Maintaining A Diet On Vacation?

A little over a year ago my family and I went on vacation to an all-inclusive resort in Jamaica six weeks prior to a big regional bodybuilding contest. My diet was dialed in and super specific. I was eating eight meals a day, staying low calorie, training hard and losing body fat.

I was nervous. And unfortunately, I couldn't find a lot of advice online. So I'm going to share my personal accounts with you in this article.

Before Leaving

The first step was to go up to my room, strip down to my underwear and take a look at my body. I felt pride and a sense of accomplishment. I was on track, felt fantastic and I did not want to lose the progress I had worked so hard to earn.

And then I reminded myself that within a very short period of time I would be standing on stage in the smallest item of clothing I had ever worn while judges and hundreds of people in the audience would be examining my body.

"Carrot and stick."

The second thing I did was to read as much as I could about the food selections on the resort's website. There wasn't a ton of details but it gave me a decent account of my options. Yes, there were desserts and ice cream and being an all-inclusive resort all the alcohol I could consume. But desserts and alcohol were the last things I should consume a month and a half out from a competition.

Third: I called the resort. I let them know I was in "contest-prep" mode and had dietary requirements. The person from the resort was reassuring and let me know that if there were specific meals I'd like that they hadn't prepared, that the chefs would do anything possible to accommodate my needs.

Fourth, I printed a copy of my meal plans with macros. I knew I wouldn't be able to cook my own food and I wasn't going to bring measuring cups and a food scale with me, but at that point I could eye-ball it pretty well. At the very least, if I felt unsure I could refer back to my plan.

Finally, I decided what supplements I should bring. I had considered sending a package of protein powder ahead, but then decided against it when I thought about the cost. I'd bring vitamins, etc., but nothing heavy. And I certainly wasn't going to bring unmarked containers of powder with me through airport security (even if it smelled and tasted like fruit-punch).

Travel

I prepared some food to have in the morning and on the way to the airport. At the least I could get two out of eight meals in before leaving. Once through security I sought food that was basic, low in fat and high in protein. I may not get my carbs in for the day but I wasn't going to regress before having even left the country. Food consisted of packaged hard-boiled eggs (discarded the yolks), and absolutely disgusting airport sushi. I then stood on line for nearly half an hour at a sandwich shop (not Subway), for a good quality sub (a.k.a. hero or wedge or hoagie depending on your local nomenclature). I got two subs: sliced turkey and chicken breast. Lots of veggies. No condiments, but plenty of salt and pepper. That would have to last me for most of the day.

I ate the food, had tomato juice and lots of water on the plane. Stay hydrated and have plenty of electrolytes at any cost.

At The Resort

When we arrived and settled in we made way for the beach and swimming pool. Quickly I made friends with the cooks at the beach shack and after a bit of kind-hearted teasing about my muscularity I explained to them what was going on and what I needed. I knew my favorite snack (Jamaican meat-patties) would be off the menu because they're loaded with fat. They recommended the mahi-mahi wraps but instead of the creamy dressing they'd use hot-sauce. And instead of putting oil on it they'd just cook it on the grill. Perfect! If nothing else, I'd eat all my meals there. Fortunately, there were plenty of other options.

In fact, with a bit of careful selection every single meal I ate was delicious and would have qualified for a spot on my contest-prep meal plan at home.

All sorts of fish, egg-white omelettes, chicken breasts and those mahi-mahi wraps were staples. And we all had a good laugh at the shocked look on the server's face when I ordered my cheat-meal (sushi) that could have fed a family for a few days.

The toughest part of this was my first breakfast. Since I rarely sleep in, I made a point of going to the gym in the morning before my wife and kids woke up. The gym was nearly empty (great) but the restaurants were still closed (not great). So that night, and each night thereafter, I gathered some hard boiled eggs and a slice of bread to keep in the mini-fridge for the next morning.

Let's talk alcohol for a moment. It's incredibly difficult watching other people imbibe and not order a drink. Especially when your spouse or significant-other partakes. Everyone else gets talkative, gregarious and very friendly; I often feel left out which makes me withdraw into myself.

I'm acutely aware that I'm watching instead of participating and it starts making me feel even worse about myself and what I think other people are thinking of me. The bartenders kept my glass full of seltzer and lime, as good bartenders do when they're aware that someone isn't drinking alcohol. But I won't kid you: it was tough.

It's crucial to have a spouse/significant other/travel companion who is perceptive of your feelings and supports your goals. And it's important to discuss this ahead of time. And if you're the spouse, try to keep an arm around your non-drinking partner. Help them feel loved, desired and a part of festivities.

Returning Home

There wasn't much food I could pack or buy at the airport for the trip home so I had a decent breakfast that morning and focused more on drinking as much water as possible. The Montego Bay airport has a Margaritaville where you can order grilled chicken breast with no sides, no sauces, etc. And it also has the Mobay executive lounge which has low-quality sushi.

The result of my efforts: I lost three pounds, I had tons of fun swimming and playing with my kids and I had relaxing private moments sitting on the balcony with my spouse.

While I wouldn't recommend scheduling a family vacation during contest-prep, I also wouldn't put off spending quality time, sun and fun with loved-ones. You can stay on track and even make progress with a bit of forethought, diligence and support.