This piece is part of my 2016–2026 archive migration. Some original formatting, content, and external links may be missing, changed, or not be optimized.
No, you don’t have to take steroids and enhancements
I originally published the following article on how to build muscle with a naturally slim physique:
Now, I want to chat more about maintaining muscle while traveling.
There are ways to retain muscle 80% or more, but if you’re not eating and constantly on the move, you will likely lose weight – as I have experienced.
I allow myself room to skip meals and eat less when traveling. However, I don’t allow myself to throw the towel in entirely because I don’t want to have to rebuild all my muscles after my travels. I desire to maintain somewhat of a strong foundation.
I’ve been on traveling for the past six months, and I don’t plan to slow down for too long. So as I continue traveling, I learn new hacks and methods to help me maintain reasonable muscle.
Thought I might look smaller, my foundation stays, so it is easy to pack on muscle within 4–8 weeks of consistently being home.
Here’s some intel on my travel routine below:
Exercise
For the most part, I maintain high consistency with my workouts. I do this by staying in places with gyms nearby or onsite in their facilities. If they don’t have a gym, I can do an at-home workout or get in plenty of walking until I reach the next spot. Yes, I still work out, even when I spend most of the day on adventures. Sometimes I take breaks, but for the most part, I get it in. There are also plenty of times to get in workouts through my daily travel activities, such as hiking.
Lifting heavier helps maintain more muscle, but sometimes, simply hitting the gym consistently or doing high volume is enough to maintain muscle; it all depends on how your body responds, which you’ll need to observe and learn if you don’t already know.
When I’m home for a short stint, I hit the gym almost daily – even if I’m tired. By doing this, I consistently trigger my muscle memory and make up for the few workouts I did skip on my travels.
Diet & Supplement
People make fun of me, but I often travel with two primary things – packaged meat and protein bars. For example, I brought 30 tuna packs and 30+ protein bars on my recent travels. Food in other places can be unreliable and provide inconsistent nutrients. Hence, I never want to leave my diet up to chance entirely.
Something else I bring along on my travels is fat sources. My primary three fat sources include almond butter, boiled eggs, and pistachios. I will usually bring enough boiled eggs to last at least a week. If I cannot get my hands on eggs or a stove on my travels, I at least get a week’s worth of extra fat and protein, which pays dividends.
I’m currently on a zero-sugar diet – no desserts, candy, or sweets. It’s been a semi-painful process and an excellent self-discipline exercise – especially on my travels. I allow myself 1–2 servings of fruit, but usually, I land somewhere between 0–1 serving of dried fruit per day. Eating a lot of sugar can decrease muscle retention and energy on your travels. And you need energy to workout!
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Supplements
Believe it or not, getting quality vegetables and nutrients helps you maintain muscle mass. If I can’t access fresh greens, I bring along my green supplement called amazing grass, which I take twice daily. I also have greens integrated into my multivitamin.
As I mentioned, I take a multivitamin daily to get my essential nutrients since my diet is limited while traveling. I also take garlic, turmeric, clove, and oregano oil to keep my immune system robust and strong throughout my travels, ensuring I quickly adjust whenever I return home.
Apple cider vinegar adds an excellent splash of energy to my day – especially right before a workout after an adventurous day out exploring.
If you want to maintain muscle while traveling, you need to consistently work out (and lift heavy or do volume work – whatever works best for your body type), EAT nutrient-dense meals, and rest.
This content is for informational purposes only — not professional advice. Consult a qualified professional before making any major decisions.