Travel Field Manual
Hotel-gym workouts • Fine-dining strategy • Supplements • Pack checklist
Hotel-Gym Split (3–4×/week)
Day 1 — Push
Dumbbell chest or floor press, overhead press, lateral raises, triceps extensions.
Day 2 — Pull
DB rows, pull-ups/lat pulldown, face pulls, curls.
Day 3 — Legs (Joint-Friendly)
DB Romanian deadlift, goblet squat to chair/box, hip thrust, step-ups.
Day 4 — Core & Conditioning
Planks, Russian twists, side planks, sled push or rowing machine.
No-gym backup (20 min): push-ups, chair squats, planks, band rows.
Protein Target
170 lbs
Daily Protein Goal
170 g
Aim for 4–5 feedings/day (20–40 g each). Keep protein consistent—even on rest days.
5★ Dining Game Plan
- Protein first: eggs, fish, lean meats.
- Veggies second: fill half the plate for fiber & fullness.
- Taste everything, finish nothing: treat rich dishes like a tasting menu.
- Hydrate: ~1 L water before breakfast and dinner.
- Breakfast anchors: Greek yogurt/cottage cheese or a protein shake.
Buffet Strategy
- Walk the room once before committing.
- Start with protein + veg; add 1–2 “features.”
- Finish with fruit or a small dessert if desired.
Sample Travel Day
- Wake: protein shake (or Greek yogurt)
- Lunch: fish or chicken + veg
- Dinner: chef’s tasting — prioritize protein; split dessert
Simple Supplement Schedule
| Time | Supplement | Dosage | Purpose |
|---|---|---|---|
| Morning | Vitamin D3 + K2 | 2,000 IU + 100 mcg | Hormone & bone health |
| Morning | Omega-3 Fish Oil | 1.5–2 g EPA+DHA | Recovery & inflammation |
| Pre-workout (30 m) | Citrulline Malate | 5–6 g | Blood flow, pumps |
| Pre-workout (30 m) | Beta-Alanine | 3 g | Delays fatigue |
| Anytime | Creatine Monohydrate | 5 g | Strength & fullness |
| Evening | Ashwagandha (KSM-66) | 500–600 mg | Stress & recovery |
| Evening | Magnesium Glycinate | 250–300 mg | Sleep quality |
| Bedtime | Casein Protein | 25–30 g | Overnight repair |
Travel simplifier: if you skip pre-workout powders, black coffee works fine.
Pack This
Daily Anchors
- Protein at every meal
- 1–2 L water before big meals
- Walk 8–12k steps or 30–45 min cardio
- Sleep 7–9 hours when possible
Tip: If dinner runs rich, reset with a clean breakfast + workout next day—momentum beats perfection.