Introduction
The classic conundrum ‘To train or not to train – that is the question’ when vacation calls us away from the gym. To be honest who needs consistent exercise and proper nutrition when you could be eating cake on a beach? Whenever I prepare for a vacation I always get the sinister thought ‘what if my gains take a vacation too?’ Can one week of indulgence really throw my gains out the window? To put this hypothesis to the test I embarked on a one week vacation of unlimited buffet’s, amazing local food and minimal physical activity to test the Vacation Gains.
I meticulously recorded my pre-holiday measurements with a tape measure and the trusty scales and returned with empirical data.
The Grand preparation
In the months leading up to this vacation, I cut for a good few months, dropping 5kg in weight, transforming me into a lean, mean, vacation craving machine. I engaged in a daily measurement ritual, stepping on body fat scales and taking body measurements. Ready to embark on a journey of unlimited food and little movement in the name of fitness. Will months of preparation dissolve like an ice cream in Greece or will all this preparation be a weapon against the buffets siren call?
The Holiday
So, months of work to build muscle and get ripped are now ready for an epic battle against baklava induced euphoria. For me holidays always come with a side of guilt, the sensation of not training is as blasphemous as forgetting to apply sunscreen, I usually cave in and have a few gym sessions. But this time not a single gym was graced with my presence.
I put my self-control on a temporary leave but my high protein habit stayed true. Amid the feasts I continued my quest for high protein food and vitamins.
I navigated Greek taverns ordering tableful’s of food and ate Greek desserts to rival the Gods ambrosia. Throughout the day I snacked on high calorie dried fruit but protein remained the unsung hero. Fish, chicken and eggs were consumed at every opportunity, I managed to stealthily hit my daily protein intake that would bodybuilders nod in approval.
I don’t really drink any alcohol, I prefer my calories in the form of dessert. While I did find myself longing for a set of scales to decode holiday bloating, I soldiered on for the quest of an honest account of indulgence fueled escapes. As the resort was pretty big and Rhodes an amazing place full of wonders the Gods of step counts smiled on me, I managed to hit over 10,000 steps daily.
The results
I returned from holiday, well fed, untrained and full of baklava. As the post-holiday blues set in I couldn’t help but wonder if my physique had changed and I wouldn’t be surprised either way. I then embarked on a three day measurement ritual to iron out any rogue fluctuations.
And so,
- Bodyweight: an increase of 0.55kg
- Body fat percentage: A 0.2% increase
- Left thigh – no change
- Right thigh – no change
- Left calve – 0.1cm increase
- Right clave – no change
- Chest – no change
- Left bicep – 0.2cm increase
- Right bicep -0.3cm increase
- Left forearm – 0.1cm increase
- Right forearm 0.2cm increase
My interpretation? It seems that my body really embraced vacation mode. The additional weight is likely to be muscle glycogen stores after the dramatic cut. The extra body fat could easily be attributed to the uncertainty of life itself. As for the muscle measurements, a few millimeters here and there, this is probably the glycogen.
On return to the gym my lifts remained, refusing to bend under the weight of vacation gluttony.
While the baklava may have net its match and the gym forsaken for the beach it appears that my muscles were more than ready to get back to work.
The Science
Studies indicate that muscle loss can happen pretty rapidly without exercise. However the antidote to the dreaded muscle loss is a calorie surplus and plenty of protein. Basically if not using the muscle, they will be broken down for energy and protein, but if you eat a surplus of calories and protein then your body will not need to break down that hard earned muscle. So the moral of the story is clear, if you want your muscles to stick around keep them well-fed with calories and protein and they will be less inclined to disappear.
Conclusion
And thus, after a week of indulging and not working out, a self-proclaimed lazy slob. My measurements, the mirror and my lifts have barely changed, a mere half a kilogram and a smidge of body fats that’s barley worth mentioning.
As I embraced a culinary carnival I clung to a lifeline of high protein while traversing Rhodes to get those steps in. The science describes rapid muscle loss if you abandon the gym, but salvation lies in the wisdom of the buffet line. A calorie surplus and high protein is the unsung heroes of muscle preservation.
Sometimes the best thing for your muscles is to take a week off giving your muscles a changes to heal and glycogen stores to build up. You might even return to the gym fresh and stronger than before.
So I have learnt that sometimes the body appreciates a break, even if it involves filling it with desserts. Life is meant to be savored, so if you’re going on vacation, relax and eat, you won’t do much damage.