Maintaining a Solid Bodybuilding Regimen, No Matter Your Profession

By adhering to these core nutrition and training factors, you are well on your way to optimizing muscle growth, embracing a sustainable approach to fitness, and building a stellar physique.
  • Boiled eggs in the shell (1 week)
  • Lentils, quinoa, or split peas (up to 5 days)
  • Beans and brown rice (up to 5 days)
  • Chicken breasts (up to 4 days)
  • Baked or sweet potatoes (up to 5 days)
  • Egg or tuna salad (up to 5 days)
  • Chili, pasta, or stew (4­–5 days)
  • Protein bars (up to 1 year)
  • Cottage cheese or Greek yogurt (up to 2 weeks)
  • Rice cakes (1–2 weeks)
  • Beef jerky (2 years)
  • Whole milk (5–7 days)
  • Popcorn (2–3 weeks)
  • Oatmeal (1–2 years)
  • Pull-up bar: Doing push-ups is great, because they effectively target your chest, shoulders, and triceps — but that is unfortunately only half your upper body. Both chin-ups and pull-ups help to complete upper body work by strengthening your back, biceps, and forearms, as well as tightening the core and stretching out those hard-to-reach muscles. With a simple modification and some creativity, portable pull-up bars can be set up almost anywhere you go: no bolts, no screws, no problems.
  • Weighted vest: Add some resistance to your pull-up sets by donning a 15- or 20-pound weighted vest. This will give your upper body a massive shock, maximizing muscle growth in tandem with strength gains. If you do not want to lug around a bulky vest in your suitcase (which might incur extra charges at the airport), fill your backpack with two gallon water jugs — about 16 pounds of extra weight — or other miscellaneous items that you have laying around your room, such as heavy books.
  • Dip bars: A nice pair of sturdy dipping handles with foam or rubber grips will keep your delts and pecs looking extra defined in those dress shirts. With regular use, you will see vast improvements in your ability to balance and control your own bodyweight, bolster proper shoulder stability, and amplify upper body push power and strength. Parallettes are adaptable, inexpensive, and mobile — an excellent addition to travel workout kits — and with bare-bones set-up, they can be used both indoors at your hotel and outdoors on concrete, firm sand, and flat, grassy areas.
  • Elastic bands: Tube bands with handles mimic what you might perform while using dumbbells or machines, though significantly minimize your chance of injury and strain on joints. Through a full range of motions, band training also targets tiny muscles that are not activated when using standard free weights, resulting in more core activation, stabilization, and strength gains. Cheap, durable, and lightweight, resistance bands will give you an effective, full-body workout right in your room.
  • Eating a cheat meal: Albeit a bodybuilding fundamental, many athletes get overwhelmed with consuming clean, macronutrient-friendly grub each and every day. Treat yourself to a fast food alternative, cook your meat in butter or oil, use a condiment or spread, and have your favorite dessert every now and then to stay sane. Slight adjustments to your dietary intake will not cause you to go off the rails.
  • Taking a cat-nap: Dozing off a few times per day can boost your energy levels, skyrocket productivity, and allay stressors. Consider having a short nap in your car during a lunch break or immediately after you get home from a frantic shift.
  • Listening to tunes: If your employer permits you to wear headphones while on the clock, take advantage of that by streaming your favorite music. Build a lengthy playlist of songs that help you stay focused and alleviate your workday woes.
  • Getting a massage: Bodybuilding can be extremely painful on your muscles, joints, and bones, notably the pelvis and spine. Visit a masseuse or chiropractor to stimulate circulation in your body, expediting recovery time and enhancing mobility. If you do not feel comfortable receiving a massage from a trained professional, consider purchasing a massaging chair or pillow to achieve similar results.
  • Reading a book: Stop by your local library for a couple of bestsellers. If you dislike traditional or digital reading, try listening to an audiobook in the car or on the train.
  • Growing a garden: Scientific studies have shown that becoming a plant parent can ease stress, lower anxiety, and put you in a better mood. Planting a spacious garden outside or even tending to a flower in the window can bring you much-needed peace.
  • Practicing yoga: Meditation and yoga techniques are an age-old stressbuster. Stretching and flexing major muscle groups not only enhance your flexibility and range of motion but can also clear your thoughts and free your mind from negativity.




Former 400-pound natural bodybuilding athlete who talks nonstop about voice user interface (VUI), intermittent fasting, and queer stuff

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Zac Gipson

Zac Gipson

Former 400-pound natural bodybuilding athlete who talks nonstop about voice user interface (VUI), intermittent fasting, and queer stuff

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