0:04

Welcome everyone Trp Shrink podcast

0:06

I'm Next Shot In joined

0:08

by Doctor Make It. Well.

0:11

To the. To the listeners is not

0:13

been a while but it has been a bit

0:15

since we've recorded Man, I miss you How are

0:17

you? Like. I missed do with

0:19

my whole body not just my soul. I

0:21

would wake up at at night and my

0:24

body would akin to write for your touch

0:26

No wait wrong podcast Now it's the Ripe

0:28

Outcasts we we I say you know in

0:30

the corporation you need to be on one

0:32

big team and neck and I were unlike

0:34

too much of the team where the coach

0:36

needs to break us up making out a

0:38

basketball practice by the bleachers to would I

0:40

would do it I'd like get my phone

0:42

I would like to I'll your number and

0:44

great before I hit. Ya. To have

0:46

a go through I'd stop and then a tear up

0:49

a little bit more. Look Unleashes Are you doing that?

0:51

Be. He

0:53

flew Cleveland show secular so we're in

0:55

a script in that every night she

0:57

sank we need to go see somebody

0:59

and I'm so honored that he the

1:01

and eighty to go see someone. you

1:04

start looking at Australia tickets she's a

1:06

guy didn't mean my he says. For.

1:09

You sorry, but you said the two.

1:12

Hours Australia man. It

1:14

was completely upside down. That's what people

1:16

don't understand about awestruck L Years. It's

1:18

literally on the other side of the

1:20

globe and since I'm a one hundred

1:22

percent flat Arthur and I understand the

1:24

gravity is something that applies not from

1:27

the center of the earth out but

1:29

from the bottom of the universe up

1:31

that like I'm just struggling to hang

1:33

on to the roads as I walked

1:35

around on my hands because at the

1:37

gravity pulls you into the sky it's

1:39

wild ride he get anything done but

1:41

the. Knife is

1:43

terrible. Australia's wonderful at

1:45

some. It really is

1:47

like. Just. Americans

1:49

are slightly different accents to be completely

1:52

honest. Man, if you want like an

1:54

exotic experience, it's dope for that. And

1:56

then everything else is essentially identical. Slightly

1:59

different. die. brands of diet

2:01

soda which are also great and

2:04

had a chance to do some seminars. If

2:07

you hear this, we're very much

2:10

getting out of the seminar game. So

2:12

please don't hit us up asking for seminars or

2:14

do. Our customer service will direct your message to

2:16

an inbox which has

2:18

no one checking it. I'm kidding. We'll

2:21

definitely get back to you but the answer

2:23

may be ugh, I'm not sure. But

2:26

it was great. After that we went

2:28

to Thailand and Mr. Jared Feather was with

2:30

us the whole time and he liked

2:33

Thailand so much he extended his own trip

2:35

by a week so he

2:37

was not ready to leave Thailand. I

2:39

was going to ask, Jared, just over there a

2:41

week by himself? What did the

2:44

chance he actually comes back? Is

2:47

he... I wouldn't say it's 100% 95%? Look

2:52

he's got flights booked actually for later today so I should

2:54

text him and be like hey idiot did you get on

2:56

this flight? Listen we're going to send Dr. Jim Case in

2:59

after him if he doesn't come back this time. Yeah,

3:01

yeah, yeah. That's cool

3:03

man. I've never been to either of those places

3:06

maybe someday. Yeah anytime you

3:08

want. It's a fun time. I

3:10

will say Thailand is a mystical, mystical place. The

3:15

Thai people are just better than the rest of

3:17

us. They're so nice. It's wild. They

3:19

have this crazy traffic and everyone's so polite

3:21

that they bow to each other on their

3:23

motorcycles in traffic and let each other go

3:26

by. I was like if this was Philadelphia

3:28

this would be literal post-apocalyptic

3:30

war. People

3:33

with flames for hours and shit like that. Yeah,

3:38

yeah, yeah. Before we dive

3:40

into today's topic which does relate to traveling.

3:43

Yeah, yeah. Just

3:47

so listeners know we recorded all

3:50

the episodes so far in January before you

3:52

left for these trips. We

3:54

were recording them in December. Man

3:57

a lot has happened in January.

4:00

For me in particular, The.

4:02

Oh yeah, dude who I never actually got a chance

4:04

to talk to you about this the lose my seat

4:07

like not the first time you and I have chatted

4:09

since you've been back or whatever. better. Dude.

4:12

I had what could be considered

4:14

one of the trips of my

4:16

life down to Houston, Texas of

4:19

all places. For. The National

4:21

Championship with a Mass Know Championship game.

4:23

People can see me right now we're

4:25

in this ridiculous Michigan National Television. Dude,

4:29

it just. I

4:33

can't describe it other

4:35

then. I'm not a

4:37

super extroverted person. sacked most it

4:40

as I'm traveling out. Really talk

4:42

to anyone a disco about my

4:44

business man on the way back

4:46

from Houston flying into Charlotte's. Not

4:49

like a half the plane assist Michigan

4:51

people under saw this often people left

4:53

and right and zip lock in with

4:55

everyone in is it was did in

4:57

It's so funny because I have nothing

4:59

in common with with any of these

5:02

people as and one thing. And

5:04

as dislike will. Somehow related to

5:06

the universe? Him this can assume it's such.

5:10

It's just it's needs me because of

5:12

yeah this are people who care. what

5:15

politics they do, what religion, What Any

5:17

Cygnus it doesn't matter you to see

5:19

see that person. And it

5:21

just it was Wild man on like straight up

5:23

to Disney the people are upset Miss Waxy I'm

5:26

Laurie went with me on the trip and she's

5:28

know how see also sources issue where her house

5:30

they started not on our because we stay at

5:32

the team hotel which is another just complete trippy

5:34

experience. Like dude we get to the hotel and

5:36

like them for some again the elevator like strode

5:39

more the assistant coach who took over for Har

5:41

Bomb and here suspended like us in the elevator

5:43

with Essence he was up the Monday mornings a

5:45

day of the game was up there. listen he

5:47

was up there left and. law

5:49

and yeah yeah totally right answer

5:52

like you know just lost steam

5:54

before really getting your blood pressure

5:56

down on our precepts i'm still

5:58

images is wild man You know like the

6:00

people around me at the game, you know,

6:02

I got like this mom on my right

6:04

side I got these two dudes behind me

6:07

like they're like, you know, everyone's just hugging

6:09

everyone. It's just so Yeah,

6:13

just it's wild it was so great

6:15

man, I'm so glad I went like I

6:17

said to myself like, you know Thankfully the University

6:19

of Michigan like Alumni Association Aren't into price gouging

6:22

because they could have charged triple what they were

6:24

charging out of Don't

6:26

say that on public Like no

6:29

for sure for sure and here's a

6:31

funny story. I gotta tell this on

6:33

the podcast. So no joke

6:36

It's fourth quarter I know Michigan's gonna win and

6:38

I look down at my phone and

6:41

I happen to have a text from Bank of

6:43

America Saying that like

6:45

my credit card had been hacked and I

6:47

just literally I just literally laughed cuz I'm

6:49

like I don't give a single right now

6:52

I have other credit cards with me. So like I'm

6:55

not yeah, I can still yeah It's all like money's

6:57

bleeding out of the account until you call them or

6:59

something like that Yeah I just laughed

7:01

cuz I replied back like hey was this you and I

7:03

was like nope and it just laughs

7:05

cuz like I'm just Like I don't care. Like I

7:07

don't care. I don't care about that right now. So

7:09

it's just trippy man, but it was How

7:14

how much did they win by I Mean

7:17

technically a lot they won by 21 When

7:21

was it apparent to you that like it was pretty

7:23

much well, he got a little tight like in the

7:25

third quarter Yeah, I

7:28

wish by the way, I like completely lost my voice

7:30

by halftime. I was yelling so much Sure.

7:32

I'm sure that's not much different than most people around

7:34

you at the time Yeah,

7:36

maybe have maybe I

7:39

made the analogy that I was probably like a 13

7:41

year old girl to Taylor Swift concert with how much

7:43

I was yelling Yeah Sure because like the start of

7:45

the game man Michigan had like 250 yard runs like

7:48

touchdown runs Like they were like up 14 3 like

7:50

before he even knew it just it was like wow

7:52

and it was like surreal and

7:55

then When they start to

7:57

lose the lead a little bit, you're probably like god

7:59

damn it Don't do this to me.

8:01

Yeah, definitely. Yeah a little nervous there and

8:03

then yeah, no it was cool. Yeah,

8:06

it's cool I'm glad I got to you know

8:08

experience it. I actually ran into like one

8:10

of my buddies from high school I

8:13

saw mommy down there. Yeah, just yeah

8:15

crazy Was he a Michigan

8:17

fan? Yeah. Oh, yeah. Oh good. God damn it. He's

8:19

just some guy in Houston You're like, hey put on

8:21

some fucking mazes and blue. He's like, yeah fuck that.

8:23

You're like, what the hell? Put

8:26

a knife to his throat We're

8:28

down there for the game, but yeah, just kind of randomly

8:30

ran into him when we were grabbing lunch Awesome.

8:33

Yeah, yeah watching here the home team actually

8:36

win and like the reason we're talking about

8:38

this guy's is like There's

8:40

a big rivalry between Michigan and a few other teams

8:43

and some of them the other worthy rifles other

8:45

teams This is a completely

8:47

Frank Ohio State in the last 40 years of

8:50

football has put up a lot more numbers than

8:52

Michigan And that is the pain that Michigan fans

8:54

have to walk around knowing last like 25 years

8:57

25 yeah, yeah, and We're

9:00

that 25 years long time. I said, I'm

9:02

Michigan one and I was 10 years old

9:04

Mike. I do this a generation yeah, generally

9:06

a generation, uh-huh and To

9:09

see your team finally get to number one

9:11

after a generation of not getting there is

9:14

a certain level of sweetness That's very difficult to

9:16

replicate like to take nothing away

9:18

from like Patriots fans a few years back Okay,

9:22

you win every other Super Bowl

9:24

how much fun can it even

9:26

obviously it's amazing But if

9:29

you haven't done and Michigan

9:31

has had some glimmers of hope to which are even

9:33

more tragic in the grand scheme Cuz it's like, oh,

9:35

this is the year No, it's not and

9:37

then to finally hang on there and Nick you're

9:39

not a fair weather fan You were a dedicated

9:42

fan your whole life Basically, and so

9:44

to see it finally come to fruition is like

9:46

that's a big deal. That is the base of

9:48

fandom right there Yeah And

9:51

then wildly enough. Yeah, the Detroit Lions who hadn't

9:53

won or hosted a playoff game I think I'm

9:55

like 32 years one to playoff games

9:58

in the span of like a week eight

10:00

days actually and I'm just like. Oh, I'm

10:02

not even ready to process what the Lions

10:04

are doing. Nick, the Michigan thing

10:06

aside, Michigan's always a good team. They just weren't

10:08

a great team for the last little while. Nick,

10:12

the Lions, no offense to the Lions. They're

10:14

amazing, right? They're amazing, which is weird to

10:16

say because they're typically like, Nick, you grew

10:18

up in the Southeast Michigan area at least.

10:21

I grew up in Metro Detroit. This is

10:23

common parlance to use the Lions as the

10:25

butt of every single show. I

10:28

mean, the Lions are supposed to be bad. Last time

10:30

our chief of operations,

10:32

Mr. Jacob, we

10:37

used to make the joke that like the one

10:39

year, so a few years back, the Lions were

10:42

real close to, or I forgot, did accomplish

10:44

a zero and 16 record. Oh

10:46

yeah, they did. That was a, we were cheering about

10:48

that because if the Lions can't be the best, they're

10:50

gonna be the worst, goddamn it. We need to be

10:52

the best at something. And like

10:54

to go from oh and 16 to like, contending

10:57

potentially for entry

11:00

into the Super Bowl. That's a big

11:02

deal. I honestly didn't think the Lions would ever make

11:04

the Super Bowl in my lifetime. Like I think most

11:06

people were. Everyone just forgot about that. I

11:09

almost flew up to Detroit to go to one of

11:11

the games, but I felt kind of bad because I'd

11:14

already gone on a couple football trips. I'm

11:16

like, okay, my football budget traveling is probably

11:18

used up. Now just to make we'll leave

11:21

question mark number. When do I wanna go? Because

11:24

it's just like, this is a once in a

11:26

lifetime thing. I'm like, I'm going, I

11:28

don't care where it is. Like I'm yelling, like it doesn't matter.

11:30

If the Lions make the Super Bowl scene in Vegas. We're

11:33

already gonna be in Vegas. That's the wild thing,

11:35

Mike. Oh, that's right. We're

11:37

literally already gonna be there. I'm going to be in

11:39

Vegas like for that. Like I really don't

11:41

wanna pay probably $5,000 for ticket, but.

11:44

Oh fuck. And I'm not going to, but

11:47

like. But if the Lions make

11:49

it, I don't know. I would at

11:51

least think about it. I

11:54

think I said I'm not going to because that's a ton of money,

11:56

but like. Yeah.

11:58

Ah, all right. a

12:00

lot of travel. And

12:02

with that, a lot

12:04

of people are traveling. A lot of people

12:07

just traveled from the holidays. It's now

12:09

January. A lot of people are dieting

12:11

though, but inevitably traveling does come up

12:13

for lots of people, whether it's flying,

12:15

driving, whatever. So what are

12:17

some best

12:19

practices for traveling

12:21

and sticking to your

12:24

diet? We're just going to talk nutrition this time. Maybe

12:26

we could do one about training, although I feel

12:28

like it's kind of already been covered with the

12:30

way you can sub and exercise. Yeah,

12:32

no, I think there's other stuff to cover. I just put

12:35

in our to-do list of travel trips training.

12:38

Travel trips diet, I

12:41

have a few things to say and I'd love your input out of there.

12:43

Nick, you ready to go? Yep,

12:46

hit it. So, one

12:48

thing you have to do before you

12:50

start traveling on your diet is

12:53

you have to be very

12:55

clear about what is it

12:58

that you are going to be doing

13:00

as far as what phase of diet

13:02

are you doing? That

13:04

is insanely important. So let

13:07

me give you an example of when you don't do things

13:09

like this and you forget, you know, you

13:11

make a mistake. My wife and

13:13

I were supposed to take this whole week as an easy

13:15

week at work and no training. It's active rest. We've done

13:17

a training part, but the easy week at

13:19

work part kind of got away from us and also we're

13:21

kind of working a lot and, well, wait a minute, wait

13:23

a minute, what are we doing? This

13:26

is supposed to be rest time. We're getting ready for a

13:28

huge work sprint coming up next

13:30

week. Stop fucking

13:32

working so much and chill the fuck out. Even if you don't want to

13:34

chill out, you have to chill out now for the time. Understanding

13:37

what the purpose of the week is ahead of

13:39

time is critical and I fucked it

13:41

up and I was trying to clean it up and everything

13:43

is going to be fine, but what you don't want to

13:45

happen is you don't want to travel and

13:48

go, I'm on a diet and

13:50

someone at your, one of your business meetings when you're

13:52

traveling, let's say you go on a, you know, some

13:54

kind of like week long conference or robotic conference to

13:56

Japan and you know, it's upside down night and day

13:58

and you got conference meetings, you got

14:00

to make, you know, meetings with clients and

14:03

you get to the restaurant and the people like, what do you want

14:05

to order? And they're like, you're on a diet, right? And they're like, uh-huh.

14:07

And they're like, what's the diet? And they're like,

14:10

well, try to eat healthy,

14:12

but I guess a little tempura wouldn't,

14:14

it's like, not ba ba ba ba

14:16

ba, pause, pause, pause, she's thought this

14:18

through before. There are

14:21

four general options that you can do for when

14:23

you're dieting. One is a muscle gain diet or

14:25

a mass gaining diet, and you have to hit

14:27

a surplus. The upside is

14:29

you can eat a lot of fun foods in Japan or wherever

14:31

the hell you're traveling. The downside is you also have to make

14:33

sure to make a lot of really hard training happen. If

14:35

you can do that, the diet is totally fine. You

14:38

also have to be able to eat consistently in

14:40

a lot of food. So very big difference between

14:42

sitting all day at a conference and having two

14:45

protein bars and then going for a big sushi

14:47

dinner with a group after versus getting a five

14:49

high carb, high protein, relatively low fat

14:51

meals. That's not the same thing. So

14:54

if you're thinking, I can definitely do a muscle

14:56

gain diet, hey, great, but if that's not an

14:58

option, you can always do

15:00

a maintenance diet. That means you can train

15:02

hard or train pretty easy. You eat a

15:04

high protein diet with plenty of snacks, but

15:06

you keep the calories low by making sure

15:08

the purposeful clean carbs and

15:10

clean fats aren't as high. And then you

15:12

just maintain roughly the same body composition. You

15:14

increase in strength or whatever, and then

15:17

you're good to go. That's another option. Fat maintenance

15:19

option is a better option. When

15:22

the reason you're traveling is like, you're

15:24

not just in a different place doing the same job

15:26

and you have all the same free time and ability

15:28

to make meals, but you're doing a lot of stuff.

15:31

You have family with you, you got work stuff to

15:33

do. It's very different, more work. You're

15:35

out of sorts. You don't have access to a

15:37

good gym. You don't have your gym gear with

15:39

you. Then maintenance is probably a better idea in

15:41

that case. At the extremes is

15:43

active rest where, you know, if you're traveling

15:45

for leisure and you're going on vacation to

15:47

try to really relax, active rest is great

15:49

because it really relaxes you and you don't

15:52

have gym access anywhere. You're like one Island

15:54

in the Caribbean that you're on and there's just some

15:56

guy in a private plane who picks you up at the

15:58

end of the week. Who knows? Then Active. Dressed as

16:00

a really good idea. Because

16:02

it really let you unplug it's and then you

16:04

don't have to do that chicken with your head

16:07

cut off thing of likes you at an all

16:09

inclusive resort and kan coon and real economy. My

16:11

macros liked it. Shut up about Macros. We are

16:13

in fact my staff some protein, have some tasty

16:15

food, relax and with is really fighting and again

16:18

a little podge the Swede next week you'll lose

16:20

all of it. It's not a big deal and

16:22

then the last option. And I do mean this

16:24

to be the last chronologically as to how described

16:26

as is by far the worst. He is a

16:29

dedicated fat loss phase when you're traveling mammoth. Sometimes

16:31

it has to get. Done on. I had

16:33

this last phase of where I did my

16:35

my traveling through Australia. Thailand was be two

16:37

and a half weeks of travel and as

16:39

soon as I like the next day after

16:42

I landed in Los Angeles after this trip

16:44

had to be on the Chris Williamson podcast

16:46

which is like the most high quality video

16:48

equipment as ever. Midpoint of my face to

16:50

not try to be like a bloated mass

16:52

a kind of try to have to do

16:54

a little bit of a gig at Chad

16:57

Look which means like a little bit of

16:59

a leaner face which means I had to

17:01

be mindful of my. Food at all times.

17:03

On that entire vacation, the thing is, or

17:05

and and entire work trip I knew that

17:07

was the case so was never confused about

17:10

what to do. Thank. God for funny

17:12

enough to earn my Jared was confused about what

17:14

to because we're like some filling for a like

17:16

a book project coming our yes to be in

17:18

good shape to do you really know what am

17:20

I supposed to be maintains conditioning, what was be

17:22

improving and am I supposed to be massing what's

17:24

going on? We have to come to Jesus Talk

17:26

really early in the trip I told him was

17:28

going on years ago. Great no problem by now

17:30

and it was never stressful games for before you

17:32

going your trip. It's so easy

17:35

to be without going strip. Just do one of

17:37

two things. One, I just assumed the same died

17:39

seizure in is what you're going to continue. like

17:41

on us at last i faced i mean something

17:43

to do that last i like really to for

17:45

total days of a conference in helsinki it's where

17:47

you're awake for three hours at night and you

17:49

sleep or three hours in a middle debates and

17:51

you have business meetings front to back and you

17:53

don't even know how the gyms workers they're all

17:55

t card scanned and you don't have a key

17:57

card and you don't speak spanish late did you

18:00

really think through that this is a good

18:02

idea. So first thing mistake, don't just autopilot

18:04

it. Decide what phase you're gonna do and

18:07

the second mistake that you could be making is

18:09

choosing the wrong phase. So make

18:11

sure you really think through is this concordant with what

18:13

I'm gonna do. So don't just be like oh yeah

18:15

I'm dieting, don't do that and also it'll be like

18:17

well no no no I know what I'm doing. I'm

18:20

on a fat loss phase. Don't do that either. Think

18:22

for a second. Is fat loss the best thing to

18:24

do? Guys remember the huge undertone here is this. If

18:26

you take two weeks and go to active rest

18:29

or maintenance, you do not lose two weeks.

18:31

You do not lose two weeks because you gain

18:33

back in sensitivity to dieting and training everything that

18:35

you put in. So you're just

18:38

moving your deadlines over a bit but

18:41

nothing is fundamental. You're not working backwards

18:43

or some shit like that. You're not

18:45

losing time. Don't get crazy.

18:47

And so if the trip is super conducive

18:49

to mass gaining or fat loss, amazing you

18:51

have our blessing to do it. But if

18:54

it's anything less than pretty fucking conducive, it's

18:56

so totally fine to pull back into maintenance

18:58

or active rest. People

19:00

think that athletics and accomplishment is like the

19:02

person that wins is the person that quit the

19:05

least or the person that went 52 weeks

19:07

straight in the year of hardcore grinding and the one

19:09

that did 48 or 50 is

19:11

just like permanent second place

19:14

shunned off of the podium. That couldn't

19:16

be further from the truth. So

19:19

just decide if it's a while, what

19:22

is worth your time to do in the following

19:24

travel and then you can with no guilt and

19:26

with no confusion and with a good plan which

19:28

will give you a plan in a second. That's

19:30

what the rest of this talk is about if

19:32

you choose to go dieting while on travel. Then

19:34

you can execute the ship without being like

19:36

exactly what is it that I'm doing here.

19:40

Yeah. I always like to think that again yours is

19:42

a bit more high level which is absolutely a

19:44

great way to start because you have to have the

19:46

plan in place before you can go and execute it.

19:49

Most of the notes that I have are around actual

19:51

execution of it. Yes. But one

19:53

of the things that always sticks out to me is

19:56

okay. So you have to know which plan

19:58

you want to be in First. Absolutely

20:01

That's great. And

20:03

then from there my thought is always okay. Now

20:05

that I know now I can start planning for

20:07

it. So like what do I need to take.

20:10

Your. Don't need to take some protein bars

20:12

are some reno like? Am I gonna

20:14

stop? It does. The Whole Foods is a

20:16

block around. And like it. You

20:18

have that plan in place and then you can

20:21

start to execute it. But I always think like

20:23

you gotta start with planning for switch yeah theoretically

20:25

goes back to the actual plan your choosing first

20:27

before it and executed. Yes,

20:29

So been a really simple formula Narrator: It's

20:32

something I must have something insanely pressing. time

20:34

wisely have to be in shape for admit

20:36

coming up and weeks. we highly recommend either

20:38

act Arrest remain as for when you try

20:40

and maintenance for any travelers like it can

20:42

even be super fun. Like you eat plenty

20:44

of food, you plenty of protein when you

20:46

get a chance to train which could be

20:48

a little or could be upon you fucking

20:50

smash training. So if you notice that your

20:52

training a bunch in. You go on

20:55

again a little met a bit of mass, eat

20:57

a little more than usual, have fun if you

20:59

notice that your training not a bit much worse

21:01

or train him at much but your own see

21:03

a little sloppy you want to pull back and

21:05

stuff go more to maintenance may be clean up

21:07

your died a little boots that that's totally cool

21:09

to do and then there's this kind of slightly

21:11

different world of you know what? I'm going to

21:13

stick to my pretty dedicated massing phase or fat

21:15

loss phase and then you still have to go

21:17

get her high protein foods of the grocery store

21:19

in all his own since we're about to do

21:21

with you. but then you're gonna have a little

21:23

bit more for particularity. About how you're doing

21:26

things because they're particularity a something that

21:28

is actively stressful and something that requires

21:30

more roof and usually will because you're

21:32

out of sorts you're not in the

21:34

same place as yours are then you

21:36

have to wonder is this worth my

21:38

time in his this taking away from

21:40

my travels So just as a quick

21:42

example. We were doing

21:44

this kind of purposeful mass

21:46

gaining/are clean eating situation in

21:49

Thailand, which meant that like.

21:51

every morning the first thing we did was go

21:53

to the gym and the thing is it's the

21:56

gym like twenty minutes taxi cab ride away and

21:58

we have to buy some some protein

22:00

drinks and some Gatorades at the 7-11 beforehand and

22:02

then we have to get to the gym, we

22:04

have to walk back to a place where cabs

22:06

will pick us up. That's another 10 minutes, another

22:09

20 minutes to get back by can. And it

22:11

has something like myself and Crystal and Jared were

22:13

on the trip together so we have to be

22:15

like, hey tomorrow 11 o'clock we

22:17

have to set like when we're going to get to

22:19

the gym. The gym itself is a two-hour commitment for

22:21

Jared and I at this point because this is kind

22:23

of wild but we went to a muscle factory in

22:26

Bangkok and like geez, maybe every third person came up

22:28

and said hi and we're like holy shit people know

22:30

who we are. It was a trip and that

22:32

took a little longer than normal. That's

22:34

like a thing, it's like people ask us like

22:36

hey what did you do in Bangkok? We're like

22:39

well other than watching Jared get nearly ripped up

22:41

by literal prostitutes in the street like a piece

22:43

of meat, the only real

22:45

things we did were consistently trained for multiple

22:47

hours a day and then we did a

22:49

few other fun things but like do

22:52

you want your trip to be like getting

22:54

to the gym, going to the gym, getting

22:56

your meals together or putting away your food

22:58

for you know in your little kitchenette at

23:01

your hotel and your microwave planning out the

23:03

meals. If that's what you want, hey fuck

23:05

it fat loss slash muscle gains, what

23:08

I call a serious push in dieting, totally amazing.

23:10

But if that's not up your alley, you got

23:12

to really rethink it and be like hey it's

23:15

totally cool if I do maintenance or active rest,

23:17

barely hit the gym at all. Then

23:20

this whole process is much easier and you

23:22

lose almost nothing. Again I'll reiterate one quick

23:24

time, the only reason to

23:27

ever push it on vacation is if you have

23:29

something going up proximately like I had the Chris

23:31

Williamson thing, it's like okay I'm still kind of

23:33

going to look like you know Giga Chat or

23:35

whatever my own pathetic incel version

23:37

of that. I got to still

23:39

hang on to some of this stuff, I'm not

23:41

just going to totally let go and that informed

23:43

the rest of it but that may not be

23:45

the right answer if you don't have something coming

23:47

up that's proximate for the love of God. Let

23:49

your vacation or your work trip do what it

23:51

does so you can have the best time

23:53

on it as possible. Look, Crystal and I

23:56

still have a bucket list trip

23:58

to Thailand where we... aren't

24:00

trying to push any kind of outcomes and we're

24:02

totally free and then it's the most relaxing trip

24:04

you can have. Did we have the most relaxing

24:07

trip? No, and we knew that. It's something we

24:09

figured out before we ended up going. The last

24:11

thing you want is someone's like, you're

24:13

at the sushi place and someone's like, do you want

24:15

tempura? And in your head, as they ask you that,

24:17

you're like, okay, so grams of fat. Do I want

24:19

to be bloated or am I still on this diet?

24:22

Do I still want to look good in three weeks?

24:24

You should have fucking squashed all of that early because

24:26

if you do one of two things happen, if you

24:28

try to squash it at the time, one is you

24:30

get stress to potentially make the wrong decision and you

24:32

don't want either one of those things. Fuck all

24:34

that. Plan it beforehand and just commit

24:36

to it. I can give a couple of examples. So

24:38

in the fall

24:40

when Lori and I went to Cancun, it was

24:43

like going to be very relaxing. All I did,

24:45

well, not all I did, but lifted

24:48

in the morning, eight all day. So like

24:50

that was, I knew that going in and I was

24:52

like, yeah, no, I'm going to train like my ass

24:54

off. I'm going to train very, very hard because I'm

24:56

just sitting around relaxing all day and eating a ton.

25:00

But to somebody, if somebody was like, Hey, like,

25:02

are you bringing like really low, like good macros,

25:04

protein bars or who you could have been like

25:06

the fuck for. No, absolutely not. But if you're

25:08

trying to diet through it, if you had a

25:10

fucking photo shoot and they can imagine like some

25:12

RP thing was happening and that the app team

25:14

was like, we need photos of Mike and Nick

25:16

pretty lean in three weeks. And I happened

25:18

to be your Cancun vacation was week one. It

25:20

would have been a different vacation. Maybe

25:22

it would have not been a vacation.

25:24

Well, yeah, so the couple examples I

25:26

have. So that was one with massing.

25:29

We're going to go to Italy later this year. And it's

25:31

going to be like a 10 day thing. I've already planned

25:33

in my head. I'm like, I'm not going to train that

25:35

week. Like I don't care. Like, Have

25:38

you practiced your Italian guy slang? Can

25:41

you imagine if you go to Italy? Yeah, but

25:44

you don't do that guy. You do New

25:46

Jersey Italian guy by accident, like, like Dito

25:48

or something. You'd be like, Hey, Italy, we

25:51

have this in Jersey. Why am I even here?

25:53

Whatever. Fuck you. Yeah. They're like, this is the

25:56

best of pizza in Rome. You're like, fuck Rome.

25:58

Solve on fucking 57. So fucking. the

26:00

best slice you'll ever have. Get you a fucking pie,

26:02

get down there. They're like, what? Like it's an Italian

26:04

accent. They're like, no it's not. You're

26:06

angry tourists, I guess. I

26:09

can't wait to go to Rome, man. I can't wait to check it out. But

26:12

yeah, I don't plan on training. I

26:14

could, but it's just gonna add a bunch of stress.

26:16

In my head, I'm gonna be walking a lot. I'm

26:19

gonna be doing stuff, so it's just kinda like maintenance

26:21

slash active rest of just chillin'. But

26:23

like, I did a contest prep before.

26:25

I remember not the one

26:27

this past summer, but the one the fall before.

26:30

Like the first three weeks or something, I

26:32

was like in a different place each weekend.

26:36

And I was like, I just knew it. Like I, you know, if

26:38

I'm gonna, do we wanna talk actual

26:40

execution now? Yeah, yeah, yeah. So

26:43

for me, yeah, I always made sure I had brick-trotein

26:45

bars with me. Cause I could have two Quest Hero

26:47

bars, and you know, like

26:49

some fruit or pretzels for carbs. Buy

26:52

a thing of nuts, you know, the store,

26:54

airport, whatever. And like, you got a

26:57

meal right there. You can easily measure that out for

26:59

what you need. And I could have two Hero bars,

27:01

of course, so I'm slightly bigger, but like, you could

27:03

just have one. And it's net

27:05

carbs, so it's like, you know,

27:07

five grams of net carbs per protein bar. But

27:09

like, I was able to stay on track just from that. Yeah.

27:13

Lots of salads when I did have to eat out. I

27:15

wasn't super worried about it. Like I knew my macros weren't

27:17

perfect, but here's how I did it in my head. When

27:20

I was traveling, I'm like, let's say I go to a restaurant.

27:22

So I'm just gonna order a salad, right? Like Caesar salad. I

27:24

don't do dressing, so it's just like, I had some lean chicken

27:26

breast on it. I

27:28

just would basically count, I

27:30

would never add any fats. Yes,

27:32

to anything. Like if I'm

27:35

out eating, maybe

27:37

get like, because usually there's

27:39

not a lot of carbs in that. Like

27:42

probably minimal carbs at all. Have

27:44

like a piece of bread or something at the beginning. And like,

27:47

I'm eyeballing it. And I knew I wasn't perfect, but I

27:49

knew it was so early on. I wouldn't have been traveling,

27:51

let's say a couple of weeks out from a contest. I

27:55

just would not have done that. 100%,

27:57

I actually wrote down a couple notes to myself on your.

28:00

describing how you do

28:02

your meals because there's lots to say there.

28:04

The big takeaway from what Nick just said

28:06

guys is you're gonna want

28:08

to know what you're getting into and it's

28:10

your decision and look you don't

28:13

even have to stick to your decision. Like two days

28:15

in till you said you were gonna do fat loss

28:17

in Tokyo and you're like dude fuck this this is

28:19

really my Tokyo trip and I'm fucking winking out my

28:21

fucking photo shoot is not for the 13 weeks I'm

28:23

just losing my mind. Make the switch and

28:25

then get to doing what you're supposed to get 13

28:28

months out I wouldn't never even recommend the fat loss idea in

28:30

the first place. Yes and I've

28:32

ruined an entire trip in

28:34

Thailand by deciding to start a fat

28:36

loss phase during a Thailand

28:38

vacation two Thailand vacations ago and

28:40

literally like this last trip was

28:42

like a Requiem I was like

28:45

revenge for Thailand because I had such a

28:47

shit time because at the beginning of a

28:50

14 week diet week 15 technically

28:52

out I was like no man

28:54

it's already time to lock and load and I just

28:56

ruined a Thailand vacation by trying to clean the whole

28:58

time which is fucking terrible. That's the thing what didn't

29:01

didn't Dr. Melissa Davis had a little meme

29:03

that she made and it's like fat

29:05

loss dieting vacations essentially

29:08

ruined both. Yes it

29:10

just definitely I honestly I wouldn't

29:12

really have encouraged it like I get it here and there you got

29:14

to do it at

29:17

least when I was doing it it was like

29:19

a little weekend trips where I was up to

29:21

Baltimore to do a little talk with some seal.

29:23

Yes those are totally possible that's not a vacation

29:25

yeah and notice like we're this episode isn't about

29:27

how to eat on vacation so to be to

29:29

eat on travel and travel can be vacation or

29:31

not but vacation you got to really be careful

29:33

not to fuck yourself over by fat loss dieting

29:36

for no reason. Alright so so so here we go some

29:39

tips. We kind of touched on

29:41

a few of these but let's get them

29:43

all nice and ordered. So first the

29:46

biggest thing is

29:48

you have to take a step back theoretically real quick

29:51

and go what is fitness

29:53

dieting and I'm gonna fucking give you guys

29:55

the realest fucking answer that's so goddamn simple.

29:57

It's so simple you're gonna not be able

30:00

the same. No. So

30:03

easy. So easy. I

30:06

like that when the caveman got upset that

30:08

it was like technically caveman profiling and he

30:10

was like, dude, what the fuck? And Geico

30:12

was like, oh, sorry, sir, you're fine. In

30:15

any case, cavemen could

30:17

understand the following. Dining

30:20

for fitness at its

30:22

very core is every

30:25

three to six hours while you are awake,

30:27

you get in a high protein

30:30

bolus of food period. The

30:33

rest of it is

30:35

details and adjustments you can make

30:37

on the fly. It's like, that's

30:40

it. Sorry, go ahead, Nick. Oh, I was

30:42

just gonna say, well, let's just go through

30:44

protein, carbon fats and like some examples you

30:46

can share. I mean, I totally agree. Like,

30:48

sure. But here's the thing. Because every meal

30:50

starts with a protein, what you need

30:52

to know if you're going to try to do remotely

30:54

any kind of fitness dieting on vacation or on

30:57

a trip, which means all the way from technical super

30:59

perfect fat loss phase all the way into, oh,

31:02

I'm sort of watching what I eat all the way

31:04

to like, I'm just making sure to get in proteins

31:06

and veggies and everything else's whatever all the way to

31:08

I'm doing all the goods protein stuff, but I'm also

31:10

trying to eat a bunch of junk food and massing and

31:12

all this other stuff. This is, this works for every one

31:14

of these. And it's to

31:16

know or find out your

31:19

go to protein based cores

31:21

for your meals. So

31:24

when Nick said earlier, he's got his hero

31:26

bars, we're not sponsored by Quest, although hello,

31:28

Quest. What

31:30

up? What up? You guys doing

31:33

something? Later? I mean, I will

31:35

say Clark is a guy that

31:37

works at Quest and Clark

31:39

Kent, AKA Superman. Yeah, yeah, yeah.

31:41

He loves Quest bars. It's, they're

31:44

not his kryptonite. He, he'll

31:46

send me a bunch of quest stuff, especially if

31:49

I ask for it. That's great.

31:51

Look at you, Richie Rich, motherfucker. Get shit for

31:53

free. But

31:56

no, but okay, so Nick's example of Quest

31:58

bars is like Nick isn't... just hallucinating

32:00

quest bars into the ether. He

32:02

is doing exactly the kind of thinking I'm

32:05

describing here, going by what we call meal

32:07

cycles or meal intervals. A meal cycle is,

32:09

I eat food, I have three to six

32:12

hours ahead of me of a combination of

32:14

energy, slash of my muscles getting fed with

32:16

protein so that they can grow. And then

32:18

after that, I'm concluding, okay, I'm going to

32:20

need another meal to restart that meal cycle.

32:22

You only have like three to five of

32:24

those cycles per day. It's not a big deal,

32:27

but you should know, have

32:29

ideas about where your protein base is

32:31

coming from. For example, Nick Shaw, him

32:34

and I get on a flight and let's say

32:36

we get to our hotel because we're doing some kind

32:38

of business meeting. We get

32:40

to our hotel at 10 pm. The flight leaves

32:43

at 5 pm. I know for a fact that

32:45

Nick is going to have eaten like whatever rice

32:48

and chicken he has at home. He's going to get

32:50

to the airport. He's going to have two hero bars

32:52

with him for the flight that he's going to end

32:54

at the end of the flight. He's going to eat

32:56

them. And then there's going to be a plan to

32:58

right before we get to our hotel. We get to

33:01

her convenience store. We get some packets of tuna and

33:03

some nuts or some beef jerky and something like that,

33:05

or more protein bars, maybe some shakes. Then we have

33:07

a core meal for that evening and

33:09

hopefully some shakes for the morning so that

33:12

we get all the way to our business

33:14

meeting. The next day we have filled out

33:16

every single protein core for every single meal

33:18

between now and the next time we'll be

33:20

free to get meals into our faith. If

33:23

you don't know where your protein core is

33:25

coming from, you have a fucking problem. Let

33:27

me illustrate this really quickly. What

33:29

I do nowadays is when I travel international, which

33:32

is quite frequently for various reasons,

33:35

mostly like Colombia, cocaine, consumer,

33:37

sushi, international

33:39

man of mystery. But one thing I

33:41

do, which actually never really gets the

33:43

TSA to say anything, is I travel

33:46

with like N high

33:48

protein, low fat, not

33:50

so great tasting protein bars in my

33:52

backpack at all times so that I

33:54

have man like

33:57

four core protein requirements

33:59

of the yields met at any one

34:01

time because you think you're landing

34:03

at Thailand at 12 PM and

34:05

you're not wrong but then customs

34:07

takes two hours and then you're like

34:10

in a cab in the

34:12

fucking freeway in Bangkok which is insane traffic.

34:14

You're not at your hotel until another hour

34:16

and a half and then your hotel doesn't

34:18

just have like protein snacks lying around. You

34:20

got to put your stuff down, you got

34:22

to find the 7-11 and you got to

34:25

see if the hotel is open for lunch.

34:27

Sorry Mr. Hintal, we just closed for lunch

34:29

but we're opening up for dinner in an hour and

34:31

a half. Nick, if you ever get into an all-inclusive and

34:33

they're like dinner starts in an hour and you're like I'm

34:35

going to eat my own fucking hand. So having that

34:38

preparation ahead of time traveling with protein bars

34:40

is a good idea. I would love to

34:42

travel shakes but they get you for that

34:44

at TSA. But it's not just protein bars.

34:46

When you get to a place, when

34:49

I used to travel a lot with Dr. James and Dr.

34:51

Mel back in the day, we used to go to do

34:53

seminars in Europe and stuff, we would get to whatever town

34:55

we were staying in in Austria. We would put our stuff

34:57

down. Also Austria is really not

35:00

quite very good for protein bars but it's

35:02

better for like us. I would say just

35:04

normal living and being a human being because

35:06

Americans are kind of bad people. It's not

35:08

of guns and porn. Anyway, you got to

35:10

judge. We're only judging Americans as a birthright

35:12

of all Europeans but no, we

35:15

get to some town in Austria, we put our

35:17

shit down, we'd go looking for protein sources.

35:19

You know what? Like that has to happen.

35:21

If you don't know where you're next, high

35:24

protein meal is coming from, two things happen.

35:26

One, you're not getting your next high protein

35:28

meal which sucks, fucks up your fitness a

35:31

little bit. I mean, it's a tiny thing but

35:33

it's a thing. If you chose again to care

35:35

about this, time to care. The second thing is

35:37

it just causes you a lot of anxiety. You're

35:39

already over traveled, you're already over stressed, you already

35:41

don't fucking speak the language, you're already trying to

35:44

like put the Google image analyzer over the Thai

35:46

protein bar of CO with the fuck macros. You

35:49

know, it has but at the end of the

35:51

day, if you're diligent about that, then you don't have to

35:53

worry about anything. And I Would

35:55

say there are a couple of other things to look

35:57

at in addition to this. Convenience

36:00

stores when you go to grocery stores when

36:02

you got her hotel shop one is was

36:04

absolutely your core go to protein based course

36:07

the make them again as examples will quickly

36:09

as yes your dimensional see written down protein

36:11

bars and or shakes seat can travel sake

36:13

so normally want to for such we make

36:16

is like a Cvs Rite Aid something like

36:18

that I'm in London he was great because

36:20

man will convenience store like on the same

36:23

block as us and did we are not

36:25

a Max lock and of aka flatlands all

36:27

to be a store as far as I

36:29

compounded. Zoc great or even and came to

36:32

nice a last resort in that just went

36:34

walking down there the main street for Lubick

36:36

some scam curious tech little bit out and

36:38

went to you know wow. No,

36:41

I don't know. Every five hundred feet

36:43

there's a pharmacy. Sound.

36:45

Swat him. Got some my protein shakes air to scan. I

36:47

want to see what it was like. like. I. Was

36:49

just get the hint. Yeah, yes.

36:51

Protein shakes. Suitors Amazing. Yes he.

36:54

ah, stick to ridiculous currency. Hours

36:56

ago, the Civic five hundred. Pieces.

36:59

Or something. for everything I'm good. I'm like

37:01

I'm ninety. Holmes's actually cost me I have

37:03

no idea for getting ripped off or not

37:05

the I have proper I was getting ripped

37:07

off and on away fi way cheaper. They're

37:09

such bar sauce jerky and than the was.

37:11

York is a good one. yep yep to

37:13

in so many different times and tech when

37:16

opted city members pretty well or deli meats.

37:18

Specs: Okay so unique in a diamond

37:20

deli. Meats great but also you can just

37:22

get like chicken strips that are precooked and

37:24

like the deli area of the store and

37:27

a lot of things open up to you

37:29

including clean meals that are i'm are microwavable

37:31

is you have a microwave as the at

37:33

the at the hotel or wherever you're living

37:35

and or you have a fridge or mini

37:37

fridge in a look. Good. News:

37:40

If you have microwave, kitchenette, mini fridge you

37:42

got, you could just go to regular grocery

37:44

store. Damn near just too many shopping trips

37:46

offer much stuff a fitting, a mini fridge

37:49

if you don't have access to those things.

37:51

It. looks like it's jerky potentially cans of

37:53

tuna ah i'm and protein bar or

37:55

some protein shakes and going out to

37:57

eat for you as lots of break

38:00

going out to eat options almost everywhere in

38:02

the world, definitely everywhere in the kind of

38:05

the modern free world. There's like, you know, man, we

38:07

went to this place, Nick, you would have fucking loved

38:09

it. And we got to take it Australia. There's this

38:11

place in Perth. It's a chain.

38:13

Of course, you and I have this in common. We

38:16

love shitty chains of random food that we just get

38:18

obsessed over. It's a

38:20

chicken, it's called chicken rice corner. And it's

38:22

a Singaporean dish called chicken rice, which is

38:24

really just like rice with some chicken broth

38:26

in it and some chicken. It's

38:28

fucking bodybuilding food. It's fucking amazing.

38:31

There's three different varieties. They're all tasty.

38:33

They just exist. So like if you find a

38:35

place like that, if you find a burrito place,

38:38

if you find some kind of shawarma or wrap

38:40

place, you can have protein cores with as much

38:42

stuff added or taken away as you like. That

38:45

kind of stuff means you could eat that twice a day, eat

38:47

protein bars or shakes twice a day. And whatever,

38:49

if you're on your grind on a trip, you

38:52

can get it done. No problem. What

38:54

was the name of that place? It was right on the

38:56

corner by our hotel in London. That was like an Asian

38:58

food place. Did you go to that with us? Fuck

39:00

I forget, man. That place was amazing. Because

39:02

you could get like essentially a chicken teriyaki,

39:05

which is my favorite thing in the world.

39:07

Happens to be. So I

39:09

did see Dr. Crystal post that. I think when you guys

39:11

were down there and I was like, Oh my God, it's

39:13

this similar to teriyaki madness.

39:15

Yes. It's very similar and very tasty. So

39:17

you got to get down there and try

39:19

it. But it's just one of these meals

39:21

where it gives you the core already. The

39:23

core protein core carbs and it's very low

39:25

fat. So it's already a big checklist. Yeah.

39:28

Yeah. Check this. Check this. I'm like, Hey, Laura,

39:30

I got a, I got a trip for us. Sometimes it's going

39:32

to be great. It's going to be great. Oh, say,

39:34

Hey, where do you want to go? Oh,

39:37

Australia. Oh, hey, I'd love to go down there. Um,

39:40

what for? What are we going to see?

39:42

Um, chicken, chicken, stop chicken course,

39:44

chicken, chicken, chicken, chicken, rice, corner, chicken, rice.

39:46

It's really good. You have to try it

39:48

yourself. She's like, what

39:51

else? I mean, no, that's it.

39:53

Oh, whatever. We have time for, you know, you issue,

39:55

we use the reviews for chicken, rice, corner. She's expecting

39:58

like a Michelin star. It's like the media. a

40:00

poker mall-based shop for people that don't have time

40:02

to cook. You're like, oh my God. Sounds

40:05

five star to me. Sounds five

40:07

star to me. All

40:09

right, so you got your protein course. There's a couple of other

40:11

things that you want to keep an eye on and where to

40:13

get them. Another one is diet sodas. Diet sodas

40:16

are great. Diet energy drinks are great.

40:18

So look at your convenience store in the hotel.

40:20

Look at the 7-Eleven or convenience store nearby. Look

40:22

at the grocery store. Stock up on

40:24

those items in your room because a lot of

40:26

people train with or live their lives with energy

40:28

drinks that are diet. The thing is,

40:31

why am I saying this? In some places in the

40:33

world, like regular Red Bull

40:35

is still the only drink you can

40:37

get that's an energy drink. And it's like, what the fuck?

40:39

They don't even have diet? So you might have to go

40:41

looking for it. Often it's just right around the corner, but

40:43

it's something you want to keep an eye on. Diet

40:46

sodas are great for just

40:49

fun to drink and you can try different ones and

40:51

it's something to have at the hotel. You

40:53

don't want a situation where you're at the hotel

40:55

drinking like water out of the faucet with the

40:57

little paper cups and eating

40:59

your barely preheated roast turkey. You're

41:04

like, I'm going to fuck myself. This sucks. But

41:07

you might as well get some diet soda into you. It's easy.

41:09

It's on the go. No problem. Anything on

41:12

that, Nick? Are we missing any kind of...

41:14

Because carbs to talk about and fats to

41:16

talk about, but I think your diet sodas

41:18

were something to... I was

41:20

just going to add, the great thing about hotels, if they

41:23

have one of those little convenient shops is like, it's just

41:25

so well priced when you go down there to get that

41:27

stuff. It's just one energy drink for

41:29

like $8. It's amazing. I can't believe it's almost

41:31

free. You're so nice to do that to us.

41:37

When I was up in Baltimore, this is what I

41:39

was talking about, dieting for the contest problem. I

41:42

remember going in training and I knew that I was going to get a ride to

41:44

the airport after. I went to the grocery

41:46

store and I grabbed some deli meat. I'm like, I knew... I

41:49

got like basically one of those prepack things and so I

41:51

can do how many slices I needed to eat. Then

41:53

I think I got some like maybe

41:56

a banana and some pretzels. I kind of knew what

41:58

my macros were and I didn't need any fat. because

42:00

it was a post-workout and like I

42:02

was actually good. Like I was able to take it

42:04

through security and then I just sat down and like

42:06

a little airport check-in thing where like no

42:08

one was around me and I sat there and

42:10

ate deli meat like a...

42:13

Quistatically ate your deli meat bananas

42:15

and pretzels. So why

42:17

is nixx-aid bananas? One, it speaks

42:19

because they're high carb, low fat

42:21

and they're very ubiquitous. They're available

42:23

almost everywhere. Why did nixx-aid pretzels?

42:26

Because pretzels are almost completely fat

42:28

free and they

42:30

never go bad. So you can nuclear war, you can

42:32

still eat pretzels and they're very

42:35

ubiquitously available at almost all convenience

42:37

stores. So that's where we're

42:39

getting into the clean carbs. So we've got the

42:42

protein core. Clean carbs

42:44

are a lot of times fruits are

42:46

amazing because fruits also can store relatively

42:48

well. You can get bread

42:50

like you have a little mini fridge at your

42:52

hotel. You get a loaf of bread, you eat

42:54

a third of the loaf after workout with a

42:57

protein shake. Boom, there's... You don't need to go

42:59

out to eat every single time. I think people have

43:02

this thing where they're like, it's got to be rice

43:04

or it's got to be oats, it's got to be

43:06

pasta. Whole grain bread checks every single one of those

43:08

boxes and it's so much easier

43:10

to store and use and peel off slice by

43:12

slice. Because you have the amount

43:14

by slice of macros, you don't even have

43:16

to have a food scale and all that

43:18

other crazy shit you normally wouldn't bring with

43:20

you when you're traveling. So those

43:23

clean carbs are a good idea. Let me say

43:25

something about veggies really quick. You

43:27

can get as many of them as you like, but

43:29

you will not die if you don't get any veggies

43:31

for a week or two of travel, I swear to

43:33

God. Especially for eating fruits and lean meats and stuff,

43:35

you're so fucking golden. You can get them at the

43:37

grocery store. You can eat them if it's convenient for

43:39

you. But don't think... People put together a meal of

43:42

like, they have like a protein shake

43:44

and they have an apple and they have a couple slices of

43:46

whole grain bread and they're like, this isn't a meal. You're like,

43:48

the fuck's wrong with you? Why not? And they're like, I need

43:50

broccoli or spinach or kale. And you're like, dude, you're mentally

43:52

ill. You need to fucking help. Absolutely

43:55

have every nutrient in here. So don't

43:57

worry about veggies because they're more difficult.

44:00

to get because they're more difficult to go out of your

44:02

way in food prep and cut them up or what you

44:04

eat in carrots with your hand. You can. God bless you

44:06

if you do, but we're just here to tell you like

44:08

you don't need them and because on travel it's a little

44:11

tough to get. Proxied bars, you're

44:13

probably getting a good amount of fiber anyway, Sisnak.

44:15

You're missing all the fiber. And

44:17

whole grain bread and the fucking piece of fruit. That's

44:19

all fiber times a million. Oh yeah, sure. People are

44:21

like, I need different colors. Like yes, for your life

44:23

you do. For two weeks that you're spending in

44:26

Vietnam or whatever, you don't necessarily have to

44:28

have veggies at every meal for the love

44:30

of God. So that's something to mention. And

44:32

then lastly, fat. The

44:35

healthiest, most mobile source of

44:37

ubiquitously available fats are nuts.

44:40

100%. Peanuts or almonds

44:43

or Brazil nuts, anything you want. They're all

44:45

great. They're all really great for you. All

44:48

airports have them pretty much. Almost

44:50

every culture and country will have them. So you're

44:52

really good to go. Can you get other sources?

44:54

Yes. Some people like nut butter. The thing is

44:57

like with nut butter, when you're traveling, you need

44:59

to call down the hotel. You need a spoon.

45:01

Where are you going to put the spoon? The

45:03

nut butter kind of wiped on your hand and

45:06

now it's on the bedsheets of the hotel. Fucking

45:08

God. And some people just don't recognize that nuts

45:10

still exist and they're like nut butter. I'm like,

45:12

you know, you can make nut butter by chewing

45:14

the nuts in your own mouth. So nuts

45:17

are a really good way to do that kind

45:19

of travel thing. But here's nothing I'll say. When

45:22

you're traveling... They're nuts when you travel, don't you?

45:25

They're not edible nuts, but they do go into

45:27

my mouth and I'll leave you guys with that.

45:30

The more you know... You

45:32

make lots of trips up to New York and San

45:34

Francisco. I mean, it's in my calendar

45:37

as a mandatory like de-stressing thing every month, but

45:39

it's just quite stressful, I would say, but in

45:41

the best possible way. All

45:44

jokes. All jokes, folks. By the way, just

45:46

to make sure everyone knows, we're talking about... Oh

45:49

God, I'll just, I'll stop myself. Yeah. Guys,

45:51

no, everyone knows. Don't know what we're talking about. Get your kids

45:53

out of the room and do some of the shit.

45:56

Well, fun fact, this goes all I'm going to say. So...

46:00

A lot of genders in 2024 and I'm checking

46:02

all of them off the box, baby. I love

46:04

it. No, no wrong answers in any case real

46:06

quick. Here's on fat. Here's on the fat thing.

46:09

Yes. You can go out of your way. Quote

46:12

unquote to get some, some nuts

46:14

going for sure. You

46:16

can even get some cheese or something. If

46:18

you have a situation with Ola Kotel, this

46:21

and that, but here's my recommendation. Try

46:24

to keep most of your pre-programmed meals clean,

46:26

which is to say clean is a shit

46:28

term, high in protein, whatever you need in

46:31

carbs, depend on your phase and

46:33

how many macros you need very

46:35

low in fats for the average travel meal

46:38

that you have control over. Why? Why

46:40

am I saying maybe it's not a good idea to

46:42

get all the nuts in because you're going to

46:45

eat out when you travel eating

46:47

out. I just assume has a fuckload

46:49

of fat in it. You know,

46:52

Nick, when they give you like the macros for something,

46:54

you're eating out some Italian restaurants, like it's chicken

46:56

breast and you put your fork into it and like

46:58

oil and delicious sauce ooze out and you're like, this

47:00

is amazing that it's not five

47:03

grams of fat for every 40 grams of protein.

47:05

That sure shit not happening anymore. Dude,

47:07

we actually, Chris and I went to a

47:10

local restaurant yesterday and we asked, I asked

47:12

for double the pasta and half the sauce

47:14

of the normal Alfredo. I

47:16

swear to God, they did the opposite. They must have

47:18

done the opposite. It was swimming

47:20

in sauce and there was like three noodles. I

47:22

was like, what the fuck is going on? So,

47:27

Hey, Ryan, your special request. And I

47:29

raised you the exact opposite, the exact

47:31

opposite. Maybe that was just lost in

47:33

translation, but what I would say

47:35

is keep most of your travel meals, relatively

47:37

low fat and whatever carbs you

47:39

need so that when you have your one or

47:41

two meals per day with clients or with friends

47:43

or with family or just by yourself in your

47:45

hotel room, because a lot of times you get

47:47

back from the business meeting and it's kind of

47:49

10 PM, no restaurants are open. Your hotel kitchen

47:51

is open for another hour and you can order

47:53

room service. I Mean, if you ever look

47:55

at a room service, man, you're like, God damn it. This

47:57

isn't for bodybuilders. Immigrant

48:00

rights only but like he's as if you

48:02

haven't been eating much fat throughout the day.

48:04

Actually you look at your Rp die caught

48:07

up in your like have any sixty five

48:09

grams of fat age figure was anagram protein

48:11

amazing and then it's is no love lost

48:13

lox a couple days you might be under

48:15

fats and under calories will shed and you

48:17

got a lot of really fun food coming

48:19

your way. totally guilt free later. So is

48:21

this weird when you're like cramming and tons

48:23

of fast from nuts and some as I

48:25

do want to go out for dinner and

48:27

and six a client of years in your

48:30

town. She had already cleaner options like Up

48:32

Up Up Up made all the other options

48:34

clean when it's up to you, so it's

48:36

not up to you. You could eat some

48:38

bullshit and be totally cool with. Yeah

48:42

good point again that goes back to examples

48:44

given. I just even if I knew I

48:46

was under the skin the in there are

48:48

be like a champ. I would market as

48:50

either At or over Macros and I just

48:53

yet would I would use of even off

48:55

center bikes eating a little bit less massive

48:57

my less it yeah said my next meal

48:59

because I knew my worst case I become

49:01

muslim but under and I'm dieting for a

49:04

show dns lean as possible like there's worse

49:06

things have happened. And another thing that I

49:08

will add. The System: I

49:10

feel like this false into the Thai category,

49:12

not training. And

49:15

it depends on where you're out of

49:17

course and what you can do but

49:19

speaks Three walk cloth napkins that can.

49:22

Really offset any kind of. Over.

49:24

Eating you might do if you to stay really active.

49:26

It's easier jr and like of Acadia to get out

49:29

and move around and do some stuff. but yet even

49:31

if you're on like a work trip in a city

49:33

like. I don't know man. Listen

49:36

we're in London The Camera with couple colleagues

49:38

and like which walked around the city london

49:40

when like sightseeing. Since i i thought it

49:42

was great. To. Have you never told

49:44

her city before new like? Stand down town right

49:47

like easier at the Convention center Dunes Us. To.

49:49

around i did a little be a houston

49:52

when we're we're down there too cozy some

49:54

staff in i like to walk by sars

49:56

stadium something steps that up like crazy to

49:58

especially for having fun So crystalline did that.

50:00

We went and walked around for a while and I

50:02

was like, whoa, like this, a lot of steps. So,

50:05

um, yeah, all that's right on. Um,

50:08

okay. So we got all the

50:10

food groups situated. We know how to make meals now

50:12

quick reminder. And then we'll talk about the macros reminder,

50:16

every eating, every technically

50:18

half hour, all the

50:20

way to every eight hours is totally fine. And

50:23

if you eat every roughly two or three to

50:25

six hours, there's just no wrong answers. Do you

50:27

eat a little bit more protein than usual, a

50:29

little bit more fats and carbs than usual, you

50:31

can eat every six hours. You can eat three

50:34

times a day and you still

50:36

get great results. Is it your optimal, optimal?

50:38

No, probably four or five times a day

50:40

eating, even that's not that tough. Why

50:42

am I saying this guys? The idea that you need

50:44

to eat every two hours or three hours, especially when

50:46

you're traveling around fucking insane nonsense,

50:49

bodybuilding, bro shit. It doesn't make

50:51

any fucking sense. So if

50:53

you're like, oh man, like we'll be able

50:55

to eat for six hours after this meal, like how

50:57

the fuck is that a problem? That's like saying you

51:00

filling up your tanks on a, on a, on a

51:02

road trip. And you're like, we won't be able to

51:04

refill this until it's like a quarter tank, like, okay,

51:06

that sounds great. Why would we want to refill it

51:08

any earlier? So don't get caught up into this. Well,

51:10

I typically have six meals a day. Great. Now that

51:12

you're traveling, you're going to have three to four and

51:15

you are orderly fucking handled from

51:17

a scientific perspective, any reticence

51:19

you have and dunking into that kind

51:21

of lifestyle is purely. Psychopathy.

51:25

You're just attached to an idea. There's no logical sense.

51:28

And you're like, Oh, but this is how I do

51:30

it. Like, what are you ate? Get

51:32

out of your frame and do something else. It'll

51:34

save you a lot of stress. On that note,

51:36

I will say be aware

51:39

or be mindful. If you have a meal, that's

51:41

let's say like a small

51:44

handful of pretzels, maybe

51:46

a few nuts, actually the

51:48

question robots covered the fat, like two

51:50

of those. Cookies

51:53

and cream ones. Macros are like 18 protein,

51:56

eight fat, and like that, you know,

51:58

not very many. That

52:00

kind of cars. and yeah, yeah,

52:02

something like that. I would always

52:04

be aware because I would get

52:07

quite hungry after that. So. Yes,

52:10

Just be mindful aware of that that if you

52:12

do that for a meal cause you're not getting

52:14

in the veggies maybe you're not asking is much

52:16

fluids. although the point you made about me to

52:18

make sure you've got to die so it or

52:20

like some fine drinks like that can help with

52:22

the hunger subservient the scum. Ah, But

52:24

I definitely recall that that they have something on our

52:26

sit out. To me I knew I was making a

52:29

trade off and on discount. Okay with it. They.

52:31

Left behind? Wonder later Yes, one person

52:33

such as know that a I'll eat

52:35

plenty so that yourself up for longer.

52:37

Another couple things and.fortunately for, don't have

52:39

much time. Second imaginary meeting very soon.

52:42

Just a couple quick things because basically

52:44

we sat Albany's to be sad. Eyeballing

52:47

your macros, First.

52:49

Of all there's no need for a to

52:51

bring a food scale like if you want

52:54

to bring your food scale on travel would

52:56

look for Iran. Uncommon amazing and I know

52:58

we knew that. No sarcasm tossups that there's

53:00

a verb a difference in bringing food skills

53:02

as you wanted to versus thinking you have

53:04

to bring it You can have unbelievable results.

53:06

Never bring a food scale fucking to your

53:08

son that was alcohol. I do this macros

53:10

thing you can look at the max have

53:12

been a for fact that he wants. Gather

53:14

men with your ipad geico chap guys for

53:16

trump Yeah there you can just eyeball them

53:18

you've been eating thirty five. Grams of Protein. A

53:20

meal for two fucking years. You know what? Thirty

53:22

five hundred grams of protein looks like? A look.

53:24

Maybe are Often it's forty five. Maybe are often

53:26

it's twenty five. But as I could be five

53:28

is, it can be million deaths. You don't look

53:31

at my degree of a protein Chung to meet

53:33

you. go to babies at twenty five grams of

53:35

protein. You're not doing that anymore. You're too advanced

53:37

for that Com on. I've all your stuff. Like.

53:40

Mix said. Off.

53:43

Assume the fat and carbs are higher than

53:45

what they see him just by a little

53:47

bit to give yourself that buffer zone and

53:49

then in you know just a sad is

53:51

gonna to be a starting. You're at restaurants

53:53

and you want to be better about stuff

53:55

them for your macros out. order something on

53:57

the menu that just mostly protein and fat.

54:00

Like a steak or chicken or something and

54:02

then dump some veggies on top of that

54:04

some on top. Let's try not to order

54:06

mixed meals she ordering like guns and to

54:08

leave Louisiana pasta he likes to suck as

54:10

a matter sausage and that's how many grams

54:12

of fucking buttery used to make this. It's

54:15

just if you wanna eat some fucking briefly

54:17

revocation, Do it. But don't start with the

54:19

fucking shit with your way in everything. I

54:21

have all your shit and she want to

54:23

keep a clean. It's about keeping the food

54:25

basic and layered as about of versus having

54:27

your food scale or. Do

54:30

you have Another point is I was gonna wrap up

54:32

with a thinker. Big take away. Ah,

54:35

My. Only wrap up on

54:38

that is do your realistic

54:40

best Forget about asked me.

54:42

If you have to understand that going

54:44

forward otherwise you lose your fucking mind.

54:46

Yeah I think the basically in my

54:48

head from listening as a spot gases

54:50

that people must be assuming that we're

54:52

as a worse people ever to travel

54:54

with. The going to the movie could

54:56

make a meal like Delhi me in

54:58

a guild dry whole grain bread and

55:00

like if you pretzels and may be

55:02

my units people can be like you

55:04

concerts arable. Yes, And

55:06

the not wrong. But

55:09

we know what we're getting ourselves

55:11

into. It's not a problem, so

55:13

we know. Is

55:15

is ironic at all, but there would be

55:18

something wrong with it if you. Went.

55:20

On vacation think he was all going to be

55:22

fun and games and random foods and tons of

55:25

fun and then you ended up being like I'll

55:27

pop up but I have to hippies macros with

55:29

al two ft does mattress with and then you're

55:31

at the hotel eating pretzels and second canned tuna

55:34

and you're like the hell did I do with

55:36

my life? That got me to this to just.

55:39

Taken. What was said to this podcast?

55:41

Give it some thought process and a

55:43

little bit and then. When.

55:48

You've made that connection as a case.

55:50

Here is what I'm doing and you

55:52

drop your plan and span all as

55:54

well. either

55:57

some challenges against road bumps but

56:00

and a meal here and there, some macros off

56:02

here and there. Here's

56:04

a perfect example. You

56:06

get a chicken dish that was supposed to be chicken and veggies,

56:08

and it is chicken and veggies and a little bit of a

56:10

sauce. Is it okay? Is that a heavy sauce or is it

56:13

a light sauce? Is it a grilled chicken or is it baked

56:16

chicken or is it chicken thighs or is it chicken

56:18

breasts? You can just chill the

56:20

fuck out about all that and just assume the worst. Be

56:22

like, okay, it's all the bad

56:24

stuff. So I'm just going to say this meal

56:26

is 20 grams of fat as opposed to the

56:28

five it could have been if it was optimized and then

56:30

worry about it no more. Make the

56:33

decisions, stick to them, and you're good to

56:35

go and have your next meal or several

56:37

meals planned out at least with a protein

56:39

core. Have protein on standby and then you

56:42

can do no wrong. Yep,

56:44

consistency is more important than perfection and

56:46

with that we will wrap it up.

56:49

Folks, thanks so much for tuning

56:51

in and putting up with us for another episode.

56:53

We will catch you on the next episode. Bye.