Being on the road should not be an excuse to slack on your training. Traveling definitely makes staying on track with your workouts and diet more difficult, but it’s not impossible. Talk to any professional bodybuilders or hardcore gym-goers and you’ll see that they always find a way to workout and stay in shape even when they’re on the road.
Don’t make excuses.
You put in a lot of work to look good for that trip and you don’t have to sacrifice all your gains on a few days of binging. If you do it right, you can enjoy your trip without throwing away all your hard work. You can have cheat meals and rest days – but only if you do it right!
Team Buendia wants to encourage #GainsOnTheGo, so after you read through these tips for keeping up with your training during your travels, start sharing your photos on social media with the hashtag #GainsOnTheGo. We’ll be watching the hashtag and picking photos to reshare. You might even get a DM with some special deals just for people who are dedicated to #GainsOnTheGo. We want to see you putting in the WORK and getting those gains.
Ready to stop making excuses? Here’s how to make it happen.
1) Know What You’re Eating
Between the puny portions served on airplanes and the temptation to binge, diet is usually the first to suffer when you travel. But remember – weeks of hard work can be undone by a few days of binge eating. Plus, if you go crazy on salty or sugary foods you’ll probably end up feeling bloated and gross anyway – so when you treat yourself, do it the right way. Learn how to maximize cheat meals so that you feel satisfied and not just full of junk and empty calories.
Consider continuing with your meal prep while on the road. If you stay in a hotel or apartment with a kitchen, you can stock up on food for the duration of your trip and control your food intake.
» Read more about: Top 3 Tips To Stay In Shape While Travelling »
We’re in the midst of FIGHT FOR 5 – Jeremy Buendia’s journey to a 5th consecutive Physique Olympia title. #TeamBuendia is SO pumped about Jeremy’s FIGHT FOR 5 that we’re running a couple of giveaways! We’ll be giving 5 lucky winners a free copy of Rebound Like The Champ, a guide written by Jeremy Buendia himself that lays out exactly what you need to do to maximize the Rebound Effect. Learn how to take advantage of the most anabolic time after a bodybuilding competition. You can be sure that Jeremy Buendia will be following this same program right after Olympia!
Enter below for your chance to win!
Fight For Five: “Rebound Like A Champ”
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#TeamBuendia is all about celebrating FIGHT FOR 5- Jeremy Buendia’s journey to a 5th consecutive Physique Olympia title. As part of that celebration, we’re giving FIVE lucky winners a full 12 month VIP membership to jeremybuendiafitness.com! VIP Membership gives you access to HD Instructional videos by Jeremy, an exclusive Macro Generator to help you hone in on proper nutrition goals, tons of fitness resources, a membership discussion board, a monthly Q&A video with Jeremy, and so much more.
Enter below for your chance to win!
Fight For Five: VIP Membership
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One of the biggest disciplines you must have as a bodybuilder is dietary.
Whether you’re bulking or cutting, it’s not how much you eat but what you’re eating. Yes, you do have to hit a certain number of calories and macros, but 20 grams of protein from a Big Mac is not the same as 20 from salmon.
One all too common calorie source I stay away from is dairy. That’s to not say it’s all bad. Milk has protein, and yogurt has probiotics. There are definitely some good things that come from that glass of milk, but overall, I believe it’s time to ditch dairy. I’ll give you a rundown of all the best nutrition advice on my site, but today, I’m going tell you why I’m not gulping down milk.
Read More » Read more about: Is Dairy Bad for Your Health? »
Squats are probably the single most important exercise for building mass.
Not only do they help you avoid the “skipped leg day” aesthetic, but they also recruit a huge array of muscle groups. Front squats are often overlooked in the modern workout.
Now, I know you’re not skipping legs (right?), but you might be stuck in the back squats only rut. It’s time for you to break out and change your leg routine. I have some great workouts on my site, but today I’m going to give you 5 reasons why you should be incorporating front squats.
Read More » Read more about: Five Reasons to Do Front Squats »
Bulking can either be the most rewarding or the most soul crushing phase of your training.
Done right, you’ll see an increase in lean muscle mass, you’ll feel great, and you won’t have to go insane with food restrictions. Done wrong, you’ll look and feel bloated and sluggish.
Bulking doesn’t mean you have free reign to eat whatever you want. You don’t want to be the guy pounding five Snickers bars a day and saying it’s for “bulking.” You still need to count your macros, and they still need to come from the right sources. My new ebook, Bulk with Buendia, provides full recipe videos, but it’s important to know what makes up those meals. Here’s my list of the 7 best bodybuilding foods. Let’s start with the protein. Read More » Read more about: 7 Best Bodybuilding Foods »
Sometimes the hardest part about working out is actually getting to the gym.
That doesn’t mean finding the time. You always have the time. Trust me. It means getting out of bed or off the couch.
You brain is the master excuse-maker. It tricks you into thinking your too tired, too hurt, or have too many other obligations. But those excuses aren’t rooted in truth. You just haven’t been able to properly tap into your motivation to initiate your workout.
Read More » Read more about: 5 Pre-Workout Motivation Tips to Achieve Massive Gains »
As bodybuilders we have two mortal enemies that can keep us from showing our full potential: body fat and water weight.
Body fat is pretty straightforward when it comes to how we lose and gain weight. Water weight, on the other hand, is a bit more complicated and overall much more sensitive. In my book Rebound Like the Champ, I touch on water weight and I give you dieting tips to help you avoid it altogether.
In all honesty, the only way you can fight bloating from water retention is by fighting it on three fronts: supplements, diet, and water intake in general.
Read More » Read more about: Tackling Water Weight Head On »
Everyone has heard that phrase before, and usually together with a photo of a guy who is all buff up top but has legs that might as well be string beans.
As you can see in this video, I take leg day seriously. Once you get signed up to my VIP membership, you’ll get to learn about how you really have to do leg day.
For now, let’s get down to brass tacks: why is leg day so important?
Read More » Read more about: Never Skip Leg Day »
All bodybuilders should know that if they don’t have DOMS, their workout needs improvement.
I’m not talking about whatever crazy stuff that you do in the privacy of your own home, I’m talking about Delayed Onset Muscle Soreness. This is a pain that we should all be familiar with; it’s the ache of our muscles that means that we did our workout right.
DOMS is caused by the microtears that our muscles develop from a hard workout and usually comes up a couple days after working out. Even though the pains should be expected, there are ways to reduce its effects through muscle recovery. Muscle recovery can be done with stretching and other techniques that I cover in my book Rebound Like the Champ, but today we’ll just cover foods that can help speed muscle healing.
Read More » Read more about: The Best Muscle Recovery Foods for Bodybuilders »