't drink alcohol or do it once a month or so...
May 13, 2014 at 2:10 AM
Drink is good but in limit more drink can cause a problem for your health so always remember about your health before drink much
May 13, 2014 at 2:25 AM
Now a days Drink is so common in market there are so many expensive and well know brand for drink but remember drink is not good for kidney and heart also so always drink in limit.
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June 17, 2018 at 11:45 PM
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