swing shift nights [Archive]

gl44_2001

09-21-07, 4:25 pm

twisted_steel

10-09-07, 5:28 am

Hey Guys, I am a POlice Officer and I work the night shift. 6:30 p.m. to 6:30 a.m. I just experienced some massive gains in my weight lifting, but I also experiences those same gains in my weight. I have been trying to diet, but working at night seems to be altering some of the fat loss. Is there someone who can give me a diet plan to help out with nights? I have tried quite a bit, but I can't find anything that works.

same issue here. im 5'11, 195 lbs and about 6-7% body fat. i have been doing alot of cardio lately and eatign super clean and not much carbs. i noticed my strength has considerably dropped for my bench presses. but other lifts are ok. im now trying to lean out some more and build up the strength by consuming higher complex carbs. any help on keeping the fat to as little as possible, maybe around 4-5% would be great guys. thx.

gsb239

10-09-07, 12:22 pm

how much and what are you eating during your shift? whats your training and diet like? any cardio?

twisted_steel

10-09-07, 6:03 pm

I normally eat usually 2 full meals that contain 20-25 g of protein each, then complex carbs (usually a cup - cup 1/2) brown rice pasta or brown rice. and then veggies like brussel sprouts. then i take in 2 25 g protein shakes. that is my nightshift meals. i make sure to eat a big meal right before shift too.

my workouts are following Wrath's split one week and then the alternate week i perform functional training like described in the 300 training workout.

Tron

10-09-07, 9:06 pm

How's your rest? I'm sure it's pretty rough without the normal hour. How's the other meals, too?

BigBlueBear

10-12-07, 2:39 am

I hear ya on night shift brother... I'm a dispatcher myself. We're lucky enough to have a full kitchen here though, so I can't help ya immediately, but I reckon I'd think this'd work.

Get yourself a little softshell cooler and stock that bad boy up with things that won't go bad easy. Boiled eggs, celery, carrots, canned chicken, almonds, etc etc. If you're like any of my guys, ya'll hit up convience stores pretty regurally for coffee or what not... find a local one that's got a microwave. Carry some Quaker instant oatmeal packets with you and a bowl.

Btw... 12 hour shifts! And our boys thought moving to these 10's were rough.

twisted_steel

10-12-07, 11:59 am

How's your rest? I'm sure it's pretty rough without the normal hour. How's the other meals, too?

My other meals during the days are as follows. Breakfast is always huge on protein, complex carbs and sometimes good fat. 3 hours later, a loaded shake with protein, complex carbs like oatmeal, and fat like natural pb. then 3 hours later a full meal, with all 3 macros included. fourth is another loaded shake 3 hours later with all 3 included but easier on the carbs. i do this until i put in 6 full meals, of which the 6th one is only protein (if its post work out, complex carbs) otherwise healthy fat.

rest is as much as i can get in. it doesnt help that my gf and family is 4 hours away right now. but i try to swing rest anytime i can. on off days about 7-8 hours. on days i work, about 6.5 hours and on night shift, about 5.5-6 hours.

chuckdapig

10-12-07, 2:11 pm

Right there with ya bro. I work 7p-7a then switch up after 6 weeks and go 7a-7p. It does really screw with your diet and we both know that there ain't much out there to eat after 12 other than the Waffle House. I started packin my own stuff. They make those tuna steaks that come in pretty much an MRE style package that are fairly good and you can always bake or grill enough chicken for a few days. I also take protien bars and stuff to snack on in between calls (if there is a such thing as "in between calls"). You save money taking your own food too. $8-10 a pop at the Burger King adds up quick.