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Maintaining Your Physique On Holiday

Posted on June 18, 2014 by Lee Malone There have been 0 comments

With the weather picking up and peoples holidays coming closer (mine’s in 2 weeks) it’s time to dig deeper in order for us to shift those last few pounds and get that physique we’ve been working so hard for. But what happens once you actually get on holiday? Surely you don’t want to let all your hard work go to waste, now I’m not for one second suggesting you bring your tupper wear and 6 meals for everyday... However, by making smart decisions you can maintain your aesthetic physique for the duration of the holiday.

Firstly, holidays are a time to relax and enjoy yourself but most people will under eat and won’t keep themselves hydrated as much as they should. So my first tip is to DRINK water and plenty of it as with the heat and alcohol you’ll be getting dehydrated a lot quicker. As for food, I tend to just relax and eat what I want when on holiday; you’ve done the hard work so now it’s time to enjoy yourself. Don’t get me wrong I won’t be eating pizza 3 times a day but by just making smart food choices you’ll be easily able to stay on point. One huge tip I can give you and one thing I always tend to do while I’m away is stock up and bring with me a choice of Bodybuilding Warehouse protein flapjacks, muffins, tasties or quest bars. As I said most people will under eat and skip meals so bringing protein flapjacks will no doubt fill the gaps and keep your protein intake high.

Here’s an example of what I could be eating whilst on holiday in a few weeks time-


Omelette with mushrooms and peppers

Oats/pancakes with nuttella



BBW Premium Protein flapjack

Quest bar


Chicken wraps/chicken and cous cous/ pizza


BBW Protein muffins/Fruit/Chocolate/ice cream/crisps


Seafood/steak with potatoes and veg

*Lots of water throughout the day


Lastly if your fortunate to have a gym in your hotel or close to your hotel,  try focusing on 2/3 quick full body workouts with 30seconds rest between sets with around 60% - 70% of your max. Switch the exercises each session per body part and ideally try and get into the gym after your breakfast has settled rather than over lunch time when the sun is at its peak. Here’s a full body example I’ll be hitting while I’m away-

Leg extensions - 3 sets x 12-15 reps

Calf raises - 3 sets x 12-15 reps

Incline dumbbell press - 3 sets x 12-15 reps

Seated side raises - 3 sets x 12-15 reps

Tri cep extensions - 3 sets x 12-15 reps

Bi cep curls - 3 sets x 12-15 reps

Leg raises - 3 sets x 12-15 reps

Swiss ball crunches - 3 sets x 12-15 reps

Any question feel free to tweet myself or the BBW account on @Lee_Malone and @bodybuildingw

By Lee Malone

This post was posted in Athletes and was tagged with Bodybuilding, holidays, physique maintenance