Meal Plans

The Bodybuilder's Complete Drink Guide

Go light instead of heavy for your next drink, preventing empty calories from hitting your lean physique.

Cocktail splashing into a glass with lime



Mixed drinks can easily sneak in the extra, unwanted calories, such as a Long Island Iced Tea can pack on a few hundred calories. The goal is to keep the drink simple, limiting what type of syrups and mixers you throw into it. 

The simplest drink you can order is a vodka soda with lime: 1 shot of vodka, 4 shots of soda water, and 1-2 limes—containing roughly 75 calories and 0g of carbs. 

Skip the margarita mix, and make your own—the added sugars from a mix will destroy your macro-game for the night. All you need: 2oz of tequila, 1 1/2oz lime juice, 1oz orange juice, 1 teaspoon of agave, and 1 lime wedge. Agave is a great sugar substitute that has only 21 calories and 5g of carbs in one teaspoon. 

Make a 200-calorie Cosmo by subbing in club soda for liquor. The recipe: 2oz of citrus-flavored vodka, club soda, cranberry juice, and juice from a lime wedge. 


Brand Calories
Pendleton 96
Jack Daniel's 98
Bushmills 98
Jim Beam 100
Jameson 104

 Amounts are per 1.5 oz. All contain zero carbs and 40% alcohol by volume.


Brand Calories ABV (%)
Skinnygirl Bare Naked 75 30
Smirnoff Sorbet Light 78 30
Monarch Citron 84 35
Ketel One 96 40
Absolut 96 40

Amounts are per 1.5 oz. All contain zero carbs. 


Brand Calories ABV (%)
Monarch Pineapple 79 30
Malibu 81 30
Captain Morgan 86 35
Myers 0.4 40



The mixer really determines it all—calories and macros. Syrups, soda, and juices are all empty calories, which can make a negative impact on your hard-training muscles. 

  • Lime juice: 20 calories and 7g of carbs
  • Club soda: 0 calories and 0g of carbs per 8oz
  • Diet cranberry juice: 5 calories and 2g of carbs per 8oz
  • Diet Lemon Lipton Iced Tea: 5 calories
  • Diet soda: 0 calories and 0g of carbs 
  • Truvia (simple syrup substitute): 0 calories and 0g of carbs

Caloric information courtesy of manufacturer websites and 

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