a met (010) 0c) ee ny BAINES RUC LLORES Pari RST aCe Cte aunt UC Ret Rue PURO Re eC U PCa cee CR UCU) eC BRC Cana nace SSC a ee CRC COR Za? OCR Cuneo cues Com CCC CCC UC Rte SOC U De CC) POUCH AR UCI Meuron Sete a Ret Ure) POOR tetera Rau c rr RU CUE PCR CUCU CUicTs BCU Ter Cm] eS eu nC ROR eR ET oid TRICE aCecuC MeL UTTS OU uae CE eC Pee ian een Une Om Coie CTS OC at rate eee eee CUR eats CCS ae UUM ree aod Mea Ue Lat| SEU Mas centres tne ts eC eae rence att Ren eC Rate Cet | ELEC UCR ALUMS LTT CERN ac ata tee wage war against ourselves. Ie COCCe CU CSE Cu uct d PS ene Cd ae RTE Pee eu ac ee Pisa Tuer en Food is the means in which one can build themselves up, shred Rue nC Ru Tem Rtiy CIC Cea Rms ECE uC ceaa is Like the wandering samurai in feudal OCCUR TOC Gea che POC RC CCU Ce ney EOS CRC esata C Lai UC TUR RSCu Cue eee thus find ways to prepare their weapons for the journey. PCS CROC CMR Eco Uiecaric) of the modern masters. You will learn Pee NCCU ee Cena Cy Cee eR ener Ut ROC Pa ec a The nomadic samurai carried his katana at his belt side. BAIR STS ee eT T°) THIS €-H00K. en et a a ee ee ee ee eera) ee BET) wi ee) TRAVELING BUILDER Food is both the enemy and the ally of the modern bodybuilder. Whereas one DCC NSU Rot TCr ULE TOR ua Loe UGE obscure their strength. Moreover, each food can serve as both friend and foe. SO Cae SCR a Secor uC Ca coe re Tue you are to master oneself. There are many sects and beliefs inherent to the doctrine of nutrition. You have heard of diverse protocols, dietary regiments, and recommended intakes. DO Cee uC aCe CaO Sear ROCKO SUR LCeC Cas ORR U CCRC TET nCurTiy CSAs a encuentra acts Follow these and you will follow the path to your greatness; tasted ee eS) PRO UU Ecc CCU ee CLC TRC RCO ag Nan na CRC a ee rea ccm AC UR Le the safety of your abode. It is foolish to rely on the foods available to your when Nn Coan re Chen eum aun TRCN Ue Stee CRU C CR LC a Ror ees aus Cac Cru nce CER CRUE Uc Cun nu COCR Cum Te Uta eC TRU ttcu SUPPLEMENTS PCR LCOS Re uORC Us eo ees CRU cua} CRG yaa Cet uC CoC OuCo i Racal icig Pore uC RCW Se cea CRTC Car UCR uCeoe Ga] BUC CUCM Ora Renn en eee ee ee Cl acu Ce PERCU Ce LR ma tors eee es ee ee eee ee ae Sa eee eee gina thsPROTEIN BARS RiCOP SEC Cc CR Rute asec ue Crea ei COO OC DCE ua CUCeRUC a Uae inc Ley Peers 41GH FIGER URES RO Tuc UC ete e ecCme eR euT E CC Cn CUR TC DOME aC CRG UCU LR CRC ot Lt ea U cecum Tce UCR Cera tet RUewiny Soba WC een oC CCU UR Cte Cn SEU TO COC ie 41GH CALORIE If you are trying to maintain size, low on calories, or accrue muscle then you may PCR CRG neue DUE Goa Con OSE Uno teatiCe MnTE Pe ena aD RC CCUM eel Con Ce Cutan ere U EI Cee en eect RCs eC M eT CUR EN Meee CUS tem cme tela aT) POCO UCR UES aCe er Cm TG Seen aePROTEIN SHAKES yi IUCr Uri mn CRC Aen arr rem nts Rae EO Peet aL eC a ee eee SOT eC TCC CCR aT CS itt MORO C C eo CCR Ca CCR RCE Cement tae) i Se uu cL READY TO ORINK These are simple, delicious containers that are premixed with high quality whey Pe UM CURE Tce ENS UC et URC Rca Cts ROC Cae Coe ity CRC TEL Oa Sanh econ ania Ot Reenter an CIR Re CERN CC Rue LCT COT Cd protein. Mera ae ay ea ey cite Aaomapttt 4] agent eS ae ——s - eee cn nner ae acer Smet CN tas aa enact one POM RuCe Gia accaan RRC Ct to drink beverages. Just remember to pack be) \ Pera ae ae OC par v Sea CL CML ee eau ae Riba Racer Ron crue Grech Sree Res tec cate te eet ete cry eae ecureuil ces ney, erst a ~ \) ad _ at 8 = nn EyeC OR GEL LCE WLR COR Gn RC Rata aca PCa au Cea RCC c rn secon ae Tam Cae RUT ETC CCM GMT tac ly tn on eam) DC RUC mC eee cmc Um rage Cutt PUG Rate etc Ouest) a bag and added to any water beverage. are RO tCmt Ts ( ean PEAR LAGU CEL LC Rell oe NINO i MTC. ime I Reuter Ce ed MEERA) HCA RS Perec eee ee Oye! PROTEIN PURER On Tate ee a aes See Cte ema mrs Coy Beir Chee RM ace econ COOKED LEAN MENT This is the familiar ally of every gym goer. It is a staple of any meal at home and should not be discounted simply because you are in transit. Lean meats can be eee eee ie tC RO co SSC mR RoC RC Ean ORC CNR con Matin ts ee ars ee ee eeepa a PTS SER Cee GUC CCRC Ue RC ecm cL PO ao Let ae OSCR. UGE c ty SC ROPERS Cer MR ce Cm RCs Car tea nor limit space for more effective tools. CANNED TUNA FISH / CHICKEN BIST ORCC ECU CR UCR Cn Ua ce N clr Pec RCE ace Ur Cru Pen Cor ea C un Ona tua Ce tc aOR Cn Cy Osa EMU ROR Ci eaeU CLC m ee COR ty PUR UCR CR uteri areca Roe CARB SOURCES CO aac RUC nn oc tom NO SEU are Rtn ty PT ROn MMe re acu ae mT PS CUR Ctr atti facatics Cee See TC Cue MARL we must take care to make the right choices. BRE cunt ae Ue Lew sit ERSTE Care Ur PROMS Dia eS DCm ee ars ee ee eeRICE CAKES Ske CO Re SS Cnn Cerca CELE CTs Cee CU ene Rea eC mame MCC oN ¢ Fe ee Eee Coe UG Re RCC GRC cucu TO ec CCL GSoC Mtn aCe ue Ca CCum ts a p Ee git Be ¥ SUR te aa cme CTU RCL cat) S Sn Uta ae CCG eR re CMe CMe rag Cony COCs te ee ESS UCM RCSL mt) +, much needed space. However, dried fruit is very high in calories relative to its _ Weight. Be careful not to overconsume dried fruit. re, . VEGETABLES SCO a Chace cate atl SER RRC Mra gt ati cs Nee Coe ec ane eaceetct PCR UR EC tee eer ene ee ec Leet Re ree en PS Coe ace ee Ces PROC Ute Coen atut cars FAT SOURCES Fats are the most calorically dense CTR UMUC tae (temas MaDe aN COC mun cLC nat Co counts KAI GREENE: Ti iN z ee eeePh eo Towering trees and ornate flowers grow from seeds. They are packed with Pea enka UC Cus uci ace eLN Cea Oe Ce Sc CeO OA Catt See ek GaSe Te rr eae . eee UCE Sete eR Om CTC crn) ee Breen nen CLC tl ee Cees) a et ene oe Un / \NUT BUTTERS BC me CR URC CunL and transformed into a buttery spread. Peanut butter, almond butter, cashew butter, etc. can be CCT aS CCR Ca Re coe Re Re ets ae CO ta a) SECC eS Cm Cre rte ce a nT Ey oN uae ORINKS Cr Nar eStore d RO CR IRG RNG aE LT enue nity NUS a Rc ei UMcL Lier ciutte aT Ca CUNT OSC um Tai ag Aaa nite neater uM ert ae Ac ee tart Re ere nue u te Me ee ESC nr EUR CCRC aR TCimeC Rte’ men Canc neces Cotas tis AO TRINWATER a WAC eR Cee Coe nC RCmCC er ae CMe Cee RC ete CuCae ut ae Se ET eee Roe Raut Om Cmte i FUSS eR Comte eC LLM ons NOLS Lae CUS eu EUG Rec eRe ROTC Cut Te mao Pere CCRC RnR aL Ce ee Later eT Tre Cee en un ern eee ty Foo a nM om CALORIE FREE ORINKS / MIXES rae AcURC Guten Cty OCC M CECE Ue U RGRAY PROS ities teat iecery PURE Ute Romo CU Meer UTC Ce iste Calorie free drink mixes can help stem OCR Chic wa Tn m ty PaCS Uma titan aL control. You may also choose pre-made CR ee UC cle malay CMM MaMa is ate emt CBAC CMa cheer mee a BCE eR UCR Ge ate TRC Ree CH TG CRar atin’ PCC R TURE Ton | Euce Tea Ay tii Te Cees Cum ROL cc RCL mt eee m Ts Cy eC RRR) LCR eR COR ORCL! COO ea TRO au CR CUT CCR NCO Cu PNR an Cen a CeCe eR R Eo ae eT eeeTUPPERWARE BCR Cen OCCU Coma ae ULL) POR creo cU ren Tac uC kei Re CCE roar Ch RUC RC ORCC SPICES DUCES Ge eee R CR Rca eR Ce eG POUR a acca coe Recut ny any meal into a wonderfully familiar dish. UTENSILS The common occurrence of utensils leads you into a false sense of security. RICE rT Se Ce ru Cece nT aun CRUE auc n ZT be absent from your armory. Make sure to pack a few forks, knives, and spoons POE PREC UR ome SUGAR FREE Gum Parca cS PCC Sect Rn arr PSC a Crea Cute et CCl ROC Leu eee ic Ula can separate the masterful samurai ‘eo DUS ted op Cue RCO WSCC Use Lite Lees TRUCE MUNCIE Tucuts aete lL} tweaks to someone's travel kit reveals Tec ao eRe Ce Comer Cert Reciy keep true their pious march through treacherous new territories. Pack a few of PCC Cn ther rat Ort Pe ea ae i FT2, SCOUT THE AREA SCR CeCe UL Te Rae ORC Lake UCC tea SOs ca Cm CCRC NS ECCT Ta CC enn CRC RGR CT Ra TCC eae ution Tse SO DCC Rn Ci Rene CCRC Oe TLC RC Rae tl what is present in the area and avoid the pitfalls of an ill prepared warrior. GROCERY STORES BNE nae Cu Oa CCRC mt eee eR Cg time, money, and calorie saver to the traveling builder. This should be your first stop before you move through the wilderness of any foreign city. Collect basic, een SCR Cine Sa CCM AUC Rtas rT Cocco ry Der aCe Rn CORE UCC ACU Re ee meats. A successful traveler must pick and choose his battles. Save calories SRC nner O Rarer Tee uC cent ace COST OF ROOM SERVICE EGG OMELETTE: $34.00 COST OF EGGS: $3.00 eee rs ee ee eeieee i] hg RoR CUCM ees Ca RCE CR CR CH Cu Cm Mut nC me Ne cit ut and safe passage on the route to their destination. While the business and look of these establishments have changed, the purpose of the restaurant is to feed Tee RO Cn Cau aC TES Come LC OME Un ea MTC er na CR CIRC eC RCC TOR Cee ire Ovex. V\ Sp bids Tae eR ba em CRC CURR eee CCRC Cn rag C Cet may Peele RU Mut eis te Le OA bee ee CTL PEL Ma Tet sacle OR Tm CLUE Carta SUGBWHY SUBUAY STO CU nag ce aL ar te RC ae ae ERT PSU RU ae a eae TU CUCL Canc cy PERU CRC UR api tiC CCN CoG Ri Tun Tei oe CRMC MNGt oo / Aaa a eC base nec LTC CHIPOTLE Deen est tee CUE Cl eR Raed RU OC a aU a se REMC RUC RAT mast COM SR CCUCS RSC OU eho B ier C Con TG Cae aon oe Uae Pec Recreate Nutrition info: https://www.chipotle.com/nutrition-calculator en et ee ee ee ee ee esquoun QDOBA en eee CCRC ea CACM tae sa Petes eer eC RG tna cts ut rN ere ee Nutrition info: https://www.qdoba.com/menu-nutrition Crate LDL mee oe POC UCS an scl RC Oe UCR CCUM Come UC Rl items and ask for your sauces on the side where possible. UT) ts 2 ee POO UCC nC eC eC CROCS Bree aot ce RC CEU eg SEERA SCR UR Re RTM ae ts Nese C BNC ct AAA) LLL UVa ECCLES) CHEESECAKE FACTORY (\secalefactory Cheesecake factory has an entire menu devoted to 500 calories or less. There are SN SCR een aC em aac er nt Conn UCL ce Nutrition info: https://www.thecheesecakefactory.com/menu/skinnylicious/ Re = aa f ary 7 ete eeieee SR TE le © BUFFALO RAR Uti RICE er un Cn aie nt ORCS G TU COR Gry restaurant. You are far from average. You know that deep beneath that fried ee Se Ra RC ee Cum Cr EC Rute NUR Reo CUR Cee a Cl ae Re Perea ua CGR Ree Cenc oe Teo ea Aa CL aR dae RUC Cena LETTS amen] DER Cus aCe uC RUC Cease] POC Ree RU CRCn eG Canine Coe Pen CSc uC eee Cane RT Sra ar eTLN eee OEE CR Lic CU UC RUC UCC RUC ETT Ue CaN Ee aa CE Pee On CLUS a gee ce) Ce ROR et reece eet sae eater Cea eT TOC od ies Nutrition info: RURAL React Yao ame eu eam UN Cnet Canny CL Py LONGHORN STEAKHOUSE “ULONGHORN Look for lean cuts of meat like the top sirloin and try to avoid with ribeye or POG ae CC Tun ache CR Rn eeCR SCR nme Nutrition info: https://www.longhornsteakhouse.com/nutrition ec ars ne ee eePee cE Ree The weary, muscle bound traveler would sooner starve than sit in front of an endless soup, salad, and breadsticks. Alas, these foods aren’t off limits. Olive CeO MCS RCO CRS an Cec coe ae Se ROC SUCRE UC Rr Conc em NTT CLW ACM o/A ANAC CUR ATCTsCo —— OUTBACK STEAKHOUSE © es eu en Re ae Co CeCe Oe Cee ICR i CoRR Oe maT Nutrition info: https://www.outback.com/nutrition/smart-dining Dae ame Pear ce Sea soe in em camer a applicable, ask for brown rice or two even switch your sides out for more steamed vegetables! ROTO UMC. Aaa enue Rae RED LOBSTER miner. SRR C CaCI CeCe Tea CC) PSS CES see eeu CET artt NOTTS PUB UCM Safa aa at CoV Mecano WoTHE- 60. commerwmuncctscasncmsnene 5Lait ee This is no mistake. Eating poorly is your enemy, not specific foods. McDonalds offers low calorie salads and their burgers can be fit into almost any traveler's gia UCR Chi Cm acim URC TRO unease Cd ee CRT ST TU leno Nutrition info: https://www.mcdonalds.com/us/en-us/about-our-food/nutrition-calculator.html es) 4, ee Burger King is the twin city of McDonald's. Avoid the French fries and enjoy Erde) Nutrition info: https://www.bk.com/pdfs/nutrition.pdf bymS POA ter itu Sonne CnC urn Cts PCTS CIRC R Truett Ey Pe Matton a ea te y 3 sj ii a ROR Suara PRR Ne tS a CC Eee CURE UC ec td RU Raa eC TS Ui) Te ROR Coe i COE CL CeCe TR CR Cc KAI GREEVE: t 7 r = THE = G0 commernezmonuacusceucaumomsncsene |When you first go on travel, check to see if your new point of origin has a gym. Tet eC ORC GCS Cece Rtn Cue CRC un eg RCC Cue at CC uma tM ELC RRC eve CC era et tar Cer CCM eT en ma cucc meet ete Cut! on the belief of self-betterment and will never turn someone away who earnestly eR CCRC UEC aS Cra ETRE UCR Cnr ewe eli ae tem inary small price to pay to connect with a fellow warrior. FREE TRIALS EOE Sc CnC Ru nce COURIC Cet Sami DOS mean Ue CUCU aC Umer me Caee Tees Tei teny Pek Cee Ge Re On Cn toms RT SUC a Ce TE NAC tee meer ean Ri CUS ee a) eek CRC RUC Le Tce CCC u mean im uCs hospitality. DAILY PASSES Teton come Mev eer Crane te toe SE Pe Me ECR ed PCa RUM uC rag CMEC CMS CR CUMS gt) Puss Cuan utck CRT eC Renee Oru RNa Fa CU TE Sc URT TU Lt itor ae ECC Cert Seon es Sat ae PIC ace Tee clay Cenc ea mee Uceuce3, WOUNDED WORRIOR 1S NOT A pte y The years a traveler has roamed this plane in search of results pale in CO CUCM on CRN LCcom uct SRC CH Wann re Srnnn i am Cu es UMUC TUG Ene Ctancnirs NORE OCUM IC CMY NCR uC eGR UES neni at Nace amt Duct Otte ete uC eae CO Rae ce CBTZ LE be no different. POR RCC a ae RCC CRC Ldn Peace OE Me CRC UCase RUC Cc ei] MTOR CR Cea St tn ace mt Tanne ORCC Datu tnt eu THINK OF THIS CONCEPT 8S THE PARABLE OF THE TRAVELERS WAGON. — < On Reo ee ce ce Cane a RRC Ie PIR Cas (RCC Uae COR LCE Caan SSC at ag PACT OCU CU ees WI LOU RUC Gos IORI ity NER CUES Regt eRe CCRC MST RUE tC wheel or he can grab his weapon and destroy the other three wheels. The choice Se aan en et ee ee ee eePRCT cern Tien aoe CUE Cn CRC) Poe eee aurea UCR ea en mt A TRACT roa CTT The only way to fail in your journey is to stop moving forward. If you miss a meal or choose to indulge, that is ok. One step in the wrong direction does not CO CUS a Cosa Sc eC UC Ea ene aaa are. Do grant one false step the power to stop you now. 4. AN EFFECTIVE NOMAD MUST, iE FIT RUC CUR ee Sec erator EERE UNC UR ORC ear Rt rucs eure acute lan tes Tae UT SC CR uC OUR Cae nea COCO Reet eon UCR On UR eet RC Deen Cte Re Ut acy STE eeS OR Cum ORCS RC e mC cae uC ECT Prune me Un Scat rs 2 CRC CR RC URC En eo Ce mC Le One Cee a ee Can CRE etna Cate Ua) CORSE U nee a ECC LC Cam Rum ETC} UCR eS Cue CRC a nau RU CRC POU ene Cir ia UG econ a een CnC Mb Cr SR CRS cm oa mes COnm Teme MUR Co Kai’s journey has tested these tenants time and time again..Apply them to your vacations, your businessstnips, or your daily commute and you too'will make success PAR WC Ra ef y 00 eea e TT =m é ee oe