How to Binge On Halloween Candy And Not Get Fat
For myself (and many others), Halloween is the time to eat candy until you feel like puking.
But, you’re an adult now, and that means there are more consequences than just a “tummy ache”. You can gain weight, you can gain fat, and you can destroy your diet.
You know me, and you know that I have a plan for you, though. It’s kind of my secret “back-door” approach to eating a TON of candy and not getting fat. In fact, if you do this properly, you won’t even gain weight. This is huge when it comes to bingeing.
The method is simple:
1. Eat maintenance calories for that day
2. Get minimum amount of protein.
3. Eat maximum amount of candy.
4. Do a strength training workout.
That’s it. Simple and easy.
This is the amount of total calories you need to eat to maintain your weight. If you’re training hard 3 times per week, the calculation is simple:
Maintenance Calories = Bodyweight (lbs) x 15
So if you are 200lbs, the amount of Calories you will eat to neither gain nor lose weight, is 200 x 15 = 3000 Calories.
This is the amount of calories you will eat during a day of bingeing on candy.
Minimum Protein Requirements
Next, you’ll need to make sure that you get enough protein for the day in order to maintain or build muscle and strength. This is another easy formula:
Minimum Protein (grams) = Bodyweight (lbs) x 0.82
So, if you are 200lbs, you’ll eat 164g of protein that day.
For protein, I recommend eating very low calorie (low fat) protein sources. This includes chicken breasts, egg whites, white fish, and protein powder. The goal is to eat as little calories as possible from protein (while still hitting your minimum protein target).
For example, 164g of protein is only 656 Calories. If you were 200lbs, this hypothetically allows you to eat 2344 Calories of candy. That’s approximately 26 peanut butter cups. So ya, a lot of peanut butter cups.
Obviously, this leaves us to step 3:
Eat Maximum Amount of Candy
If you stuck to mainly low calories protein sources, you can eat a lot of candy. Use an app like MyFitnessPal to track how many calories are in the candy you’re eating, and feast out.
Do a Strength Training Workout
If you’re going to be feasting out, you might as well put those calories towards building muscle instead of fat. This is where the strength training workout comes in. You could go two ways here: full body workout or train a lagging body part. For a full body workout, I recommend something simple like this:
1: Squats or Bulgarian split squats — 3–4 sets of 8–12 reps
2: Pullups or lat pulldown — 3–4 sets of 8–12 reps
3: Deadlift or rack pull — 3–4 sets of 8–12 reps
4: Overhead press — 3–4 sets of 8–12 reps
5A: Bench press — 3–4 sets of 8–12 reps
5B: Chest supported row — 3–4 sets of 8–12 reps
6A: Biceps exercise of choice — 2–3 sets of 8–12 reps
6B: Triceps exercise of choice — 2–3 sets of 8–12 reps
Rest 60–90 seconds between sets.
All in all, this approach is using science to allow you to binge and not destroy your diet.
Would I recommend this method every day? No. Would I recommend it on special occasions for damage control? Hell yes.
PS, there’s a Halloween sale going on at JMax Fitness right now where you’ll save up to 66.6% off all workout products. Learn more here: