Diet and travel

[bombguy]

Hey everyone, just have a few questions regarding travel and dieting. Basically I travel around 4 days a week and am limited essentially to airport food, hotel food and airplane food on those days that I am out. I always try to take some RTD protein supps and protein bars when on the road...but for some reason I can't pack up food...just seems kinda gross to me and I am paranoid about food spoiling.

So, on days that I do travel I usually eat the following:

Breakfast:
Starbucks oatmeal or oatmeal at home
6 hard boiled eggs
Protein shake

Lunch:
Chicken breast sandwich
Airline food (varies quite often, but usually opt for the "healthier choice")


Midflight snack:
RTD shake or bar

Arrival snack/dinner at :
Protein shake
Healthier selection from restaurant menu (chicken/steak, potatoes, etc.)

Now I know this is not ideal by any means, but I'm wondering if anyone can suggest some tweaks to get me by and keep me on track for a semi-clean bulking diet. Basically I'm looking for suggestions on ease of preparation, food that won't spoil and what items I could look at packing away for meal throughout the day. Work pays me perdiem for food, so some cheaper alternatives might save me some $$ too!

My bodyfat is fairly low (11-13%)
I am 6', 205lbs
Train regularly for the last 10 years (currently on 4 day split)
-Chest
-Shoulders/tris
-back/bis
-legs
Cardio 2-3 x's/wk
I am also on doctor prescribed test cyp at 100mg/wk

[collar]

Hey everyone, just have a few questions regarding travel and dieting. Basically I travel around 4 days a week and am limited essentially to airport food, hotel food and airplane food on those days that I am out. I always try to take some RTD protein supps and protein bars when on the road...but for some reason I can't pack up food...just seems kinda gross to me and I am paranoid about food spoiling.

So, on days that I do travel I usually eat the following:

Breakfast:
Starbucks oatmeal or oatmeal at home
6 hard boiled eggs why not have more eggs here like 8-10 egg whites two/three whole eggs
Protein shake, you cut this and move it to next meal snack

bring pro shake here for snack/ with nuts or fruit or even pro shake/oats

Lunch:
Chicken breast sandwich
Airline food (varies quite often, but usually opt for the "healthier choice")


Midflight snack:
RTD shake or bar shake/nuts or shake/oats ( it does depends on how much calories you do need a day

Arrival snack/dinner at :
Protein shake
Healthier selection from restaurant menu (chicken/steak, potatoes, etc.)

Now I know this is not ideal by any means, but I'm wondering if anyone can suggest some tweaks to get me by and keep me on track for a semi-clean bulking diet. Basically I'm looking for suggestions on ease of preparation, food that won't spoil and what items I could look at packing away for meal throughout the day. Work pays me perdiem for food, so some cheaper alternatives might save me some $$ too!

My bodyfat is fairly low (11-13%)
I am 6', 205lbs
Train regularly for the last 10 years
I am also on doctor prescribed test cyp at 100mg/wk

that just a few suggestion, you are limited but you should always be able to have a few minutes to snack and take like the neccesities with you.

[bombguy]

that just a few suggestion, you are limited but you should always be able to have a few minutes to snack and take like the neccesities with you.

Thanks for the input! I noticed a lot of guys are eating raw whites in their shakes...is that fairly common practice? I'll definitely look into bolstering the shakes a bit with other ingredients. Ideally I think I should be getting in around 4000cals a day...essentially trying to bust 215 over the next few months without much change in bf%, if at all.

[eatrainrest]

hey bro no offense but whats gross about packing food?

[bombguy]

hey bro no offense but whats gross about packing food?

Haha...none taken bro. I just honestly can't stand the idea of food spoiling. Packing an ice pack is somewhat problematic as well...security, taking up room in carry-on, etc.

Any suggestions to get over this? Food ideas is really what I need help on.

[eatrainrest]

Haha...none taken bro. I just honestly can't stand the idea of food spoiling. Packing an ice pack is somewhat problematic as well...security, taking up room in carry-on, etc.

Any suggestions to get over this? Food ideas is really what I need help on.

well, its harder because your always on the run but you should just have a cooler for sure with foods that dont spoil. i mean if you cook meat that day it wont go bad by that night you see wha tim saying? try and pack the conveneitnt things, oats, shakes, canned tuna, EFA's, ezekiel bread, brown rice, meats, whatever just do your best, real foods will make all the difference.

[eatrainrest]

im still in school and im going to be having class from 2pm-10:45pm. i plan on eating ever 2.5-3 hours so yes that would mean eating cold chicken just like last semester, lol.

[collar]

by the way if you need to get 4000cal
my first look of what you plan to eat is no where near, so what i suggested would still be good and may not even be enough
so crank up your carbs.

Also things you can pack with you possibly

whey
tuna
beans
brown rice packets ready to cook in microwave
bread
oats

peanut butter
nuts

dried fruits
fruits

also if you really do want to achieve your goals, you need to start preparing your food and taking it with you.

For you it might be hard but hey thats a life of a bodybuilder or dedication if you want to achieve your goal.

[bombguy]

by the way if you need to get 4000cal
my first look of what you plan to eat is no where near, so what i suggested would still be good and may not even be enough
so crank up your carbs.

Also things you can pack with you possibly

whey
tuna
beans
brown rice packets ready to cook in microwave
bread
oats

peanut butter
nuts

dried fruits
fruits

also if you really do want to achieve your goals, you need to start preparing your food and taking it with you.

For you it might be hard but hey thats a life of a bodybuilder or dedication if you want to achieve your goal.

Duly noted!! I know that I haven't been anywhere near my proposed 400 cals. Funny thing is, my metabolism is kicked up so high right now, that I am effing hungry all the time...I'm just afraid of eating too much crap. Hell, right now I'm eating tandoori bread with almond butter and organic strawberry jam...delicious!!!

My average (I say average becasue it does fluctuate a bit day to day) daily diet when not travelling is:

Breakfast:
1 1/2 cup Oatmeal/half scoop protein
6 whole hb eggs
Cup of non-fat greek yogurt w/ half cup of granola mixed in

Snack:
1 cupnf greek yogurt/granola
2 tilapia filets

Lunch:
1 cup steamed broccoli
1 tilapia filet

Preworkout:
Protein shake

Post Workout:
RTD shake or regular shake
1 chicken breast
1 cup broccoli
1 cup basmati rice

Pre bed:
Protein shake
1 cup nf greek yogurt/granola or 1 cup cottage cheese

[eatrainrest]

strawberry jam! oh no... lol have you seen these vids? we advocate NO sugars during cuts due to insulin spike and fast fat conversion...

the real question is how serious are you?? if you answered "very fkin serious"

here you go....
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

[bombguy]

strawberry jam! oh no... lol have you seen these vids? we advocate NO sugars during cuts due to insulin spike and fast fat conversion...

the real question is how serious are you?? if you answered "very fkin serious"

here you go....
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

Hahaha...yeah I know!! I'm not running super clean just yet., and probably won't run really clean ever. I don't compete, but I do take my routines pretty seriously. The AB and J tonight was one of my moments of weakness....plus it was literally such a small amount (teaspoon) that it's almost negligible. I just wish I wasn't so hungry all the frickin time....just need to start getting some more filling carbs in me I suppose.

I haven't started measuring out any of the macros yet (although I do have a day off tomorrow to sit down and do it). I usually use nutritiondata.com to input my foods and track everything...works great actually!

Thank you for your input thus far though. I did go out and do a bit of grocery shopping this evening and picked up some items that will be easier to travel with (nuts, plain oatmeal packets, more eggs, breads and tuna packets)

[eatrainrest]

hey man, in your case i would just follow alot of basic guidlines.. looking at your breads they should be ezekiel.... oatmeal packets just throw out because of the refined sugar and HIGHER GI component... ill give you a basic critique from the diet you posted up

[eatrainrest]

Duly noted!! I know that I haven't been anywhere near my proposed 400 cals. Funny thing is, my metabolism is kicked up so high right now, that I am effing hungry all the time...I'm just afraid of eating too much crap. Hell, right now I'm eating tandoori bread with almond butter and organic strawberry jam...delicious!!!

My average (I say average becasue it does fluctuate a bit day to day) daily diet when not travelling is:

Breakfast:
1 1/2 cup Oatmeal/half scoop protein
6 whole hb eggs
Cup of non-fat greek yogurt w/ half cup of granola mixed in
stick to 8 egg whites here, no yogurt no need for all that sugar... i would make oatmeal pancakes they are friggin fantastic with only 2g sugar and all protein and carbs.. ask for recipe

Snack:
1 cupnf greek yogurt/granola
2 tilapia filets
too many simple sugars.. stick with the fish and add almodns to snack

Lunch:
1 cup steamed broccoli
1 tilapia filet


Preworkout:
Protein shake
preworkout should be 1.5 horus prior to working out and icnlude a startchy complex carb.. like ezekiel bread, brown rice, etc.

Post Workout:
RTD shake or regular shake
YOU NEEEEEEED CARBS HERe, no exception. this will make or break you.. you could start out with just simp;le 25g whey and 50g carbs... like grinded oats in the shake
1 chicken breast
1 cup broccoli
1 cup basmati rice

Pre bed:
Protein shake
1 cup nf greek yogurt/granola or 1 cup cottage cheese
throw this out completely... your protein will have to be casein and about 2.5-2 scoops worth. chuck cottage cheese for sugar and carbs. defiantely chuck the yogurt, too many simple sugars.. you have NO EFA's in your diet you should be having oils liek extra virgin olive, almond oil, walnut oil, fish oils, rotated throughout your day... try following a 40/40/20 split 20 % being fats... startchy complex carbs pre workout, and carbs immedaitely PWO. EFA's and protein later in the day (protein all th emeals of course). eat every 2.5-3 hours

comments in bold

[bombguy]

hey man, in your case i would just follow alot of basic guidlines.. looking at your breads they should be ezekiel.... oatmeal packets just throw out because of the refined sugar and HIGHER GI component... ill give you a basic critique from the diet you posted up

Yeah, I picked up the Ezekiel bread tonight, also the oatmeal packets are strictly for travel as well as organic and unflavored...no sugars, etc.

I will try and sit down to morrow and get the macros put together based on the diet I posted above. I do realize that I will have to tweek it here and there, but the staples are set in there.

Again, thanks for the help so far...still re-learning some things considering I haven't really tried dieting for the purposes of putting on size in about 3 years.



Edit: Just noticed you tossed some critiques in there...thanks! I will definitely look at changing some of this up. I failed to mention the yogurt is plain yogurt and the granola is a fairly low sugar content...I'm trying to stick to the most natural foods that I can...not your standard Quaker Oatmeal and granola products that you might be thinking.

[eatrainrest]

best of luck!

[bombguy]

Just an update. Given the advice I've received thus far, I have adjusted my diet a bit. Yesterday was a bit of a success with a 35/35/30 split. Too much almond butter, put me into the red on fats.

Here is my meals so far today, got up at 8:30:

Breakfast:
-Protein shake - 2 scoops 64g, 2 packets raw oatmeal 56g, 1 banana
-6 HB egg whites (gonna bump this up, just need to acclimate my body to the texture of chewing egg whites again!)

Preworkout (day off work)
-Albacore steak
-1 cup steamed broccoli
-2 slices Ezekiel bread
-1 tbsp Almond butter on bread.


Will input more as day goes by.....

[eatrainrest]

i would keep the fats to 20%-25% max. up the protein and keep carbs the same if your tryign to lean out

[eatrainrest]

Just an update. Given the advice I've received thus far, I have adjusted my diet a bit. Yesterday was a bit of a success with a 35/35/30 split. Too much almond butter, put me into the red on fats.

Here is my meals so far today, got up at 8:30:

Breakfast:
-Protein shake - 2 scoops 64g, 2 packets raw oatmeal 56g, 1 banana
-6 HB egg whites (gonna bump this up, just need to acclimate my body to the texture of chewing egg whites again!)
looks ok although egg whites would be a bette service to you.. but i know you havef a very tough schedule!

Preworkout (day off work)
-Albacore steak
-1 cup steamed broccoli
-2 slices Ezekiel bread
-1 tbsp Almond butter on bread.
hmm.. looks good for a preworkout exxcept the almond butter elminate, which could help you get those fats to around 20%... good stuff, id keep the steak for later meals because of its slow digesting.. any other lean protein will work here



Will input more as day goes by.....

bold

[bombguy]

Post Workout:
-1 Muscle Milk RTD shake
-2 Ezekiel bread slices
-1 Albacore Tuna Steak

Probably needed more carbs overall, but I actually took this food with me to the gym. I had a banana with me as well, but didn't eat it...probably wouldn't hurt to toss it in huh?

[eatrainrest]

Post Workout:
-1 Muscle Milk RTD shake
-2 Ezekiel bread slices
-1 Albacore Tuna Steak

Probably needed more carbs overall, but I actually took this food with me to the gym. I had a banana with me as well, but didn't eat it...probably wouldn't hurt to toss it in huh?

id go oats with PWO or supplement with waxy maize startch 2:1 ratio of carbs to protein, just stick with simple whey isolates, better than muscle milk will ever be. with a refeed carb/pro meal if you could 1 hour later

[bombguy]

id go oats with PWO or supplement with waxy maize startch 2:1 ratio of carbs to protein, just stick with simple whey isolates, better than muscle milk will ever be. with a refeed carb/pro meal if you could 1 hour later

Noted....I have some better PWO shake mixes available. I plan on hitting my next meal here in about 2 hours, but might toss in a shake just like the one I have at breakfast instead....since I want to go tanning at my pool!!

Thank you for your help thusfar...you've been more than helpful!!!

[eatrainrest]

np!!!

[bombguy]

Well, just an update.

So far the diet has gone pretty well. I'm not trying to lean out right now, but gain some decent clean mass. I've measured about 3 days worth of meals and finally got to around 3800 cals, and have been staying in the 40/40/20 ranges....the fluctuation has been minor. The key thing has been finding the foods that I don't mind eating and I have formulated my diet around those things. I did have 2 days of travel over the weekend and that kinda knocked me off the horse a bit, but I quickly got back on.

Late night meals are the hardest for me right now....I get super bad carb/sugar cravings (from years of eating cereal late at night!!), but I have managed to stave them off with cottage cheese and a protein shake before bed.


I think I will go congratulate myself with a burger from In N Out now....then back on the diet tomorrow!! *sigh*

[eatrainrest]

hey man cheats are good, if you are caloric deficient. but hey, enjoy yourself man! good to see its coming along you know where to come back and post if shit hits the fan lol