Mini-Series: This is Part 5 — Travel Without Rebound. Start with Part 1 — Rock Bottom Pattern, Part 2 — The Morning I Finally Listened to My Wife, Part 3 — First 30 Days, or Part 4 — Nutrition Playbook.

Travel Without Rebound

!Travel kit — what I pack
Caption: Having > finding. Whey, electrolytes, chana, shaker, band, bottle.

I stopped coming home heavier by treating travel like a system, not a cheat code. One anchor meal, one indulgence, daily movement. That's it.

What this covers (quick scan)

* 3-rule travel framework (works for weekends or a week away)
* Packing list so food choices aren't left to luck
* Hotel & eating-out playbook (menus, buffets, airports)
* Movement plan that doesn't wreck your legs
* How to land back home and keep momentum

The 3 Rules (simple → repeatable)

1. One Anchor Meal/Day — a meal you fully control with 30–40 g protein.
2. One Indulgence/Day — choose it on purpose, enjoy it, move on.
3. 10–12k Steps + 20-min Mobility — keep appetite and stiffness in check.

Most rebounds come from decision fatigue. Anchors kill decisions. Steps kill appetite spikes. Mobility kills next-day excuses.

Pack This (carry-on list)

Food & fuel

* Whey (single-serve sachets), shaker
* Roasted chana / almonds (pre-portioned 25–30 g)
* Electrolyte tabs/powder
* Protein bars (2–3 "break-glass" options)

Tools

* Kitchen scale (mini) or measuring spoons (optional)
* Collapsible 700–1,000 ml bottle
* Resistance band + lacrosse ball for quick mobility

Why pack? When hunger hits, having beats finding.

Hotel Playbook (buffets & menus)

!Hotel breakfast — anchor plate
Caption: Protein-led plate. Carbs portioned. Veg for volume.

Breakfast (make this your anchor most days)

* 3–4 egg whites + 1 whole egg, fruit, toast/poha portion-controlled
* Skip the butter trays; add veggies for volume
* Coffee/tea; keep juices to tasting shots

Room service / menus

* Keywords: grilled, tandoori, stir-fry (dry), steamed, sautéed (low oil)
* Choose one carb: rice or roti or noodles; ask for sauce on the side
* Build plates around 150–180 g lean protein (chicken/fish/tofu/paneer mindful of oil)

Buffet hack

!Buffet strategy — plate order
Caption: Plate 1: protein + veg. Plate 2: carb + the one thing you came for.

* First plate = protein + veg
* Second plate = carb + the thing you came for (your one indulgence)
* Dessert = 3-bite rule or share

Airport & Highway Strategy

* Hydrate early; electrolytes if you're a salty sweater
* Default snack: whey + banana or roasted chana + soda water
* If you need a meal: pick the bowl/sandwich with named protein first; ask for sauce on side

Movement Plan (zero-equipment, leg-friendly)

!Movement plan — 24h loop
Caption: AM/PM walks + 20-min mobility keep appetite and joints in line.

Daily movement goal

* AM: 10–15 min brisk walk after breakfast
* PM: Walk to dinner or add 10–15 min after
* Mobility (20 min): hips, calves, T-spine, hamstrings with band/ball

Optional micro-circuit (12–15 min total)

* 3 rounds: 30s incline push-up + 30s air squat (partial ROM) + 30s plank + 30s rest
* Keep effort easy–moderate; we're preserving capacity, not chasing PRs

Don't turn trips into "catch-up training." The win is no detraining and no weight spike.

Decide Your One Indulgence (examples)

* Destination speciality (local dessert), one alcoholic drink, or the epic main you actually want
* Not all three. Choose once, enjoy fully. Tomorrow you can choose again.

Travel Day Macros (sample)

* Breakfast (anchor): Eggs + toast, fruit (30–40 g protein)
* Lunch (on the move): Grilled sandwich/bowl; water
* Snack: Whey + banana or roasted chana (200 kcal)
* Dinner (social): One indulgence; protein-led plate; 10–15 min walk after

Re-entry Protocol (first 48 hours back)

* Meal 1 at home = anchor (whey + oats or chicken bowl)
* Hydrate + electrolytes day 1
* Steps 10–12k; no punishment cardio
* Resume plan at the next scheduled workout (don't "make up" missed sessions)

Data Card — Travel Without Rebound

* Rules: 1 Anchor meal/day • 1 Indulgence/day • 10–12k steps + 20-min mobility
* Plates: Protein-first, one carb, sauce on side
* Win condition: Weight within ±0.5–1.0 kg of pre-trip average by Day 3 home
* Re-entry: Anchor meal → hydrate/electrolytes → resume next scheduled session

If/Then Rules (copy this)

* If dinner is heavy, then breakfast slides and lunch is protein + veg.
* If I miss training, then I walk 20–30 min and do mobility.
* If scale spikes post-trip, then I compare 7-day averages, not yesterday.
* If cravings hit at night, then I take the protein closer first and wait 15 min.

My Receipts (how this played out)

* Came back from trips flat or −0.2 to −0.5 kg instead of +1–2 kg
* Training resumed without soreness debt (thanks to steps + mobility)
* Social meals felt guilt-free because they were planned, not accidents

CTA

Plan your next weekend away using these three rules. Pick your anchor meal now and text it to your travel buddy so the plan survives contact with reality.

Next 1–3 actions (today)

1. Assemble a travel kit (whey sachets, shaker, chana, electrolytes, band, bottle) and leave it ready.
2. Choose your anchor meal for the next trip (breakfast is easiest).
3. Block 10–15 min AM/PM walks on your phone calendar for travel days.