I know there's probably a few of you lurking around here. Any of you guys into weightlifting fairly seriously? Just curious how you guys handle making any kind of progress or keep to your diet/macros with an airline schedule. I got into it about a year ago, worked my squat and deadlift numbers up to fairly respectable numbers, and then airline training/schedule got back into it and I'm at about half of where I was and struggling to even maintain that with having to start and stop all the time.
Strength training with an airline schedule
- Thread starter JordanD
- Start date
fiveninerzero
Well-Known Member
I havent made it to the airlines (yet) but in my current field we are TDY about 1-2 weeks out of the month, so in a way it's similar.
You have to accept that while you're on the road, you are going to lose gains, but the key is to stay focused and work to maintain what you built up while at home, or at least to limit the gains lost on the road. To do this, I make sure that I adjust my caloric intake accordingly. This is essential, because if you eat like you just got done squatting 405 or deadlifting 495 when you really didn't do anything that day, you're just going to balloon up. It's really easy to get caught up in the whole I'm away from home mentality, especially after a long day and when your co-workers suck you into Outback or Olive Garden. You just have to resist and stay true to your goals.
For this, meal prep helps a lot. If you can get a fridge and microwave in your room, then you can go to Walmart and buy some macro-appropriate food to stage. If you know in advance that you are going to have a fridge and a way to heat up your food, you could bring some chicken breast pre-made with you in a small cooler on ice for the week, along with broccoli and some rice. Bring a small rice cooker or Crock pot with you to make fresh sides. Don't forget protein power. I take mine out of the tub and put them into gallon freezer bags to save space. It kind of looks like cocaine, but I haven't had a problem yet.
As far as the workouts, this part can be easy to skip. I've been tired after a 12 hour day, but you have to get in there to work out. Find a national gym chain, like LA Fitness or 24 Hour and join that if you find yourself in cities. If you're really serious, and can afford it, why not have multiple gum memberships to make sure that you always can get a workout in? If you're unfortunate and have to fly into small areas where there are no gym chains, it sucks, but you should still pony up for the temp membership to whatever moms and pops gym they have in the area. The key is consistency. It all pays off in the end, just don't quit.
You have to accept that while you're on the road, you are going to lose gains, but the key is to stay focused and work to maintain what you built up while at home, or at least to limit the gains lost on the road. To do this, I make sure that I adjust my caloric intake accordingly. This is essential, because if you eat like you just got done squatting 405 or deadlifting 495 when you really didn't do anything that day, you're just going to balloon up. It's really easy to get caught up in the whole I'm away from home mentality, especially after a long day and when your co-workers suck you into Outback or Olive Garden. You just have to resist and stay true to your goals.
For this, meal prep helps a lot. If you can get a fridge and microwave in your room, then you can go to Walmart and buy some macro-appropriate food to stage. If you know in advance that you are going to have a fridge and a way to heat up your food, you could bring some chicken breast pre-made with you in a small cooler on ice for the week, along with broccoli and some rice. Bring a small rice cooker or Crock pot with you to make fresh sides. Don't forget protein power. I take mine out of the tub and put them into gallon freezer bags to save space. It kind of looks like cocaine, but I haven't had a problem yet.
As far as the workouts, this part can be easy to skip. I've been tired after a 12 hour day, but you have to get in there to work out. Find a national gym chain, like LA Fitness or 24 Hour and join that if you find yourself in cities. If you're really serious, and can afford it, why not have multiple gum memberships to make sure that you always can get a workout in? If you're unfortunate and have to fly into small areas where there are no gym chains, it sucks, but you should still pony up for the temp membership to whatever moms and pops gym they have in the area. The key is consistency. It all pays off in the end, just don't quit.
learhawkerbe400
Well-Known Member
I take my eating and working out very serious. Being on the road is no excuse to eat poorly and not work out. You have to meal prep to make it work. I am extremely lean and I have a system that works for me and I'm able to maintain it while I am on the road. When it comes to working out you'll find out which hotels have good gyms or ones that are close by. I like to workout before I fly, not after. You will eventually be able to look at a trip and know exactly when and where you'll work out. Takes a lot of effort but it's worth it to not be gross. Good luck
Yeah, I have a huge cooler bag so I need to get serious about the meal prep. Seems like it'd be hard to pack 3000+calories a day worth of stuff for 4 days without resorting to junk airport food at some point, but it'll be worth a shot.
Cptnchia
Dissatisfied Customer
There are healthier places to eat in the airport than just fast food. Get a salad and a grilled chicken sandwich. Throw away the bread.
fiveninerzero
Well-Known Member
All these suggestions are good suggestions for GENERAL fitness, but OP specifically asked about getting his squat and deadlift numbers up. For that, I haven't seen any hotel gym equipped to help with that. I still recommend seeking out an actual gym on your layover if you're serious about the numbers.
Cptnchia
Dissatisfied Customer
Not sure you really understand that your suggestion really isn't possible on an airline layover, especially working for a regional airline. Most layover hotels are close to the airport, or in areas that aren't really that nice. Most only last for a relatively short time, 10-15 hours.
Serious weightlifting/body building just isn't compatible with the airline pilot job.
Ayork62493
GBR
I'm starting the regional life shortly and this is one of my concerns as well. I've spent the last two years completely transforming my body and am determined to not become the fat airline pilot. I've been looking into it and P90X while on the road seems like the best option for me. While packing protein and am looking into meal prep(yeah, I know it's a pain in the ass)
Cessnaflyer
Wooooooooooooooooooooooooooooooo
I've rarely been to a large hotel chain that is equipped for weightlifting.
Eat healthy and get some basic exercise in during the trip and hit it hard when you get back.
Eat healthy and get some basic exercise in during the trip and hit it hard when you get back.
Lawman
Well-Known Member
If they are even its not gonna be with enough weight for anybody that does any serious lifting. I think the most I've ever seen in a hotel for free weights was 225 and that was a serious nice Hyatt in Manila.
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wheelsup
Well-Known Member
I lost 50 lbs, going from 195 to 145 (5' 9") with an airline job. The key is force yourself to exercise when you get in to the hotel (or before you start the day) and don't eat bad while ordering out. Example I might have a chicken burger but instead of fries I'll get a side of steamed veggies or fruit. Stay away from the snacks on the airplane and pack good healthy snacks and you'll be absolutely fine. I still eat sweets, just not entire bags of cookies.
Honestly, it's my belief that our jobs are actually very conducive to a healthy lifestyle. We have lots of free time at home and lots of free time on overnights. When my wife travels for work, her day just begins when she gets to the hotel, she has zero time for exercise.
However, as far as heavy weight lifting goes (I only squat around 230 @ 10 reps, so I'm not some massive power lifter) no, hotels are not set up to handle that. But most have free weight dumbbells up to 50 lbs, and there is a lot you can do with those.
Only
, that's what I want to get back to. Had that for a while but took so many breaks I can barely squeak out a 5x5 at bodyweight anymore
learhawkerbe400
Well-Known Member
This just isn't totally true. I have good luck finding gyms near our hotels. But you have to do research ahead of time to know what your options are. For example I go on a 4 day tomorrow. I know I'll be able to do shoulders on Thursday and chest/tri on Friday based on where I'm staying. True, you can't have a traditional mon/wed/fri workout schedule but you can most definitely be serious and keep up your routine. I've been doing it for 5 years now.
Cptnchia
Dissatisfied Customer
Your company must put you up in nicer places than mine. As a reserve pilot, I don't know where I'm going or for how long until 2 hours prior to push. In the last three months, I haven't had a layover longer than 12 hours. We stayed either at the airport, or out by the highway.
Sure, when I flew international it was different, and had time to do whatever, but since going back to domestic, not so much.
Yikes. And I go "oh great, a short overnight" when it's 12 hours. Must have sucked when 8 was legal.
Cptnchia
Dissatisfied Customer
The rotations I fly now on the MD88, are to the same places I used to fly on the E120, back when I started in 1995. Granted, the pay has improved, but the quality of hotel and length of layover, not so much.
Not complaining though. This is the end result of taking back flying.
elmetal
Ain't nobody got time for that
dude, you fly 2 days a month.......