How to Travel and Maintain Your Physique

Borobudur, Java, Indonesia 2004

So you’ve built up a good physique or are looking your best; have you ever thought twice before booking a vacation?

Did you double-check that the place had a gym, perhaps even turned down the opportunity of travel because you didn’t want to ruin it?

I can relate to that. I used to be like that. Truth is, though I traveled a lot* when I was in my late teens and early twenties, (*volunteered in east India for 3 months, traveled across south-east asia, Japan to live, Australia’s east coast, back to India twice again, China) by the time I was 25 I was so heavily brainwashed by commercial bodybuilding marketing bullshit that I had become reluctant to go away anywhere for fear of losing definition and muscle. I thought I had to train 6 days a week and eat six times a day. I even cut two  wonderful motorbike trips through the mountains (picture at bottom) short so that I could get back in time to get my “shoulder day” in.

I understand your fear perfectly, but I no longer think that we have to make the choice between being a ripped granddad or an interesting one. Here’s the approach I take now to “maintain” while being away.

The Scenario

Trip: Three months backpacking across south-east asia.

Goal: Maintain your physique, or minimize damage (definition loss due to fat gain, muscle mass loss) while away.


  • No access to weights of any kind.
  • No miniature food scale/ food with macro labels.
  • No supplements or access to them.
  • Parties and alcohol consumption sporadic but probably heavy throughout the trip.
  • No hangups about meal frequency or training frequency.
  • Ideally, though not necessarily, familiarity with skipping breakfast & Leangains principles.
  • Regular, recreational gym trainee. (i.e. non-athlete)

“Festival of Colour.” Jaipur, India 2007

Training Advice

The goal of your training is to maintain your current muscle mass. If you’re on a two week break then taking the entire time off training will likely have no effect on your strength or lean mass.

When traveling for extended periods gym access will be infrequent, so it’s best to choose a routine that can be performed anywhere. Generally, strength gains = mass gains. However with a change in exercise selection there will be an adaptive phase where we get progressively stronger in each exercise. Once we plateau the goal is to maintain these strength levels for the rest of the trip, as that will be a good indicator of muscle preservation.

So what exercises?

Chins, dips and pistol squats, three days a week. Here is a rather ironic quote by Arthur Jones.

“You can build both a chinning bar and a pair of parallel dip bars for a total cost of only a few dollars, and those two exercises, chins and dips, if properly performed, will stimulate muscular growth in your upper body and arms that will eventually lead to muscular size and strength that is very close to your potential.

Adding full squats, eventually leading up to one-legged full squats, and one-legged calf raises, will do much the same thing for your legs and hips. Using this very simple routine, when you get strong enough to perform about ten repetitions of one-armed chins with each arm, your arms will leave very little to be desired. Or, instead, you can do what many thousands of others are now doing and piss away thousands of dollars and years of largely wasted effort while producing far less results. The choice is yours.” – Arthur Jones in 1996

I do not agree that this is the best way a trainee should look to progress, that would be barbells, for reasons that are summed up quite nicely here, however these exercises will suffice to help us maintain while we’re away, and can be performed nearly anywhere.

Dips – Could be performed between two sturdy chairs. May break though. So as an alternative you can do pushups and decline pushups. Progress in difficulty by elevating the feet onto a book, chair, bed, etc.

Pistol squats – If you are new to these then go easy for the first few times as it is tougher on the knee ligaments/tendons than the muscles due to the element of balance. Do it between two chair backs in your hotel room to assist yourself when necessary.

Dry Bags for Portable, Adjustable Weights

Chins – At a local park climbing frame, or even a tree branch. Dry Bags (image right) are portable for travel, useful, and can be filled with water and tied with rope to your waist to add weight like a dip belt.

High Intensity Interval Sprints (Optional) – Great for the legs but not always practical when traveling. Up a hill/stairs. No need to time the interval. Just sprint up to a set point and then walk slowly down. Repeat.

How many reps/sets?

Ideally you’re going to adjust the difficulty of each exercise, whether that be through increased weight or body position (push-ups) so that you reach failure within a 8-12 rep range. 3 sets.

What about Cardiovascular/ Respiratory Endurance (CRE)?

Unless you have an endurance event to go back to, you shouldn’t be too worried about maintaining this as it is quickly gained or lost; muscle mass is not.

“CRE gains are mostly chemical/metabolic alterations… whereas strength increases require architectural changes that happen slowly, therefore strength should be the primary aspect trained for, with any other necessary aspects (such as CRE) focused on temporarily when necessary.” – Michael Wolf

“Daikiretto” ridge, Japan Alps, 2007. 

Nutrition Advice

The goal of your food intake is to minimize muscle losses and minimize fat gain.

If you’ve been watching your macros for a while you should have a reasonable ability to “eyeball” quantities of foods and guess their macros. I often tell people that when eating out they can compare portion sizes to the palm of their hand, fist or thumb, etc..

In reality though, when done over an extended period of time (as when traveling), things can get quite sloppy, so I would advise a far more relaxed approach.

  1. Keep skipping your breakfast. You’ll find that despite the new time zone it doesn’t take your body long to get back into a rhythm, and it won’t be as tough as you’re used to fasting. Skipping breakfast is particularly useful when traveling as it frees up time.
  2. If you’re really busy one day then don’t be afraid to skip lunch as well, and just have one big dinner.
  3. Don’t stress too much if you can’t eat at the same times each day.
  4. Rest days: High protein and fat, keep carbs low. Go with a steak and salad, or some chicken skewers and veggies found at the market. Skip your starches like pasta, breads, and rice on these days.
  5. Training days: Same as the rest days but add back in the starches. If difficult, don’t worry too much about keeping fats low but make sure you get in your protein.
  6. For maintenance, as a very general guide, if you eat slowly on a training day you should feel fairly full, and on a rest day you should feel that you could eat more, but not be too hungry. Hunger is unlikely to cause any issue as your days will be busy and this will keep your mind off it anyway.
  7. Using hunger as a guide, eat more or less starchy carbs on each day accordingly.
  8. When traveling don’t be afraid to order off the menu. Ask the waiter or manager for what you really want and see if you can come to some sort of agreement. Today I had a lazy “breakfast”, 7 eggs scrambled, a couple of sausages and a cucumber (love them, and I can’t stand salad).
  9. If you decide to keep track of stomach measurements do it weekly, and as long as your strength is maintained then feel free to adjust food intake based on hunger accordingly. If you’re getting fatter, feel free to eat less but don’t worry too much about fat gains as this can be taken care of when you get home.

“Dragon Skyline” Route aka. “Biker Heaven”, Wakayama, Japan 2009.


Hopefully if you put these two things together you’ll come back from your travels still in respectable condition.

It’s likely that the first few gym sessions back your top barbell lifting stats will suffer but you’ll soon get them back up there. (The more advanced you are the longer it will take.)

There may be a little fat gain but this will soon come off again with a quick cut.

All in all a month or so later no one will know you’ve been away and you can continue pursuing your physique goals without the need to die a boring old bastard.

Mid-way through a climb up a limestone cliff in Phi Phi yesterday morning do you think muscle catabolism was on my mind, or the spectacular view that was before me?

Build up a good body and go and enjoy it. The two don’t have to be mutually exclusive. Are you really going to pass up rafting, scuba diving, jungle trekking, mountain climbing, sky diving, cliff jumping, meeting new people and having the time of your life just because you might regress a little with your training?

Live your life. Please don’t be an idiot like I was. If you want to go travel, do it. You’ll be a better person for it.

Hope this was helpful.

Playing around with fire Poi. Ko Tao, Thailand 2004

PS: Volunteer work or long hours working in a supermarket when I was a student took me to most of these places. None of it was gifted. If this sounds like fun to you, work for it, save, then go do it. Travel questions most welcome in the comments also.


>After reading this post I received a mail from a couple of old clients saying that they have been using this relaxed approach while being away with success. Matt was happy to share:

“Just thought I’d shoot you an email after I saw your latest blog post. It’s been over 2 months now travelling and I think I’ve managed to maintain the leptin sensitivity I expect I gained on your protocol. Body fat has dropped (sadly so has muscle) despite being in El Salvador for a month, where the main protein source is maize. 😉

After leaving El Salvaor I’ve just been focusing on protein, with low to moderate carbs. Training has been a variety of slow eccentric hold rep bodyweight stuff – dips, pushups, L-sits, lunges and pistols with pullups when I have access to somewhere to pull up from, and I’m working towards planche and handstand walks as a hobby too 🙂

Anyway, attached a (admittedly flattering) pic. Thanks again!”

I put the small comparison picture in the bottom right of Matt’s condition when he left for his travels. I’ll let you draw your own conclusions on whether any muscle drop is relevant.

Sorry if you’re one of the people that’s been waiting for your story to be put on the results page. Haven’t forgotten about you, I’ve been having a little issue with “jump” links not working within posts. I’ll get more up soon.

Still taking on clients. More details on the consultations page.

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About the Author

Andy Morgan

I am the founder of, this is my sincere effort to build the best nutrition and training guides on the internet. Some readers hire me to coach them, which I've been doing online, via email, for the last six years. If you're interested in individualized, one-on-one nutrition and training coaching to help you crush your physique goals, let's start the conversation.

84 Comments on “How to Travel and Maintain Your Physique”

  1. Hi Andy, those are gorgeous photos of your travels. Nice!

    It’s nice to read that you decided to ‘maintain’ rather than being too strict with your workout regime. I’m not that much of a traveler – I only travel with my friends when they invite me to tag along. But your tips are precious to keep healthy while on the road. I’m going to keep this page for reference. Thanks!

  2. Jason says:

    Love the article! I have the exact same phobia of losing hard earned muscle mass while traveling, yet I am conflicted because traveling the world has always been my lifelong dream.

    So three questions:
    1) If traveling for extended periods of time (lets say 6 months) will I be able to maintain a significant amount of strength in my lifts with this program? (if I benched 225 for 4 reps from the beginning of the trip would I be able to maintain at least 185 or 195 at the end of it?)

    2) I am very curious as to how the dry bags work, how much weight were you able to pack on in them? Could they be used as extra weights for push ups?

    3) Would you recommend bringing rings for different variations of workouts/if there are no pull up bars it’s much easier to set them up on a tree and do pull ups from there?

    Any response would be greatly appreciated!

    1. Hi Jason, thanks for the questions.
      1. Your strength will drop, and your muscle mass will also. But both will come back quickly when you get back into training.
      2. Depends on the size of the dry bag. 1 litre weighs 1kg. For comparison, the rucksack you took to school as a kid was likely 25-40 litres.
      3. If you are happy carrying rinds around with you then sure. If not then no. It’s really up to you. I don’t see the need to bring different sizes though, just one set with adjustable straps. Again, only if you wish to.

  3. Florian says:

    Hey Andy,

    I’m going on a 6 weeks trip to the Philippines, so I was really interested by your advices! Question: some guy at the gym told me that he uses a compex muscle stimulator when he travels to maintain muscle mass. What do you think about this option (apart from the fact that it’s fucking expensive)?

    1. Florian, thanks for the question. Haven’t heard of this, but if you’re talking about a supplement then it’ll likely be a scam.
      Isn’t hard to maintain muscle mass though while away: eat to hunger and that will be roughly maintenance calorie intake, don’t skimp on protein, do some bodyweight workouts once or twice a week. No biggie.

      Good timing, here was a status update by Greg Nuckols just now:

      “Why you don’t need to worry too much about losing all your sweet gainz when you’re dieting or have to take a few weeks off from the gym:
      If you hold onto those myonuclei (and you do), you can get those sweet gainz back in a fraction of the time it took you to acquire them in the first place.
      Not worth losing sleep over.”

      1. Florian says:

        The thing I was talking about was actually an electric muscle stimulator system, used mostly for athlete recovery ( There are also some people using it before, after, and even during weight lifting sessions to boost muscle engagement..

        But I like what I’m reading in your post, and I’ll got with the bodyweight exercises you advise 🙂

        Thanks a lot Andy!

        1. I haven’t heard of it. So that makes me suspicious given the people’s whose work I read. That’s all I can say.

  4. rich says:

    thanks for a great article as usual Andy.. !! So I am going on my first longer holiday (18days) since I managed to transform my body during a period of 9months! I still weigh all my food, keep strict control of my macros.. its really freaking me out not going to be able to do it (going to India).,. not even sure there will be a gym around! Feels a bit better after reading your article.. had already planned to stick to my IF window of 8 hours, but ease up on counting the macros etc… lets see how it goes! Dont want to lose what I have achieved!

    1. India eh? You’ll be on the toilet for 4 of those days regardless of how careful you are. Take toilet paper and don’t plan too tight of a schedule cause you can’t plan for when it will hit, but it will.

      Enjoy Rich, it’s fucking great place!

  5. John says:

    Hi Andy,

    Thanks for the site, as always, its brilliant!

    To keep it quick, I’m currently cutting with a Leangains system, things are going well. My question is the following: how would you adapt things for ski-instructing? It’ll be my first season working when I’m a leangainer, & I’m thinking my calorie requirements will shoot up. I’ll not be barbell lifting anymore but will be bouldering 3 times a week after work. My plan was to treat these as training days, then on rest days up my fat intake. Sound alright or perhaps I should add carbs on all days?


    1. Hi John. Same as any other physical job, increase your calorie intake on those days. Carbs mainly.

  6. Sean says:

    Hi Andy, I am going to travel for two weeks. The first week I’ll spend in Orlando Disneyland. I found a gym close by to my hotel but I don’t wan’t to risk losing strength because of bad nutrition since I’ll be eating at the parks. I was thinking of sticking to only protein and fat for the first week. Getting filled up on turkey legs in the theme parks. What do you think? Then I was thinking that the second week I could go to the gym that’s near the apartment I’m staying at and get back on track with my macros since I’ll have a supermarket close by.

    Or I could fast for nearly 20 hours all day at disneyland and finish the day with fast food till I meet my macros or maybe drive by the supermarket that is near my hotel and keep training the whole two weeks? What’s best?

    1. Just enjoy the hell out of it and take it as a diet break. No significant strength will be lost in such a short period of time.

      1. Sean says:

        What about fat gains? I am only one and a half weeks into my cut and by the time I travel it’s gonna be 7 weeks in. When I get back it’s already summer so I have no time to get back on track.

        1. Unless you binge eat then there won’t be significant fat gains that won’t come off again within a week of getting back on track. However, if your question given it’s timing focus is because you have a competition, and you feel you’re running short, then you’re going to want to be more cautious perhaps. If there is no competition, and this is just for your own personal target, then I say you just relax and enjoy it – how many times in life do you get to take the kids on a two week trip to Disney after all?

          1. Sean says:

            OK thanks Andy I’ll just try to be as cautious as possible without compromising fun.

  7. Paul says:

    Do you still need to cycle macros when not working out? Was just going to aim for around “maintenance” cals/macros every day on 3-week trip (skip breakfast).

    1. No need to do that when you’re not working out. – Good question Paul.

      Regarding breakfast – If you’re staying at hotels that offer a breakfast buffet, eating a big breakfast, mainly protein and fats, and then skipping lunch is the way I go. Cheaper, less hassle, and you can get more done in the day.

  8. Rahul Rajyaguru says:

    Hi Andy,
    Great article! Wish I could have read it earlier. Thanks! And forgot to mention.. Its great to see that you were in India and enjoyed the festival of colour- Holi!!

    1. Oh yeah, awesome fun. Been three times, Cal for three months when I was 19.

  9. John says:

    Oh my, that road looks epic. I think me and my Street Triple R would have a bit of scratch fun there! I’m planning a trip to Japan mate, I’d love to catch up with you and go for a burn if you have a bike?


    1. Nice. Not any more, bought a Honda 1000rr but had my license revoked within a year and sold it. Won’t be doing it again, I know myself and I know I’ll just get done again.

  10. Chris says:

    Hey Andy its Chris,

    This is a long comment and I am not currently a client so I don’t expect you to reply with a very detailed response.

    Goals, I am going to school next fall, in Florida and would like to be at least around the 12% bodyfat mark when I get there.

    I also am going to be traveling throughout Central America over the summer. I am most likely going to be doing homestay in Antigua for the first month, so I will have little to no control over my Macro intake. Definantly not going to be getting in 1.5g protein.

    I found a Gym in Antigua, but don’t plan on staying there for more than a month so.

    I’m not exactly sure where I will be going after that, most likely Honduras or Nicaragua.

    For training, is it possible to maintain at least my upper body LBM with just bodyweight stuff?

    Today I was playing around with gymnastics rings at my gym, even though I can bench 200lbs I could only do 8 suspended pushups, and even though I can do chin-ups with 60lbs I could barely do 10 ring chins. Could I maintain with just ring push ups, chins, pistols and hill sprints?

    Have you read Stephen Low’s Overcoming gravity? Apparently its like the starting strength of bodyweight training?

    As far as diet goes, I will probably not be able to do “leangains” style eating for the first month or so, would eat-stop-eat work for now? (2 24 hour fasts)

    After the first month I will probably get an apartment and will have more control over my intake.

    Age 20
    Height 6”
    Weight 180-190
    Waist @ Navel 35”
    BF% 18.5 (tape measured)
    Squat 320×5
    Bench 200×6
    Chin +60×4
    Deadlift 295×1 stopping at knees

    (the chin and bench numbers are a week or two old, I stopped because of shoulder pain (My ART guy said it was “capsulitis” and overuse due to not doing any rowing or overhead pressing for a year or so)

    So basically bodyweight training and 24 hour fasts, will it get me to around the 12% mark?

    Again, I know this is super long and don’t expect you to answer all if any of it.

    Also, when I am in school next year I will probably have to deal with dining halls again, would you do a consultation where I can’t weight my food?


    1. Hi Chris.
      For training, is it possible to maintain at least my upper body LBM with just bodyweight stuff?

      1.Yes, maintenance is way easier.
      2. Yes.
      3. No, haven’t read.
      4. Yes, should work.
      5. Yes.
      6. I don’t recommend it when you can’t weigh your food unless you are very good at eyeballing things as you won’t have reasonable guesses on the macro content.
      Please don’t write an essay in the comments again. Quick question only please. It’s impossible to maintain otherwise.

  11. Jakub says:

    Hi Andy,
    I was wondering. I’m traveling to Peru for almost 4 weeks and I will be definitely doing some trekking in mountains, maybe 5-6 hours treks for a few days in a row. Is it doable to do these treks fasted and maintain 2 meals per day? I’m not sure if I can handle 4 hours walking in mountaints at the end of my fasting state…


    1. Try it and see how you feel. Diet adherence is secondary to enjoying yourself for those weeks.

  12. Why Training Hard, Rather Than Smart, Will Keep You Fat This New Year. | says:

    […] How to Travel and Maintain Your Physique […]

  13. […] How to Travel and Maintain Your Physique […]

  14. Hi Andy,

    Hope you are well, and the everything is good with you and the business in Japan and the rest of the world.

    I have a question in addition to this line you wrote in your macro manipulation rules:

    “Keep progressing like this until you have run out of movement with the carbs. Then start taking out unnecessary fats or protein.”

    When is this?

    I am down to 150g carbs on training days, and 0 on workout days. Is it time to look into removing some of the the protein? To keep the carb cycling.


    Kind Regards


    1. Could just be more of a matter of patience from here. (Next blog post.)

      1. Thanks. But how low can one take the carbs on workout days before manipulating the protein? Since carbs on training days are crucial to the protocol.

        1. Chris says:

          Im pretty sure 5g per 2 work sets is all that “physiologically required”

          150 seems super low, how much do you weight?


          1. Emil Hjorth says:

            My weight is 82kg / 180 pounds – I started out with 250g carbs per day on workout days, but I am down to 150 now. Maybe I just need to add i a bit more of patience. But I was looking for somekind of guideline to know when one runs out of moves with the carbs, and need to look into lowering the protein intake.

            1. Never look to lower protein intake past 2.5g/kg of lean body mass. Possibly patience, possibly a diet break is needed.

        2. There is no single answer to this. Protein has a lower bound. Carbs don’t.

  15. Ammar Zolkipli says:

    This is good stuff. I’m modifying it for my frequent business travels. I have to take into consideration that my trips are only 3-5 week days in duration. Most of them are 4 hours or more travel time, and some of them in very different time zones (8-12 hours difference from home base). If I’m lucky, I can still get in some training time to compensate. The meals tend to be the trouble area, especially with my religion’s diet restriction. I can eat only halal meat (no pork at all, and other normal live stock need to be slaughtered with proper prayer). So my intake of protein is compromised. Anyway, i’m still trying to figure this out, so it’ll be dynamic and easy to adapt depending on my travel schedule.

    1. Glad you found it useful. Given the Halal restriction carrying some protein powder around, while a little inconvenient, may be a useful. Whey in the day casein at night.

  16. Chris says:

    Ever read the naked warrior by Pavel Tsatsouline?

    Its about high frequency (“grease the groove”) bodyweight training, the pistol and the 1-armed push up.

    1. Not yet. Have read his “Grease the groove” theories though and used then with a couple of lads that wanted to pass the chinning section for their fireman’s test here in Japan.

  17. LJW says:

    Andy, I have enjoyed your web ste tremendously and it has inspired me to start my own blog detailing my IF experience. You can check it out here:

    I link to your site and give you credit for such great information.

    1. Thank you and good luck Lucas!

  18. BigBadBear says:

    Hey Andy, I was wondering – what can you do to work lower back out? I’m getting on for 160kg down the gym, I’d pretty much need to strap two dudes to a wooden pole in a hostel and then try to pick them up

    1. Sorry can you rephrase this? I don’t understand what you are trying to ask.

      1. Simon Wood says:

        My apologies, that’s what I get for trying to type out a comment before the traffic lights turn to green.

        Can you recommend a good exercise to work out lower back whilst travelling, with no access to a gym? I’m currently up to about 160kg on my deadlifts, but I was struggling to think of an exercise that could be performed whilst on the road, even with the addition of weighted dry bags, that could provide a similar amount of load – short of tying two of my fellow travellers to a bar and then picking them up off the floor repeatedly.

        Hope that makes a bit more sense!

        1. If you have a very understanding travel partner then human hip thrusts, kind of like in this video. Have a read through Bret’s blog, should give you some ideas.

          1. BigBadBear says:

            Cheers Andy. I think I’d prefer to perform that one with two of her sat on me than one of him 😉

        2. Nick says:

          Try full bridge 😉
          the hardest version stand-to-stand

  19. jaysond says:

    DUDE ! best article ever mate! awesome read!

  20. Ivan says:

    You are always the best Andy

  21. bender says:

    Everyone knows the only way to make sure that you get the necessary 6-8 meals a day while on vacation is to keep one suitcase just for tupperware

  22. Vegard says:

    Any ideas om chinup/pullup bars you can mount to concrete? Have broken two already.

    Amazonlinks and the like greately appreciated.

    /big heavy guy

    1. This one is for google.

  23. Really great article (as usual) That will be helpful to my friends traveling abroad. What kind of volunteer work did you do? I am always looking for ideas

  24. jaysond says:

    best article ever!

  25. Pantse says:

    Hi Andy! This is my first post. I just came back from around the world trip and Phi Phi was one of the destinations. Amazing place (besides the massive tourist crowds)! Did you visit the hilltop? The view is fantastic!

    Btw, great article about traveling and staying in shape! I was fanatic enough to take portable gymnastic rings with me for the trip (great for dips and chin ups). They only weigh like few kilos and can be attached to coconut trees etc.. so not too bad for longer trips.

    After the trip I discovered your website and I started a cut. Nice to know how to stay in shape for my future travelings. Keep up the fantastic work and thank you for the no nonsense guide for IF and LG! Just what I needed! ATM I’ve lost 4 kilos in three weeks and stronger than ever 🙂

    – Pantse from Finland

    1. Didn’t get to the viewpoint mate no. I kinda had my own “unofficial” viewpoint half way up that big limestone stack at the South end of the main island.
      Good idea with the gymnastic rings, will have to get some. Good luck with things.

  26. Awesome post & pics!!! I usually use my trips as off-gym time. Anyway I take a week-break each 8 weeks, so I try to place there this kind of vacation. It frees body and mind 😉

    Cheers Andy!!

  27. Dave says:

    Great article Andy, life is for living, not obsessing over.

    And that quote from Arthur, just about sums up my philosophy on training. Simples works, and simples is what peeps are more inclined to actually stick with: week in/week out.


  28. noor says:

    great post Andy! thanks, this issue of traveling was on my mind.
    one question though, you mentioned above if your off on a two week trip and no access to a gym (or i just dont want to workout on a short vacation) do i eat like i would on my non-training days? high protein, high fat?



    1. See “Specialist macros FAQ”

  29. One of your best articles Andy, enjoyed reading it, and put things in perspective. Have your read the book 4-hour work week by Tim Ferris?

    1. Sure, bought several copies and handed them out to friends. Good blog too.

      1. Francisco Mahfuz says:

        Andy, I actually watched an interview with Ferriss just yesterday, and he talked about his findings when he walked around with a glucose monitor stuck on his side. One of the points was that he found the time it took for the body to really register things like protein consumption was about 60 mins, so he started taking his post-workout shake BEFORE the actual workout.

        Any thoughts?

        1. The idea of the “30 minute PWO anabolic window” has been pretty much debunked. For protein, the overall total intake for the day is the main thing that matters, and that’s true mostly for fats too, with some room for potential cleverness with carbs.
          If you’re training fasted then you will want amino acids in your blood to prevent muscle catabolism. That’s the reason for the BCAA or whey protocol, 10 and 50 minutes before a workout respectively.
          If you are not training fasted then there is no need as you will have aminos in your blood from the meals earlier in the day.

  30. Francisco Mahfuz says:

    When it comes to bodyweight exercises which are easy on-the-go, I’d suggest having a look at Your Are Your Own Gym, by Mark Lauren. For those not willing to buy the book, the iPhone/Android app is very well done and has hundreds of exercises, including progressions between different levels of difficulty. Almost all of it can be done without equipment of any kind.

    One easy tip there to increase difficulty is to simply add a 2-sec pause at the bottom or top of movements, which is easy to progress to 3, 4, etc.

    Andy, you thing you had me do when I went to Thailand was simply taking a diet break. Obviously much simpler to manage, and a lot easier mentally while you’re away then when you’re home (for those of us that tend to obsess about this stuff).

    1. Yes, that’s a good book. Very comprehensive, which may be a negative as it can complicate things for people.

  31. Nick says:

    Very interesting observations, during my last 2 week travel to Europe, I just follow CC exercise routine (I do not like GYM’s at all), follow no breakfast plan, but my food was 90% of carb’s like pasta and desserts and veggies + fruits, some times meat.
    Two meals approach work’s good during the travel, each meal until you full or a bit less.
    As the result – lost 2 kg.

  32. Thank you Andy! This is definetly going to be one of “I going to check it so often because I’d rather have it memorized”-articles on your site.

    Nice photos!

  33. Darren says:


    Brilliant article, and i think this will be relevant to alot of people (me included)

    Keep up the great work!

    ps i am entering my last week now with you, i have never looked or felt this good in my life!



  34. BigBadBear says:

    Great article mate. I took some extra heavy duty resistance bands with me when I travelled for 6 months, they took up almost no space in my pack, and used these, but they were far from ideal in providing a consistent, even load to work with. It was a lot better than nothing though.

    Using the dry bag as a weight belt and doing body weight exercises is a far better idea.

  35. Superb post. Get out there and live – don’t waste your life worrying about the gym

  36. johneturnerii says:

    Here’s one of me at Lake Texoma, TX. Love doing those fire pictures.

  37. Chris Mortimer says:

    Andy, I never got any emails after the photos I sent.p

    1. Didn’t receive a reply to a mail sent on the 13th for whatever reason. Sorry bud, just sent again, can you check and click reply?

  38. julia says:

    Good timing, as I’m planning 9weeks in southeast asia :). Very good advice, especially the bit about using hunger as a cue to eat more or less depending on if you’re cutting or maintaining. Thanks Andy!

    1. Most welcome Julia. Keep rockin’ it!

  39. Riki says:

    Oh man, perfect timing! About to hit Italy in a few weeks! Thanks for the post!!

    1. Ha no worries. Enjoy!

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