Turbulence Training W4D1: Cruise Survival Guide

I had a great time on vacation, but I am very happy indeed to be back home and once again on clean eats.

The cruise to the Bahamas was a blast from the food (of which I had plenty) to the karaoke (of which I also had plenty). I even went to the onboard gym Saturday and Sunday to get in my planned workouts and chose an 18-mile bicycle tour as my first excursion in Freeport. I will note now that it is 100% possible to stay on plan with food and train on a Carnival cruise, particularly if you don’t mind bringing along some protein powder to supplement the offerings on board. Food is pretty much available 24 hours a day, and there is always a healthy option available at each of the main meals, including chicken and seafood. The gym was also quite decent with around 5 cardio machines of each type (elliptical, treadmill, and stationary bikes), probably a dozen or so weight machines, three benches, and dumbbells ranging from 2.5 up to 75 lbs. There was also a scary aromatherapy massage pod in the corner that nobody used.


Theoretically, you could go cruising with your family, friends, or SO’s and get through the day like so:

6:30 am – Wake up and workout in gym. Drink water.

7:30 am – Shower and kick lazy fellow travelers out of bed to go to breakfast.

8:00 am – Grab boiled eggs (so you can toss the yolks), fresh fruit, and whole grain cereal with skim milk for breakfast. Take 3 pieces of fresh fruit with you for snacks later. (May also grab extra boiled eggs for snacks as well.) You could also have an egg white omelette with veggies prepared for you out on the Lido deck, but the guys out there use WAY too much butter in my opinion. Fill water bottle (you did pack one, didn’t you?).

10:30 am – Enjoy banana (from breakfast) and a scoop of protein powder or 4 egg whites. Drink water.

1:00 pm – Have a huge salad with vinaigrette dressing and 4 oz. chicken breast from the main food line. (There is always a chicken breast option.) Choose fruit, wheat bread, or appropriate portion of not so clean carb to go with it. Treat yourself to a small dessert. If you have a Tupperware container or ziploc baggie handy, make a few mini chicken sandwiches made with 2 rolls and salad bar veggies for 3:30 snack. Drink water. Refill water bottle.

3:30 pm – Drink water. Have more fruit and your choice of hoarded protein source or go with the mini sandwiches you made at lunch.

5:45 pm – Have a shrimp cocktail or tropical fruit plate appetizer. Do the garden salad with balsamic vinaigrette. Select the seafood or chicken entree with least amount of sugary/fatty/creamy sauce or go with the chicken breast or salmon platter with fresh steamed veggies and new potatoes. Elect to have sinful dessert and skip meal 6, or skip dessert and have another snack around 8:30 pm. Drink water.

8:30 pm – Fruit and protein snack. Drink water.

Did I adhere 100% to this dining plan?

Hell no–I definitely had dessert at least twice a day. 😉

But I still wanted to point out that it could be done.

Today’s Workout:
– TTFW Warmup Circuit (2x)

– TT W4 Workout B
A1) DB Flat Bench Press (3×8 @ 37.5 lbs)
A2) DB Step-up (3×8 @ 27.5 lbs)
B1) Elevated Pushup (2×12)
B2) Stability Ball Leg Curl (2×12)
C1) Plank (2×4 reps)
C2) Bird Dog (2×6 reps)

– 6 sets of bicycle sprint intervals

Today’s Planned Eats:
WO Shake: 1 scoop vanilla Dymatize Elite whey protein, 50 g dextrose
1: 1/3 c. oatmeal, 1 large orange, 1 scoop vanilla Dymatize Elite whey protein
2: 4 oz. chicken breast, 1/4 c. (dry) quinoa, 1 c. broccoli, 1 T. spicy brown mustard, 1/4 t. Creole seasoning
3: 1 scoop vanilla Dymatize Elite whey protein, 1 large orange
4: 1.5 T. all natural peanut butter, 1 scoop All The Whey chocolate protein powder mixed into a pro-fat cookie
5: 4 oz. chicken breast stir-fried with 2 c. mixed vegetables and 1/4 c. peanuts
6: 2 whole egg/4 egg white omelette with 1 c. spinach and 2 T. salsa

Water: 16 cups
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D
Calories: ~ 1900 (34% carb/36% pro/30% fat)

2 thoughts on “Turbulence Training W4D1: Cruise Survival Guide

  1. Danny – I don’t follow any podcasts. My ex-bf apparently has one, but his voice is so irritating in person that I can’t imagine anyone wanting to hear it piped directly into their ears. He did mention me in one of his earliest episodes recorded with his current gal, however. They were sheepishly bemoaning the fact that they had to find each other through eHarmony…and that he was told to give the service a try by an ex (yours truly) while she was led to it by her MOTHER. :prop:

    I think I just prefer to read fitness blogs rather than listen to them because the authors’ voices never match up to my expectations. It’s sort of like reading a really great book and assigning your own imagined voices to the characters in your head, then going to see the movie adaptation and cringing at what the Hollywood casting agents have done to your favorite characters.

    I still haven’t gotten over the disconnect between what I thought the X-Men would sound like when I was reading the comic books and the ridiculous voice actors they found for the animated series.


    Why is it that nearly all online fitness gurus who put out audio files sound like nerds? The only one who doesn’t is the fellow who makes the Cardio Coach MP3s. Now THAT voice I could listen to forever.


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