How to Easily Create A Eating And Workout Plan For Your Current Situation

Have you ever had the perfect eating and workout plan interrupted by an unexpected situation?

Could it have been an injury?
Or how about being sick for multiple days that forced you to abandon your plan?

Well I’m living proof of what happens when things take an unexpected twist.

Weeks ago, I suffered from a severe case of food poisoning that made me have to rethink my diet plan. While recovering, I decided I would utilize the Velocity Diet as a way to get a lean body while lifting weights.

I saw that the current version of the Velocity Diet seemed like a perfect way to slowly get my body use to eating solid foods again.

Additionally, I wanted to see if it was a possible solution to many traveling professionals eating problems. Four to five protein shakes a day plus one solid meal, pretty simple right?

All a person needed to do was buy some supplements and follow the Velocity for 28 Days straight.

Well it’s always easier said then done!

In today’s video, MicVinny gives you the 411 on what went down while on his last week of the Velocity Diet and how he is now creating a new plan for his new unexpected reality.

Use the advice given to jump start your own workout and nutrition plan based on your current situation.

Eating & Workout Planning Video Highlights

  • Weight loss progress while on the Velocity Diet
  • The unexpected injury that changed everything!
  • How to transition off a protein supplement diet
  • Pivoting due to a life changing moment
  • What exactly is your goal?
  • How long are you willing to stick to your plan?
  • Know your schedule
  • Signs of good/bad eating habits
  • Release The Beast
  • Focus on nutrition and habits first!

14 Stair Workout Exercises For Work, Home or Travel

Not too long ago I was working as a personal trainer at a local gym. As I walked around the floor trying to find some potential clients, a woman approached me.

She had just signed up for personal training services and wanted to know the names of all the cardio equipment.

I explained to her that the best workout for her would involve the free weights section.

She proceeded to say that’s what she would be doing with her newly hired personal trainer (sadly not me). She was more curious about her favorite cardio machine, the Stairmaster.

A secret that most people don’t realize is that most personal trainers despise cardio machines. If you walk into any gym in America, the most out of shape people are always on cardio machines.

She seemed like a nice person, so I kept my opinions to myself and walked her over to that gym’s stairmaster.

As I explained the controls, she mentioned that this was her favorite machine of all time. She would literally walk stay on this machine for hours at her old gym.

It was at that moment that a lightbulb went off on top of my head.
As great as the stairmaster is at getting you tired, I realized I could do better.

Not necessary for her, but for all those out there in the working world. I realized something that almost everyone that works have in common.

Whether staying at a hotel, working from home or working inside a big office building, everyone seems to have access to some stairs!

The Young Engineer’s Discovery Out Of Boredom

Once upon a time, MicVinny worked as an electrical engineering for this cool government contractor project. My team consisted of 4 people.

The project revolved around using a person’s automatic brain response to detect whether or not that person recognized the image being displayed to them.

It was a pretty cool experiment!

The only problem I had with the job was that when we were not running experiments; I didn’t have much to do.

Working eight-hour days was extremely boring!

To make the day go by faster, I would go to the top of the building and proceed to walk down the stairs.

I could not get on the staircase from the ground floor so I had to go all the way to the top. I figure it was better than nothing.

MicVinny’s Top 14 Stair Workout Exercises

In the tradition of me walking down those stairs, I have put together 14 stair related workouts for anyone with access to stairs.

You can do this during your office breaks, lunch break, after work, your home, in a hotel or whenever.

The key is to understand that you don’t need a fancy expensive piece of machine to get the benefits of stairs.

Just use real stairs!!

Warning: You will definitely sweat and feel painful sensations in your legs with a side benefit of better cardio endurance, fat burning and more strength in your legs.

Stair Exercises For Cardio & Conditioning

Race To The Top

Set a timer and proceed to go up the stairs as fast as possible (but in a safe manner).

Once at the top, check your time.

Walk back the steps and repeat.

Each day, try to beat your previous best time.

If you have several flights of stairs, try small progressions. (sets of 2 flights of stairs today, sets of 3 flights next time, sets of 4 next week, etc.)

From The Bottom To The Top

Just like Race To The Top except you’re going to keep the timer rolling as you quickly make your way down to the bottom.

Once at the bottom, you’ll stop your timer and check our time.

Take a short rest and repeat if necessary.

Down Low

Some buildings have emergency doors that prevent access to stairways from the ground floor.

If you have such a situation in which you cannot access the stairs from the bottom floor, try getting into the staircase from a higher floor.

The object of Down Low is to go down the stairs as fast as possible.

Once at the bottom, take the elevator up, and repeat as fast as you can for as many rounds you want to go.

This routine is not as effective as running up stairs, but it’s better than nothing.

2 Steps Up 1 Step Down

For every two steps you go up, go down one step.

Repeat until you’re up at the top.

You will want to go at a slower pace to avoid tripping. Time yourself and try to beat your time.

3 Steps Down 2 Steps Up

Like the previous, but you will be starting from the top of the stairs.

For every three steps you go down, you will go two steps up.

One Small Step for Man

Take just one small step forward and bring both feet together.

Now use opposite foot to go to the next step and repeat.

This movement will take longer to complete but will give you a nice tension in your quadriceps

One Giant Leap for Mankind

As you go up the stairs, try to stretch your legs out so you can skip 1-3 stairs. The idea is to fully stretch your legs out.

By stretching your legs out, you will emphasize your glutes and quadriceps.

Reverse It

Walk up and down the stairs backwards. Takes some coordination and balance, but stick with it for a change of pace.

The Animal Crawl

Crawl up the stairs like an animal with all four limbs helping you up. This is an upper and lower body movement.

Resistance Stair Exercises

So far everything has been more cardio focused. These last exercises are more about using the stairs to help build some muscle.

Incline Pushups

For those who suck at push ups, use the stairs for assistance.

Go as far high as you need to go to be able to do at least 5 incline pushups.

Try to improve each time.

As you reach 15 reps, go down one stair. If able to do 15 again, keep going down…repeat until you can do 15 normal push-ups.

Stair Squats

One of my favorite squat progressions (see: 4 Simple Bodyweight Squat Progressions You Should Learn). Go as low as you comfortable can.

Seated Leg Curls

Just like the machine you will find at a gym except instead of weights you’re going to be using the side of a step for resistance.

While seating on a step, squeeze your hamstrings as you try to bring your legs towards your glutes. Squeeze for 3 – 5 seconds before releasing.

Single-leg partial squats

If you can’t squat I’ll make an exception if I see you do this one!

Go up and lateral stand on a step with your left leg. Slowly lower your right leg down until your foot is just above the ground.

Pause for 3 seconds and try not to touch the ground or the wall for stabilization. Slowly raise your right leg up in two seconds.

Repeat 4 – 8 more times. Switch sides.

Bulgarian Squats

This is like a lunge but with your back foot resting on a stair. Choose a step level that’s comfortable. Place your right foot behind and proceed to squat down with your right foot.

After doing these exercises, you’ll never look at a flight of stairs the same way again!

Should Travelers Try The Velocity Diet?

Have you ever heard of the Velocity Diet??

Unless you follow the hardcore bodybuilding site, Testosterone aka T-nation.com, you most likely have not heard of it.

That’s ok because Mr. Travel Fitness is here to break the diet down for you.

The Velocity Diet was created to help weightlifters finally see their six packs in a short amount of time.

The diet was designed to have people drink 4-5 protein shakes a day with one solid meal at the end of your week.

Over time, the simple concept has evolved into a more sustainable approach.

The current version of the diet requires dieters to:

  • Drink 4 high quality protein shakes a day
  • Drink 1 workout drink (on workout days only)
  • Eat 1 healthy small meal (HSM) a day.

The idea of drinking all the protein shakes is to ensure that you will get all the quality ingredients your body needs while significantly reducing your calories for 28 days.

In addition to the meal plan, The Velocity Diet comes with a 4 day workout plan that’s designed to help you burn calories while maintaining your lean muscle.

Many weightlifters have attempted The Velocity Diet over the past decade. The ones that last the full 28 Days, typically report excellent results.

So the big question is, should the frequent traveler attempt the Velocity Diet?

Nothing but protein shakes on a trip sounds like the dream scenario compared to the fast food that most travelers are forced to eat.

In this video, MicVinny breaks down his own experience with the 28 Day Velocity Diet and whether or not travelers should attempt the Velocity Diet.

Velocity Diet Video Highlights

  • The old Velocity diet vs. the newer version
  • Supplements needed to do The Velocity Diet
  • Learn how to build good eating habits
  • It’s more than just protein shakes that gets results
  • My first Velocity Diet attempt while traveling
  • What to expect on your first couple of days on the v-diet
  • The realistic results you should expect
  • Who should/shouldn’t try this diet
  • How I feel about the Biotest’s periworkout drink Plazma