Need guidance

[Z06killinsbf]

I need some guidance for a "busy man's" training plan. I'd like to drop about 15-20lbs in a reasonable amount of time (3-4 months?). With a work schedule that has me at remote locations for sometimes weeks at a time and a 1 year old running around it's difficult to maintain a standard gym and meal plan. I hate to use the word "diet" as it is normally misused but that is my main weak point at this point. Is anyone else in a similar situation and what do you do? Anyone have recommendations? There are things I know I need to cut out: booze, junky food ( i don't really eat that much), and a general clean up of the diet.

[Strychnine]

Define "remote locations"

If you can spare 30 min in a hotel room you can get a decent workout. Obviously bodyweight / conditioning stuff and not deadlifts and cleans but it's a great start.

http://www.tamcrossfit.com/crossfit-workouts-for-your-hotel-room-hotel-gym/

http://crossfitnega.com/travel-workouts/

http://www.nerdfitness.com/blog/2010/12/20/the-20-minute-hotel-workout/

[Z06killinsbf]

Define "remote locations"

Away from home basically but Louisville Kentucky, Crane Indiana, Jacksonville NC, and various other places.

[black2002ls]

Away from home basically but Louisville Kentucky, Crane Indiana, Jacksonville NC, and various other places.

What does your diet consist of? Is it heavy on starch and sugars? Soda?

I have a good friend who has dropped 20 lbs by simply cutting out soda and starches

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[Z06killinsbf]

The only sodas I drink are diet. I could probably stand to significantly cut down on the starches. I'm no stranger to the gym it just mainly consists of mass gain and strength training but I've been slacking the past 6-8 months and need a change so I figure a healthy diet and a weight loss plan are in order to get me where I want to be.

[Big A]

I find it rather difficult to get good workouts in when I travel, as most hotel gym are lackluster for weight training at best. Don't let that deter you though, even a "bad" workout is beneficial.

The bodyweight stuff is good if the hotel doesn't happen to have a gym, but if you've only got so much time to devote to training, I'd recommend that you focus on cardio, given that you're focusing on weight loss. Jogging can be done just about anywhere, though there are exceptions where it simply isn't safe, in which case I'd do the bodyweight stuff, and jumping jacks.

Food can be a challenge in and of itself. I'd suggest packing a low-fat meal replacement powder at a minimum, and I used to take a bunch of those Metrx bars. It's not ideal, but you can certainly live on those things for a few days. When you arrive scout the location, and see if you have access to a grocery store. Even if you have to go daily because you don't have a fridge, you can generally eat much cleaner that way. When going out to eat make healthy choices, which means that you will rarely order something on the menu as-is. Ask things like if the chicken beast is cooked in oil or butter, nix any bread, cheese, etc. Most importantly get out of the mentality that most of us have, that a trip to a restaurant is license to "cheat." It's not a vacation, it's your normal work week, excuses like that will severely hinder progress, especially if you travel alot.