FaerberFitness Guide

The Smart Drinker's Guide to Fat Loss

How to enjoy alcohol without destroying your progress. Because you shouldn't have to choose between having a life and reaching your goals.

What Happens When You Drink

73%
fat burning drops
after just 2 drinks
37%
decrease in muscle
protein synthesis
7
calories per gram
(vs 4 for carbs)

Alcohol doesn't make you fat directly. It pauses fat burning — so everything you eat alongside it gets stored instead of burned.

The real damage isn't the drinks. It's the pizza at midnight, the brunch to cure the hangover, and the skipped workout the next day.
Eat protein before drinking

Always eat protein before you drink. A meal with 30-40g protein slows absorption and prevents late-night food decisions.

Order This ✓

Clear liquor + zero-cal mixer = lowest calories.

Order this - vodka soda
DrinkCalories
Vodka soda + lime97
Tequila on the rocks97
Gin & diet tonic97
Whiskey neat97
Light beer95
Champagne / Prosecco90
Dry red or white wine121-125
Hard seltzer100

Skip This ✗

One margarita = an entire meal's worth of calories. Three = a full day of eating.

Skip this - margarita
DrinkCalories
Margarita (restaurant)300-500
Pina Colada490
Long Island Iced Tea350
Craft IPA (16 oz)300-400
Frozen daiquiri350
Moscow Mule210
Vodka cranberry230

Smart Swaps

Small swaps, huge savings. Over 3 drinks these add up fast.

Instead OfOrder ThisYou Save
Margarita (400 cal)Tequila soda (97 cal)303 cal
Pina Colada (490 cal)Champagne (90 cal)400 cal
Craft IPA (350 cal)Light beer (95 cal)255 cal
Vodka cran (230 cal)Vodka soda (97 cal)133 cal
Frozen daiquiri (350 cal)Hard seltzer (100 cal)250 cal
Moscow Mule (210 cal)Whiskey + diet ginger (100 cal)110 cal

How Much Is Too Much?

Weekly DrinksImpact on Your Goals
2 drinks, 1 nightMinimal — barely noticeable
4 drinks, 1 nightSlows progress slightly
6 drinks, 2 nightsNoticeable stall
10+ drinks, 2+ nightsProgress stops or reverses
Sweet spot: 1 night per week, 2-3 drinks max. That's sustainable and your progress won't stall.

Your Gameplan

Your gameplan

Before

  • Eat protein + fat before your first drink
  • Set your drink limit before you leave (2-3 max)
  • Hydrate — 16 oz water before you start

During

  • Water between every drink — no exceptions
  • Stick to one type of drink all night
  • If you eat, choose protein (wings, shrimp) over carbs (fries, bread)

After

  • Don't skip your workout the next day
  • Don't starve yourself to 'make up for it' — eat normally, hit protein
  • Ignore the scale for 2-3 days — it's water weight, not fat

5 Rules. That's It.

1
Never drink on an empty stomach.
2
Water between every drink.
3
2-3 drinks max. Decide before you go.
4
Clear liquor + zero-cal mixer.
5
Track every drink. Get back on track the next day.
You don't have to choose between having a life and reaching your goals. You just have to be intentional about it.

Ready to Get Serious?

This guide is just the beginning. If you want a personalized plan that fits your lifestyle, your body, and your goals — let's talk.

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