I’m in a five-week stall around 186–188, and home food isn’t the problem. It’s the two- or three-day work trips where every meal is someone else’s choice.
My system is small: one pouch with protein bars, almonds, and a resistance band; a refillable bottle; and a phone timer for a 15-minute walk after the last session.
I also pick a room with a fridge when I can, so Greek yogurt and cut fruit are there instead of me raiding the lobby basket at 10 p.m. Walking is the weak spot.
At home I get 8k steps before lunch; on the road I’m lucky to hit 3k. Last trip I managed the walk loop twice out of four days, which isn’t impressive but beat zero.
How do you keep your baseline from dissolving when the schedule isn’t yours?