The Fisher Fitness Coaching Podcast · Rich Fisher

Episode 71 - How I Survived a Stag Do and a Wedding…While Cutting

·20 min·1 clip

How did I lose weight after a stag do and wedding while prepping for a photoshoot?

This episode details host James Fisher's practical strategies for managing calorie intake during a stag do and a wedding while in a fat-loss phase for an upcoming photoshoot. Fisher, a fitness coach, shares his personal experience to answer a common client question about navigating social events. He emphasizes that his successful weight maintenance through these events stemmed from a powerful personal goal and disciplined choices. Fisher's stag do involved a three-day trip to the Lake District with activities like hiking. He pre-tracked his food in an app, starting with a planned chicken salad sandwich, protein bar, and sugar-free drink for the journey. At the event, he chose a Tesco stone-baked margarita pizza and added pre-cooked chicken to increase his protein intake, meticulously logging these items. He limited himself to three cans of Guinness on the first night, opting to go to bed early to avoid next-day hunger from alcohol. For breakfast the next day, he purchased and cooked eggs, bacon medallions, and chicken sausages, again tracking everything. That evening, he ate chicken bites and mushy peas instead of fish and chips, saving an estimated 600-700 calories by skipping the large chips. He drank non-alcoholic Trip sparkling drinks to socialize without consuming alcohol. On a long five-and-a-half-hour hike, he consciously consumed carbs like sweets and rice crispy squares without tracking, trusting the high activity level. After the stag do, he had a lower-calorie day of around 1,600-1,700 calories to balance his weekly average before his brother's wedding. At the wedding, he skipped lunch to accommodate a three-course meal in the afternoon, which included shrimp starter, roast chicken main, and a cookie with ice cream for dessert. He drank only one glass of champagne, supplemented with coffee and Coke Zero, to avoid alcohol's effects. A key insight is that Fisher attributes his success 90% to self-control and discipline, not a magic solution, stating the individual is in full control of what they consume. He argues that a powerful "why," like his photoshoot goal, is crucial for resisting peer pressure and typical binge behaviors. Fisher claims avoiding drunkenness and hangovers was critical, as they lead to increased hunger and cravings for sugary, salty foods the next day. He recommends pre-planning and pre-tracking meals on an app as a major tactic to stick to a plan, as he did for the stag do and by reviewing the wedding menu in advance. The host suggests making "sensible decisions," like choosing a spicy chicken and salad baguette over McDonald's when others are eating fast food. He advises clients in a fat-loss phase to largely "knock alcohol on the head" because it makes calorie control significantly more challenging. Fisher concludes that you cannot out-train a poor diet and must change eating, drinking, and lifestyle habits to alter body composition. The tone is highly conversational, instructional, and anecdotal, as Fisher walks listeners through his specific daily choices. The style is that of a coach sharing a personal case study to provide relatable, actionable advice. This episode is ideal for listeners actively dieting for a specific goal who face upcoming social obligations and seek practical, non-restrictive tips. Individuals uninterested in detailed calorie tracking or who prefer a more theoretical discussion of nutrition science might find it too granular.

As heard by us

A practical cut-week guide for handling social events without derailing fat loss.

This episode gives a practical look at staying on track during a fat-loss cut when life gets messy. A stag do, a wedding, food, alcohol, and the usual pressure from other people all show up, and the value is in how ordinary it feels.

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Why you'd press play

You need a no-nonsense plan for weddings, stag dos, and staying on a cut.

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