Weekend Proof Your Diet

Weekends can feel like a reward, but they are also where most people accidentally give away their results. We get honest about the real pattern: five solid days, then one “small” choice that turns into extra drinks, dessert you did not even want, or the snack you eat on autopilot then regret on Monday. If you have ever thought, “I’ll start again Monday,” this conversation is for you.

We walk through a simple mindset that changes everything: Version One vs Version Two. Version One is the old lifestyle that led to feeling uncomfortable in your body. Version Two is the confident, strong, “I feel amazing” version you are chasing. The catch is you cannot keep doing Version One behaviors on the weekend and expect Version Two outcomes. That does not mean never having wine, popcorn, or a meal out. It means choosing those moments on purpose instead of letting them happen by accident.

The big tool is the planned vs accidental rule. Planned treats and planned social events can fit into a sustainable nutrition plan, even during a fat loss phase, because you decide ahead of time and you can live with the tradeoff. Accidental slip ups are the ones that spark disappointment and the “screw it” spiral. We also share practical weekend planning strategies, including a quick Saturday morning meal outline and the idea of pushing one treat meal to Sunday night to reduce impulsive choices.

If you want better consistency, less diet fatigue, and a healthier relationship with food without losing your social life, hit play. Subscribe, share this with a friend who struggles on weekends, and leave a review with the one weekend habit you are ready to change.

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Why Weekends Derail Progress

SPEAKER_00 0:02

Good evening, everyone. Today we're going to talk about the weekend because the weekend is always, always, I mean, if it is for me, I'm not sure about you, but it's always a time that the buck-ups happen, isn't it? Monday to Friday, Monday's always a lock in, Tuesday's a lock-in, Wednesday. Some stuff can go down Wednesday, Thursday, Thursday night, it gets a bit naughty. Friday really determines what the weekend's gonna be like. But what we don't want to do is fall into this trap that different days for different motivation. Monday's the motivation, and it all goes down to a working week. Monday to Friday's working week, Saturday, Sunday. Normally you're gonna feel like you want um release, you want a bit of time off, you have deserved something extra, you want something different, so your life doesn't feel mundane. So we end up fucking the diet up and then starting again Monday and going back to the mundane stuff, and it feels harder because sometimes we didn't get the results we want.

The Goal That Brought You Here

SPEAKER_00 1:04

Now, what you've got to remember is when you come into this game, um, whether it is my program or whatever, you come with a goal, and that goal comes for with a reason. And it's a literally goes with the post I posted earlier. Like sometimes you can get halfway down that goal, feel a little bit better. So you start letting things creep in. Because, you know, the genes don't feel as tight anymore. You don't feel as bad about your body, so you start to think, oh, you know what? This match with bloody sugar in is not as bad anymore. And I could start to have that or have a few more drinks, or maybe I'll have a few bites of my kids' food again, and you start to do the same habits that you used to do.

Version One Vs Version Two

SPEAKER_00 1:42

But I just, you know, I've spoken about this a lot, version one and version two. Version one is like the epitome of like where you were before, didn't feel good in the body, felt not comfortable, felt not confident, all these things started the journey, and then there's version two. Version two is like elite. Feel great, feel confident, feel sexy, feel amazing, colors feel better, bikini feels better, like just feel top dollar. And there is no better feeling than version two, by the way. So what we can't do is we can't act like version one wanting to be version two. It's like don't work, you know? Um, it's just a contrast. Like, you have to to be version two, to get to version two, you've got to do the things to get to version two. But to keep version two, you've got to keep that up. It's just natural that you've got to keep it up. There are certain things that you can, you know, version two might still have glasses of wine every now and again, dessert, and things like that. But the odds of version two sitting on a sofa and having a whole family pack of Mortesas while in tears about ruining their diet, it's probably not gonna be something that they want to be doing because it will take you back to where you were previously. And remember, version one, it was unhappy. Yeah. Version two, hopefully, is a bit more of a happiness. But there's a reason why a lot of you have reached out, there's a reason why we started this journey, it didn't come from a really, really happy place. 99 times out of 100, it comes from a place of feeling disappointed where they're at and want to want to change. So doing the shit that version one used to do needs to change. So that's why there's a lifestyle difference. Um, and we also need to understand within that lifestyle difference is that yes, oh, I've got my guess I have recorded it. Yes, um, there's an idea of balance. Yes, there's an idea of enjoyment, but ask yourself the last few times where you did slip up out of 10, how many of them were really enjoyable where you were really happy on Monday that you did it? Some of you might have been to a nice restaurant, had a nice dish, fair enough, that's fine. Some of you might have had a bottle of wine and thought, wow, a bottle of wine was banging. Fine. But again, some of you might have finished the family bag of Mortis's on the sofa watching a movie and thought, that was ridiculous. I didn't need to do that. And I feel like shit, that's not enjoyable, enjoyment. That's not balance. That's it's just a ridiculous thing to do. But we all do it for some reason. I don't know

The Weekend Reward Trap

SPEAKER_00 4:10

why. We'll talk about that now. So, what is the trap at the weekend? The trap is you deserve something. You want to break from something and you've had a good week. Maybe it's a bit of a treat. Um, you've put all this hard work in, you're better than the weeks before. All these things that you can tell yourself, you want to fit in, you want to be like everyone else. There's so many reasons. You had a hard week, you know, you want to forget about the diet, you're getting a bit diet fatigue, all these things, you know. When actually, if you if you're diet fatigue, you're probably putting too much emphasis on tracking and it's controlling you a bit too much, where it should feel a little bit more relaxed if you've been in this journey for a long time. And if it doesn't, you probably need to message me and say, Lou, my tracking still doesn't feel relaxed because it should be feeling more relaxed, should be feeling more of a day-to-day job. Um, and if you need a break from that kind of stuff, we need to work on why we need to break. Sometimes you might forget, sometimes you might can't be asked. Fair enough. I get it. I'm not saying, but if you need a break because it's overwhelming you, then you're putting too much pressure on that. Um, and that sometimes can want a break, like that pressure of like, I need to be able to die, I need to be perfect. If you want to be perfect, what happens when you're not perfect? You lose your shit, and that's another trap. So, how do we go about this in a way where we want to get through the weekends and come out do the weekends feeling good? Now, I to be honest, this whole chat, I was about working out like, how can you make this really simple for people? And you know, this when I did the feedback, a lot of the people spoke about the weekends. Here's my take, and here's how I think we should all approach it is it accidental or is it planned?

Planned Choices Vs Accidents

SPEAKER_00 6:02

Now, if it's planned, it should be okay. And the reason it should be okay because let's say I've got what have I got this week is planned. I've got a meal out on Wednesday, actually, and my friend booked a pizza restaurant. It's planned, to be honest. I'm not that bothered about pizza at the minute, but we are going to pizza restaurant. It is what it is. I've mapped my week out, I'm gonna have a pizza on Wednesday, I am on a diet phase, I've just got to work it in. It's planned, it's fine. There might be a bit of elevation Thursday, Friday, but I've just got to get on with it. There's nothing really I can do. I'm not gonna change the restaurant. I'll try and find something healthier or I could just make a lighter choice. It's planned. You might have a birthday party at the weekend or a wedding where it's planned and you want to enjoy yourself, and that's fine. And actually, if it's planned, even if we don't get a result that week, what we have got is a planned outing that was enjoyable, that felt decent. You might want to go to cinema, and you might say, you know what, I want to go to cinema on Sunday, and I'm gonna have a bag of fucking popcorn and I'm gonna have a big, what they call it, fucking ice, tango ice blast, and I'm gonna put my feet up and enjoy myself. It's planned, you want it, you've been dreaming about it all seven days. It probably won't be what you made out to be, but it was planned. It's okay. Or it's planned where you go into a birthday party and you say, you know what, I'm gonna avoid the cake. I'm gonna have my meal before, and I'm gonna get through it. But whatever is planned is always going to be okay. Because you've made piece of it before, or you've mapped the week out and you've put it within that. We spoke about it in your check-in. It's all in there, and we're saying, right, this is planned and we're okay. We can work around with it. Variables that are planned, variables that are we have control of it to some degree, we can work around. It is what it is, it's fine. When it's accidental, it's when the problem happens. What is accidental? Not I accidentally tripped and ice cream fell in my mouth, but like you went out for a walk, and everyone decided to have ice cream. You said you weren't having it, you then got to the ice cream truck, you made a stupid decision, you got an ice cream, it was a feast. You're like, why did I buy a feast? I didn't even want a feast, panicked, ate the feast, worst ice cream ever. And afterwards, like, I've just smashed an ice cream for no reason, ruined the whole weekend. Like, that's how your mind would be left, because it wasn't planned. And then after that, because you had the ice cream, it was disappointment. You end up going home, think, fuck it, the diet's gone now, and you ruin it. And it was all because of an accident. Or you were in the pulpit, you said you're gonna have one drink, you end up having four drinks. Feel a bit tipsy, end up in a crab shop, it was accidental. You went for a roast, planned the roast, part one, went well. Dessert menu came, you said, fuck it, I'm having dessert on the spot. You eat dessert, you feel terrible after, you lose it. When you wake up on Monday, or if you do, you check it on Monday, the things that you're gonna be thinking about is that feast, that dessert, that extra three drinks I didn't need, they all weren't fucking worth it. And they were all accidents that didn't need to happen that happened, and I just feel a bit like, why the fuck that happened? And I'm in the same spot that I was last week, and it feels like I've wasted a whole week of training, dieting, and all these things on paper. You haven't, but you have in regards to like results-wise mentally, and they all wasn't worth it. They're never, then the accidents are nine times out of ten, are never really worth it. And that's the mindset that we have to think about as we go into the weekends. Now, some of you might think that's a bit over the top, like planning your weekends. Listen, if we had great relationships with food, we won't be here. Like many people in this world. So, you know, where things are difficult, where things we don't have great relationships, it needs planning. It needs organization. Your work week, your work, your kids, everything in your life needs planning and calculating. Even the petro that you put in the car, you have to watch the numbers go up unless you're really rich and you can close your eyes and fill the petro tank up. But until you get the body that you want and you feel super confident to earn the privilege, but you can close your eyes and eat what you want and feel good after, start looking at the clock, start tracking, start planning, start thinking about all these things because it will it makes your anxiety feel less. So that the the small bit of planning, the small bit of pain that goes with that planning makes you feel better long term. Elizabeth just said to me, she's seen a post the other day, she said, there is no better feeling than your best body, and there is no food that trumps that feeling. That feeling of you feeling unbelievable in your body, there is no food, alcohol, whatever, that beats that feeling. So if that is the best feeling, if that is like, I want to feel amazing on a holiday, I want to feel if we know that feeling is so good, everyone in shape said it's the best when you feel just fucking great in your body. You know, you see people on the program buzzing, like, I've lost this weight, I feel great, I'm like, my body fat's down, what I'm feel stronger. Like, they're not saying that for the sake of it. It's that if that's a really good feeling and we know that no food's gonna beat that feeding, plan your shit. Plan your stuff out. And if you can avoid it, avoid it. Because let's look at your track history and go, I had these weekends, how many times have I come on Monday and thought that was really great? That seventh apropos spritz that gave me a headache when I woke up. That was really good. Like, yes, there's gonna be moments where you've planned it, you're gonna feel much better about it, and it's gonna be okay. So I think like without overcomplicating things, I think that is the best mentality to go into the weekend is what is planned and where these accidents happen.

Simple Weekend Planning That Works

SPEAKER_00 12:22

A really, really, really simple plan. And this is something that I do personally, there's no science behind it whatsoever at all. I will say to myself, Sunday night, I'm going to have a treat. Yeah, I do this every week. Sunday night, I'm gonna reward myself. You know, it's like that treat meal reward mentality. Um, I'm gonna have a meal off. And I've always kept that variable of one meal off in my diet. If I get to that Sunday night, what normally happens is a few things. One, I end up just having a takeaway and it is what it is, and it was a Sunday night, and it was one meal. I check in Saturday morning, so by the time I get to next Saturday, I've outlived it. And it is classed as a treat, but it was planned, so it was what it was. Sometimes I get there and I think, you know what? It's only one meal. If I get through this one meal, Monday's gonna be much better. I don't have it. And sometimes I get there and go, I want to have an off-plan meal. We ain't got anything. This happened yesterday. Me and Katie look at each other and said, What should we do? She's like, I can just cook some pasta. Said, all right, let's have some pasta. I had a small bottle of pasta and actually had a slice of cheese on toast. In all honesty, if I would have tracked that, I would have probably been over by about 150 calories. Wasn't that bad. But I pushed that naughty meal as far into the weekend as possible. Because then when I get there, I'm left with a choice of like, I've got through the whole weekend. Do I really need this? You know, it's it makes your life a whole lot easier knowing that you've got something to come in, but then you've got the choice of giving it up. And that goes again to the plan. The other thing is sitting down on a Saturday morning, just literally get a coffee, sit down and set in the morning, get a piece of paper and go breakfast, lunch, snack, dinner, breakfast, lunch, snack, dinner. If you don't like tracking it on the weekend, just do this. Breakfast, lunch, snack, dinner. What am I having? What am I having? What am I having? Where are we going? We're going into town. I'm going to have Nando's. Um, in the afternoon, I'm going to get a coffee and a protein bar because that's normally where I get ice cream. Sunday evening, I do want to relax. Let me let me cook a bolognese and do a little bit of extra garlic bread. If you come once Monday morning and go, you know what, Louie, I went over my calves by 50 grams on a Sunday, and it was just because I had some garlic bread with my bolognese, it won't be that much of a problem for you. Like, make that meal nice if it helps you. And that will add to this being longevity. But if we consistently go into these weekends, slip up on Saturday morning as an accident, ruins that. So the weekend feels like it's ruined. I'll start again on Monday, and we end up in the same place, same time, Monday morning. And I'm going off data, I'm going off what I read. Oh, I slipped up, oh, I messed up this time. Oh, it's always a mess up. It's never, oh, I had 10 biscuits and I feel really good about it. And you know what? Sometimes people go, I've had a glass of wine, it's great, but majority of the time it's a slip-up and it doesn't feel good. And I've said this before. If the people that have gave up alcohol forever, or the people that gave up alcohol for a period of time, or gave up sugar for a period of time, they've never got to the end of it, give up smoking for a period of time. They've never got to the end of it, whether it's a month, six months, whatever, and gone, I really, really regret giving up alcohol. I really regret giving up smoking. I really regret giving up sugar. I really regret giving up junk food. And that's saying something, surely that saying something that they're saying, I felt like I've missed out, I feel better, I feel great. But we go in the moment, this Nutella pizza is going to make my life better. These chips don't make my life better. Like it the evidence is there in front of us.

The Seven Point Week Test

SPEAKER_00 16:14

Last point think about the week as seven points. Yeah? Seven points to have a successful week. Monday to Friday is five points. Saturday, Sunday is two points. If we mess up Saturday, Sunday, take them two points away from your five, you're only getting three points each week. Yeah? Doesn't quite work math-wise, but you get what I mean. Two days forward, two days back. So we only only get three days of progress each week, which means it's a slower slog. And the longer you're in a diet phase, the harder it is. Five to seven points is a much better week. How do we get five points? Monday to Friday, good, Saturday, Sunday, didn't track, but kind of planned my meals and wasn't too bad. Okay, we don't get them points, but we have five good points, not taking us backwards. How do we lose two points? We have a Saturday Sunday, it's a write-off, it takes away from the two days before. We only end up with three points. Some people are getting seven points on this program, some people are getting three points, some people getting five points. When you ask yourself, why am I not getting the results I want? Why am I stuck? Why ask yourself about this thing one thing how many points am I giving myself on a seven day basis? And if it is minus one or two each week and you're pushing it back, that's your answer for success. That's all I got. That's it.