ADVICED PLEASE

[Forkboy]

whats up bodybuilding gurus. i really really need your advice. just started my regular job which i can get good salary but the problem is my schedule is on graveyard which i can only sleep for like 5 hours and and my diet sched has changed too.i cant eat every two to three hours but can manage to eat 6 meals aday i work at 10pm to 6am anf further it will be change again to another time sched. i just want u guys to make me some advice or even post up some plans on dieting and sleeping schedules. i know i posted this kind of question last time. heres the sample of my whole day schedule:

6am to 11am sleeping
1pm 1st meal
3pm 2nd meal
4pm workout
6pm 3rd meal
6pm to 8pm force myself to sleep but cant really sleep at all
8pm 4th meal
10pm 5thmeal
10pm to 6am would be my working hours and in the middle of my work thats the time i will eat my last meal of the day. and if im lucky to get my 15mins break i can eat my last meal which is the 7th meal

 

[CO-B16]

Whats stopping you from getting more sleep.....I work from 12am-8am and only get about 5 hours a day...but thats because i have little ones i have to take care of.....Do you have two jobs or something??? I would sleep until 1 or 2 pm if i were you....

 

[Dawgpound_Hank]

Well, the good thing about graveyard is you have options most others dont...u can do all your shit when ya get home and then sleep later in the day...OR you can crash out when ya get home from work and then do all your shit later. I worked graveyard for years....and I took advantage of both those options. Also, I will tell ya, some people can sleep like a baby in the day(like me ), and others cant. You just started working the shift, so you will need some time for yourbody to adjust. Heres how I worked it most often...although it varied sometimes:

11pm: work starts
1am: first break - eat
3am: 2nd break - eat
5am: last break - eat
7am: off work, take 3mg melatonin on way home to help sleep
7:30am: eat some long lasting protein like cottage cheese & peanuts
8am: sleep
3pm: wakeup, carbs & whey, coffee and 12.5mg ephedrine for pre w.o
4:30pm: workout
6pm: finish w.o - whey & quick carb drink post w.o
7pm: eat
9pm:nap
10pm: wake-up, eat, get ready for work
10:30pm: off to work


If have have trouble sleeping, black your bedroom windows out...cardboard, aluminum foil, dark trashbags...whatever works. You will be surprised how this little trick helps BIGTIME! It was dark as midnight in my room at even 3pm hehe. Also try some melatonin about 30-60 mins before ya crash.

Hope that helps

 

[CO-B16]

There ya go^^^^^....Ive been doing this shift almost two years and have also done several different sleep schedules and going to sleep when i get off is always best for me.....I have got some dark burgandy color drapes in the room that almost blacks it out and i take 6mgs of melatonin with my pre sleep meal and crash hard for about 5 hours....

 

[Guest]

if all u have going for u in life is work and working out sleep is easy to find if u have to screw the nap and just sleep for a few hours longer in straight sleep youll be better off that way... now with all that being said u prolly wont have much of a life for a while

 

[zeke]

Gotta agree with Co-B16, I worked swing shift for eleven years. seven day rotating shift and 11-7AM was my best. Got home and in bed by 7:30 and got up by 2PM like clock work. Love to work out before going in....... You'll just have to find a way to make it work bro. It'll get easier.

 

[liftsiron]

You should schedule at least 10 more meals in. :yumyum:
No one has to eat 6-8 meals a day, fewer slightly larger meals are just as productive.

 

[Dawgpound_Hank]

You should schedule at least 10 more meals in. :yumyum:
No one has to eat 6-8 meals a day, fewer slightly larger meals are just as productive.

Not sure what you mean by "fewer", but if you mean 3 large meals a day being as just as productive as 6 small-medium meals, thats not correct. 6 meals beats 3 anyday of the week due to keeping a frequent influx of macros to help keep the body in more of an anabolic state. Not to mention more frequent meals keeps the metab kicking. Last but not least, as much as most of us in this game have to eat to grow, if eating only 3 meals a day, the meals usually tend to be so large that it bloats & gradually strecthes the stomach.

p.s... I agree that 8-10 meals is overkill...I myself got in 6-7 by choice...as I love to eat hehee. But anything less than 5-6 and and your robbing your potential gains. Merely adding in 2 shakes throughout the day to bring the total to 5 or 6 is easliy acheived and well worth it.

 

[Dawgpound_Hank]

if all u have going for u in life is work and working out sleep is easy to find if u have to screw the nap and just sleep for a few hours longer in straight sleep youll be better off that way... now with all that being said u prolly wont have much of a life for a while

Theres a flipside to that coin...as in workout results. What I mean is, most people working conventional day-work hours, ie 7-3, 9-5, etc, are limited in that they can only workout AFTER work. Many people have stressful jobs...be it mentally or physically...and that can take a HUGE toll on ones workout. I found that when working graveyard or afternoon shifts, my workout was much more productive(heavier poundages, better focus, more intensity) as I could hit the gym AFTER waking up and well rested.

 

[Forkboy]

thank you so much. guys well i have this insomia when everytime i sleep i cant sleep right away. theres somthing running into my mind. and when i sleep it is like a alarm clock that after the 5 hours sleep i will be awake even if i did take melatonin. even valium i tried once and it didnt work..

 

[CO-B16]

I was waking up after 3-4 hours of sleep also, then i introduced the melatonin and that took care of that problem.....The dark room is key imo......I get confused as hell when my alarm goes off, not sure what time it is.....You dont need tin foil or anything like that over the windows, just get some blinds and some dark color drapes that cover the whole window when pulled.....

 

[liftsiron]

Not sure what you mean by "fewer", but if you mean 3 large meals a day being as just as productive as 6 small-medium meals, thats not correct. 6 meals beats 3 anyday of the week due to keeping a frequent influx of macros to help keep the body in more of an anabolic state. Not to mention more frequent meals keeps the metab kicking. Last but not least, as much as most of us in this game have to eat to grow, if eating only 3 meals a day, the meals usually tend to be so large that it bloats & gradually strecthes the stomach.

p.s... I agree that 8-10 meals is overkill...I myself got in 6-7 by choice...as I love to eat hehee. But anything less than 5-6 and and your robbing your potential gains. Merely adding in 2 shakes throughout the day to bring the total to 5 or 6 is easliy acheived and well worth it.

I perfer 4 meals ed. Anyhow here is a good thread with both pro's and con's of frequent eating.

http://www.anabolic-enhancement.com/forum/showthread.php?t=17924