Selen Dar

Muscle-Building Workout and Diet


What’s going on, guys? Sean Nalewanyj, www.SeanNal.com
and I figured with summer coming up this would be a good topic to cover, so I want to talk
a little bit about bodybuilding while on vacation. So what are some tips you can follow to either
stay completely on track with your fitness plan while you’re away or at least not fall
too far off track depending on how you personally want to approach it. Now, the first that I
would mention here is to keep in mind that a vacation is exactly that it’s a vacation,
so it’s all good that you are dedicated to your body building and fitness plan but
at the same time if you get overly excessive about it then you can kind of end up defeating
the purpose of the vacation in the first place because you won’t be able to truly relaxed
and unwind and have a good time. Because all you’ll be thinking about is hitting the
gym and hitting your macros and not doing things that are going to negatively impact
your physique. And you’ll just have that subtle background stress the whole time that
you’re away. Also keep in mind that exactly how closely you’ll need to monitor your
training and nutrition while you’re away largely depends on how long your vacation
is. For example, if all you’re doing is going out of town for a few days or even a
week, that’s probably not going to be long enough to have any serious impact on your
results as long as you’re not going totally off the charts eating eight thousand plus
calories a day. Your body’s levels of muscle mass and fat mass are not going to change
significantly over night and letting loose a bit over the short term is highly unlikely
to truly damage your physique. Not to mention that any minor damage that might occur in
terms of fat gain or muscle loss, that can be really quickly reversed once you get back
to your regular training and diet. Now, on the other hand if your vacation is going to
be lasting for a longer period of time, say two to four weeks or more, then it becomes
more important for you to dial things n a bit more closely if you don’t want to fall
too far off track. So, some actual practical tips: On the training end of things, the first
question that you need to ask is, do you really even need to work out while you’re on vacation.
A lot people think that their muscle are just going to start rapidly wasting away the minute
that they stop training but the reality is that as long as your diet is somewhat on point.
Meaning that you’re eating at least somewhere around your maintenance calories and you’re
getting enough total daily protein, which is pretty easy to do, as long as you’re
doing that then muscle loss won’t actually occur until about two weeks of inactivity.
And even then it’s a pretty slow and gradual process from week to week. You’ll probably
notice a small visual difference, you know, you won’t be quite as full looking or quite
as defined because of that period of inactivity where your muscles basically become less activated,
some of the inflammation goes down, there can be changes in glycogen and water levels
but that’s not a result of actual losses in lean muscle tissue. And it will come back
very quickly once you start training again. So if your vacation is only going to be for
a short time period of one to two weeks and you’d prefer to just kick back and relax
completely then that is a perfectly viable option. In fact, I actually recommend that
people take a full rest week from the gym after six to twelve weeks of consistent training
anyway, or at least a deload. So if you can tying things out according to that then there’s
no need to feel any guilt whatsoever for not training while you’re away. Because taking
regularly scheduled rest week is probably going to be beneficial to you over the long
term. Now, if your vacation is going to be over a longer period of time, or you just
really enjoy hitting the gym and you want to keep that consistency going then there
are a couple of things you can do. If you have access to a fully equipped gym and you’re
perfectly happy continuing with your normal workout routine then you can go ahead and
do that. But if you want to as efficient as possible without detracting from your vacation
time then what you want to do is condense your workout down to the most basic essentials.
I would say that the simplest way of doing that is with a fullbody routine done twice
per week or an upper-lower split also done twice per week. Even a fullbody workout done
once per week will probably be enough to fully maintain your levels of strength and muscle
mass as long as you employ enough total volume and total intensity. So keep your workout
focused around the big basic compound movements that hit multiple muscle groups at the same
time so that you can get the most bang for your buck. You might not have access to the
best gym equipment depending on where you’re staying so you just have to make the best
of it, but you really only need a few basic movement patterns to train all the different
muscle on your body effectively anyway. And even a set of dumbbells alone can probably
accomplish that for you. I’ll put a sample of vacation maintenance workouts that you
can out in the description box below. And if you only have access to lighter weights,
which is definitely a possibility if you’re training at one of those lower quality hotel
gyms, then just go ahead and use higher rep ranges to compensate. Even as high as twenty-five
reps per set can still produce positive adaptation for mass and strength. I don’t think going
that high is going to be ideal on a long term basis, of course, but again, if it’s only
over a shorter term vacation then that’s not going to be a big deal and it will still
produce results for you. And then in terms of cardio, if regular cardio is a part of
your training plan and you want to keep that up, again if it is efficiency that you’re
after then the simplest thing you can do is to just focus on HIIT cardio. So, short duration,
high intensity sessions using intervals that’s going to be way more efficient than a standard
forty-five minute moderate pace session. A solid HIIT workout can last anywhere from
literally just a few minutes up to, maybe, fifty minutes or so depending on how hard
you’re going. So you can get that out of the way very quickly. And if you want to be
even more efficient then just put your cardio session at the very end of your weight training
workouts. Also keep in mind that any activity involving at least moderate physical exertion
of some kind over a sustained period is going to burn calories and ultimately counts as
a form of cardio. So depending on what sort of vacation you’re taking, you might not
need any cardio at all. If it’s like beach vacation where you’ll mostly just be laying
around and relaxing then that’s going to be a bit different but if you’re going to
be out exploring and doing a lot of walking and sightseeing or outdoor activities like
surfing or biking or hiking or things like that then that can count as your cardio right
there and running on a treadmill at your hotel gym probably isn’t going to be necessary,
so on the training side there’s really not much to it. Two fullbody workouts per week
or an upper body day and a lower body day, some optional extra HIIT cardio that should
only take up, maybe, two to two and a half hours of total time for the week, which isn’t
much. And it will allow you to, for sure, at least fully maintain your physique and
if you have access to decent equipment then you can actually still progress. Now, in terms
of nutrition, this usually where it gets a bit trickier because it’s a harder thing
to control but again, this is a vacation so I wouldn’t recommend getting overly obsessive
with your diet. My overall recommendation would just be two very basic things, and that
would be to roughly estimate your calorie intake, key word there being roughly, and
make sure that you’re getting enough total protein to maintain muscle mass. Protein will
also help to regulate your appetite as well. You don’t need to be tracking every single
macro or trying to eat perfectly clean while you’re away as long as your calories are
roughly around your right level and your protein intake is not going excessively low that’s
going to be plenty dietary tracking for a shorter term vacation. So if you’re a more
experienced lifter then you can probably just gauge your calories based on hunger and just
by eyeballing things and if you’re less experienced then you might want to track things
in a little bit more detail. You can look items up using an app like MyFitnessPal or
another type of tracker. You can check the nutritional information for the restaurants
that you’re going to be eating out at if they have it available. And if you don’t
have access to that then just do the best that you can, the numbers don’t need to
be perfect, though. Because, again, going a bit off course with your nutrition in the
short term is not going to be a big deal as long as it doesn’t throw you off track in
the bigger picture. So whether or not you even specifically log things is really up
to you and just how serious you are about it. The number of calories that you aim for
is going to depend on whether you continue training or not. So if you decide to take
a break from the gym then you’ll want to stay closer to around calorie maintenance
level. Whereas if you are going to continue hitting the weights and your primary goal
is to gain muscle then you can eat in your regular calorie surplus. I don’t think most
people would want to be eating in calorie deficit while they’re on vacation so if
your current goal is fatloss then I just recommend that you just treat your vacation as a diet
break and eat at your maintenance level assuming it’s going to be over, maybe, one to two
week period. One other tip that you can use if food is going to be a big part of your
vacation and you may be find it kind of hard to control yourself is to move a higher percentage
of your calorie intake into the later hours of the day. So if you eat a bit lighter at
breakfast and a bit lighter in the early afternoon hours then that’s going to help to create
a calorie buffer for later where you can eat those higher calorie meals and drinks with
less of a chance of going overboard. So that takes care of calories and then for protein
if you are eating at least around your maintenance level and you’re getting in three standard
meals per day or more that are based around some sort of basic protein source then there’s
a decent chance that you’re probably going to get enough protein right there by default
since you really don’t need to eat that much protein in the first place. You really
only need about 0.8 grams per pound of bodyweight daily. But if you really want to be sure about
it then one thing that I do is to either bring some protein bars with me and/or some protein
powder because that’s just a very quick and easy way to be a hundred percent sure
that you’re getting enough. So maybe a protein bar or a scoop of whey per day just for some
extra insurance. So those are some basic training and nutrition tips that you can follow assuming
you do want to keep things on track while you’re on vacation. I would mention as well
that there is another option here, and that is to actually just consciously allow yourself
to go off track on purpose. If you’re still in the beginning stages of your fitness plan
and you just start fully bingeing during your vacation for a lengthy period and you end
up erasing a good portion of the progress that you’ve made and that de-motivates you
and throws you off track in the bigger picture then, yeah, that’s not going to be the best
idea. But on the other hand, if you’re a bit more experienced and you just say, “Screw
it, I’m just going to go ahead and fully enjoy myself. I’m not going to train. I’m
going to eat and drink whatever I feel like. Maybe I do gain three or four pounds of fat
but I’ll just go ahead and diet it off for a week or two afterwards when I get home in
order to burn it back of.” That’s a perfectly viable option as long as you know what you’re
doing, why you’re doing it and you feel that it’s worth the trade off. I mean, that’s
basically what I did when I went to Thailand last year because I just wanted to enjoy myself,
take some time off, and not worry about my training or diet for that period. I was there
for about a month. I did two total workouts while I was away. I basically ate what I wanted.
I drank and partied. I did lose a small amount of muscle and strength but I came home, when
back to the gym and after two to three weeks of regular training and eating I was right
back to normal and everything was fine. So that is an option if you do want to go that
route. Or the other option is to actually diet for a week or two leading up to your
vacation because that going to create basically a bodyfat buffer so that you can let loose
a bit more without regressing in the big picture. Drop three pounds of fat leading up, gain
three pounds of fat while you’re away and you will ultimately end up back at the same
point. So again, just how much attention you pay to your training and your diet does depend
on the length of your vacation, it depends on your experience level, how serious you
are and what your overall mindset is. You have to find the right level for yourself.
But I would say that for most people in most situations a good middle ground is probably
best and the tips that I’ve given in this video can help you achieve that. So, thanks
for watching, guys. I hope this was helpful if you are going to be vacationing in the
summer. If it was, make sure to hit the like button, leave your questions and comments
and I’ll d my best to get back to you. And make sure to subscribe to stay up to date
on future videos. If you want to get instant access to my complete Body Transformation
Blueprint which cuts through all the hype and BS and lays out all of my recommended
workouts, eating plans and supplement guides to help you maximize your muscle building
and your fat burning results then you can click the icon at the top of the screen here,
or maybe it’s actually on this side. Or just go directly to www.BTBlueprint.com the
link is also in the description. The official website is over at www.SeanNal.com and make
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daily tips and updates. Thanks for watching, guys. I’ll see you in the next video.

57 thoughts on “Bodybuilding While On Vacation (Workout And Diet Tips)

  1. whats your best tips for a 7 day drinkinf holiday, forget nutrition for a week or try to nail at least 100g protein a day and forget everything else?

  2. Do you think anyone who's an intermediate/advanced lifter needs to follow a set workout plan if they are only training recreationally and sticking to the basic principles? (Progressive overload, volume, frequency etc)

  3. Please make a video on how to grow side delts. I have been neglecting it but I intend to focus on it. All i do is side laterals.

  4. great advice thanks alot and looking great as well btw your striations and shoulders are looking awesome

  5. I just wanted to say thank you for all your videos and content. I think you're great person and give really good advice to people and help them out in all day and more specific questions (me included). Wish you all the best and keep it up! Greetings from Switzerland

  6. Awesome video!! I binged when I went to New Orleans and did one workout and gained a couple pounds lol but it's all good. Two weeks of proper nutrition got me back in track ๐Ÿ‘Œ

  7. good video as always brother, by the way is there anything to do to block estrogen level in the body ?

  8. hey Im heading to spain for a month. im planning on bringing some resistance bands and doing some bodyweight stuff

  9. I'll go on for two weeks holidays, so i think i'll enjoy myself for one week and commit to do things the right way another week.

  10. Very nice tips! So far I've always managed to stay 'on track' by eating delicious local food and remembering that I shouldn't get processed stuff just because I'm lazy. However, if I do want it, I try to make sure it is the best tasting thing I can get or I do it like the French and take small portions of all I want to eat.

    more importantly, I've noticed that my fat intake is the most important thing for me to be aware of and therefore as a true dork I take my jar of Virgin coconut oil with me๐Ÿ˜๐Ÿ˜๐Ÿ˜

  11. for me it's easy, I start my bulking up after summer holidays, by march I am preparing for summer, summer holidays it's my time to relax till next bulking up time.

  12. Great info as always Sean, always straight to the point! Keep it up! Also can you make a video on how long you should cut? I've been progressively losing weight during my first cut and I'm 29 getting fairly lean, but no abs yet. I fear I can start losing muscle mass doing it for too long.

  13. When you say eat at calorie maintenance, if we are not working out should we change our activity level? So if I was very active (multiplying my BMR by 1.725), would my activity level for maintenance change to say, lightly active (multiplying BMR by 1.375)?

  14. I have heard that the fitter you are before you go on vacation, the more you can afford to go "off-track" compared to someone who just is starting out or out-of-shape and still losing weight. Is that true?

  15. I am going on vacation later this year and grateful for this great information, thanks for sharing Sean.

  16. hey sean i can't really feel my shoulders when i am training them
    i don't feel any bit sore after training as well
    i watched a lot of videos(including yours) about training shoulders
    it won't work for me
    please helppppppppppppp

  17. excellent advice. I went on a 3 week honeymoon last year, and came back leaner. :-O wife wasn't supper happy. But I had come a long way in that previous year and knew that 3 weeks was much different than 1 week, so I was pretty careful. Still enjoyed a lot of great food, but not at each meal. We hit the gym average probably 3-4 days/week during that trip. I still keep my early meals light so I can eat more at night…would much rather be hungrier during the day when I'm busy than at night when I'm sitting around being tempted to binge on crap.

    And your advice on the diet break is spot on as well. We went to Boston for a week 3 weeks ago, and I'm cutting now. I used that as a deload week and diet break, and actually came back lighter than when we left. And I dissipated a ton of fatigue with that deload.

    Good stuff, Sean.

  18. Thanks for this fantastic video Sean! Exactly what I needed before going on summer vacation. Just so I'm clear on this: when taking a break from training (e.g., on vacation), 'maintenance' calories will be considerably less than maintenance calories while training, correct? So, for instance, if my maintenance is 15.5 x body weight when training 3-4 times per week, do you suggest that I dial it back to 13 or 14 x body weight when taking a vacation from training?

  19. Hey Sean,what is the approximate limit on dumbbell chest press for reps for a natural lifter? Is it possible to do 200 pounds in each hand for reps?

  20. Hey Sean thanks for the tips. I'm actually off to South-East Asia myself for just over 2 months. Obviously that's a fair amount of time, would you say doing body weight exercises nearly every day, say to failure, and making sure I get (near enough) adequate protein would be good for maintaining some degree of fitness? Cheers mate, all the best

  21. You need much more subscribers,because you have a lot of knowledge especially in the terms of bodybuilding and nutrition and you're not cocky and arrogant like many other bodybuilding channels..Love your personality and positive energy..Keep it up

  22. Hi Sean, please do a video on how to maintain muscle when deceased.
    I'm worried my gains will go away when I'm dead.
    Thanks!

  23. Hi Sean! Ive been bulking since I wight lift. About 2 yrs. now im not that muscular and fat. But my concern is my face. It became fat. Now I cut for about 500 defecit on may daily cal. Im 5'11 with 140 lbs. shoul I cut orcontinue on bulking. My concern is my face being fat but my body is not that big

  24. Could you do a video about whether or not should we count plant protein just like we do with animal protein?

  25. Your channel has some of the most sound and level headed fitness (and life) advice on YouTube. Please keep up the good work!

  26. Hi sean great video as always ๐Ÿ™‚ I have an unrelated question. What would be a simple and efficient abb routine consisting of 2 to 3 movements? It's actually REALLY hard to get a decent, well explaines answer on that question.

  27. Im so glad you said the thing about muscle and body fat. I was so scared to lose all of my hard work in a week! (Shredding)

  28. I guess if you go on holiday ,and you are worried about losing your fitness ,think of it as a good thing cause when you get back ,your 100 percent focus on getting back to the gym and excited, so yeah we shouldn't worry about taking a week or 2 off right?

  29. I could recommend intermittent fasting as good way to stay lean. And to keep you on top your game while your away. ๐Ÿ’ช

  30. What are the chances that I go on holiday in 2 weeks and a solid video from Sean pops up on my recommended vids… top quality video as always Sean… are you from DELT CITY in Canada by the way Lol

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