The time in Hamburg is over.
Three and a half years seems to be a long time. In reality, they flew by incredibly fast.
Now I can call myself a Bachelor of Science in Biology. That sounds impressive, doesn’t it?
The truth is that I could reproduce some knowledge in the exams and write a thesis.
All that for a piece of paper. The story behind comes not even close to be impressive.
I will strive for my next piece of paper! The Master programs offered in Europe sound too attractive not to continue.
But it is time for a change.
Thus, I applied for programs in Sweden, Denmark, the Netherlands and Munich. Mostly in the subjects of Molecular Nutrition and Medicine. I am curious where it leads me..
All programs start at the end of August. So, there is plenty of time to fill.
Time that I will use to explore the world. In this series of articles, I will take you with me on my trip. Let´s explore Asia.
My first stop will be Thailand. My flight goes at the 13.02.2017 from Hamburg. For the first month, I will stay in Kathu in the heart of Phuket.
Travelling series on Beasts by Nature?
Yes, sure! We make all our decisions using a combination of knowledge and experiences. That´s why our blog covers both sections.
You will learn that it is possible to train and improve wherever you are. Without exceptions.
This series will explain how to integrate fitness on a backpack tour.
I will also include nature and cultural highlights and whatever is worth written down. The goal is that you can learn from my experiences and laugh at my stupidity.
I do not know where this series will end. That´s what makes me excited about it!
Let´s get started!
I have terminated my flat in Hamburg.
All my belongings are back in the house of my parents.
My bag is already packed for six months in different countries, not.
So, what will I take with me besides the basic stuff?
- Gymnastic rings
- Push up handles
- A pair of long wrist wraps (Kaatsu is your friend if progression is not possible)
- A weight belt
- A food weight (The Bodybuilder in me will never die)
- Measuring tape
- My Mac (I will not neglect the blog)
- A Gymboss
This equipment will enable me to incorporate daily progressive training my backpack tour. Thus, the workouts are not at the expense of daily activities.
Strength training and exploring the world?
I have asked myself a question over and over again.
Can you improve your performance and body composition while travelling?
There are always two things on my mind that I want the most.
- Improve in strength training and gymnastics
- Explore as many countries as I can
It seems hard to combine these two passions. But the flight is booked, and there is no way back.
My task for the next half year is carved in stone.
Enjoy my trip to the fullest and return stronger and in better shape.
That’s what I want to do in the upcoming future. Let´s have a look what I have done before to see what will change.
How has my training looked like over the last year?
I used an upper lower split since November 2015. This kind of training has brought the best results of my whole training career. I could explain my workouts in writing, but that seems to be boring. So, have a look at the following tables.
This split is easy to understand and implement. It uses daily undulating periodization in combination with wave loading progression. No need for extraordinary exercises, intensity techniques or equipment. You do not need more than a rack.
The progression is simple as well. Here is how I used it:
- Choose a weight that you can move for the lowest number out of the rep range for the first week
- Increase the reps by one in week two and three
- Deload every fourth week
- Increase the weight in the next cycle if you reached the end of the rep range. If not, repeat the cycle.
Same split on the go?
From now on, I will switch to a full body routine. Alternating gymnastics and barbell workouts will ensure that I did not need to visit a gym daily. Personally, I do like this kind of split the most. Moving every single joint on a regular basis is a lot more fun than hitting only one tiny muscle. Also, this style of training provides more freedom for other activities. I´m currently experimenting with different variants. So, keep on reading for the training plan I will use.
When everything goes wrong?
You are always fine with freestyle approach. Just make sure that you repeat the same exercises in a fixed period. Thus, you can track your progress. The easiest way is to make a list of all the exercises you use. Write down the different rep ranges and try to increase the reps week by week. I will cover this option more detailed in the next articles.
I have a simple approach when it comes to my daily nutrient intake. Following a meal plan was yesterday. That´s what I did for four years. The results were mediocre. That does not mean to eat all bullshit that you can reach. I still weigh my food. But I do not have to reach fixed numbers.
Nowadays, I adapt my food intake to current life circumstances. If you are active all day, your hunger will lead to an increased food intake. That should be normal. Eating unprocessed food is like consuming information for your body. The combination of macro- and micronutrients will influence your decisions of what to eat.
You can trust your body if you eat only unprocessed food. If something is missing, you will notice.
The first time I realized that my body shows me the right way was in my first and only diet. It was a high protein, low carb diet. Also, I did not eat dairy, salt, spices and only minimal amounts of fruit. I didn´t want to eat that fructose-devil… Most important, I would not do this again! Walking through a food store was a ride on the roller coaster of emotions. But I have learned to interpret my cravings. If it was a can of tuna, your maybe low in salt. Do you have cravings for dates or other dried fruits? It is likely that your body is looking for foods that provide energy as fast as possible. Usually, this kind of desire appears post workout. Fresh fruits will also do the job.
Will I eat what I want all the time?
Yes! After five years of eating “clean” I do not have cravings for Pizza, Burger and so on. If you do have them, you can use the following rules to cut stress and eat a high variety of foods. These rules are the foundation for the coming months in Asia.
- Do intermittent fasting (less time to eat bullshit, more time to be active)
- Eat less processed food (more than 90%, I prefer 100%)
- Let your body decide if it wants fat, carbs or both for fuel
- Consume animals (please do not feel offended, that is my personal approach)
- Check if your body composition changes as you want it to (If not eat more/less)
- If you do not tolerate special foods, kick them out
You will find more scientific insides on our approach in the “Fundamental” part of the blog.
Specific goals for the following months
Since I will have more time to train, I want to improve my gymnastic skills. It is too embarrassing that I can´t even perform one strict muscle up.. Besides, I finally want to hit 125 Kg for five reps on bench press. Bro type goals, I know.
Also, it always nice to build some muscle and lose some fat ;).
That’s all regarding Training.
Discovering the countries remains the superior aim for this trip. You never know when you have this kind of opportunity again. Maybe its once in a lifetime..
See you in the next episodes for updates. Sit back and enjoy the trip.
PS: (Signing articles with nicknames is ridiculous ;))