Step One: Set Expectations Before You Leave

Ask yourself a simple question: What’s the goal of this trip?

If it’s a full-on vacation and your priority is relaxation or celebration, you may loosen the reins. But if you’re mid-cut or prepping for an event, you need tighter boundaries.

There’s no right answer — just be honest. Clarity up front helps prevent guilt or confusion later.

Step Two: Pack Like Someone Who’s Committed

Planning your food options is non-negotiable if you want to maintain control.

If you don’t have access to a fridge or stove:

• Protein: Single-serve bottles or packets of whey, beef jerky, protein bars

• Carbs: Bananas, apples, rice cakes, oats, bread

• Veggies: Carrot sticks, cucumber slices, snap peas

If you do have fridge access:

• Add pre-cooked chicken, hard-boiled eggs, Greek yogurt

• Include full meals (yes, cold meals work in a pinch)

Pre-log what you can. Build around protein and fiber. Minimize hunger and decision fatigue.

Step Three: Dining Out — Smart, Not Perfect

Travel = restaurants. That doesn’t mean progress stops.

Here’s how to navigate:

1. Review menus ahead of time. Pick your meal before you’re hungry.

2. Bank calories earlier in the day. Eat light beforehand to create room.

3. Focus on lean proteins and veggies. Limit fried foods, heavy sauces, and breads.

4. Estimate portions. Use your app. Find close-enough items. Don’t stress over perfection — just be consistent.

5. Overestimate calories. Especially with anything fried, creamy, or alcohol-laced.

Even 80% adherence keeps you moving forward. Just don’t lie to yourself.

Step Four: Alcohol — Enjoy It, Don’t Let It Derail You

If you drink:

• Track it as fat. Divide drink calories by 9. That’s your grams of fat.

• Stick to 2–3 drinks per occasion. Any more will hit recovery and appetite hard.

• Avoid binge patterns. One drink at dinner? Fine. Four margaritas at brunch? Not ideal.

Alcohol slows down fat loss, impairs sleep, and increases cravings. Enjoy it — but be intentional.

Step Five: Training — Pick Your Approach and Own It

Just like with food, you have a few options. The key is to decide before you go.

Option 1: Stay on Plan

• Find a local gym or hotel facility that lets you stick to your program.

• Keep workouts shorter and focused if needed.

Option 2: Plan a Deload Week

• This is a great time to rest intentionally if you plan it in advance.

• Deloading improves recovery, resets motivation, and helps long-term progress.

• Still move daily — think walks or light activity.

Option 3: Full Break from Training

• You can take up to a week or two off with minimal impact on body composition.

• Just know your activity is lower — so you may want to slightly reduce food intake to match.

All options work. What doesn’t work is pretending you’ll train if you won’t, or overcompensating with food when activity is down.

Step Six: Anchor Your Day

Travel is unpredictable. So create daily anchors:

• Morning walk or mini-workout

• Daily weigh-in (if possible)

• One consistent meal — even a protein bar and fruit

These anchors stabilize your mindset and keep you connected to your goals.

Final Word: Own the Tradeoffs

Travel doesn’t have to mean regression. But it does require intentional choices. The goal isn’t to control every bite — it’s to navigate with awareness.

Be honest about your priorities. Stay consistent where you can. And above all, don’t pretend this stuff happens by accident — results always follow aligned action.

Enjoy the trip. Keep the progress.

Not sure how to pull this off solo?

If you’re tired of winging it or want a nutrition plan that adjusts with your life — not against it — MODUS might be exactly what you need.

Let’s take the guesswork out of your diet. See if MODUS is the right fit for you.