I work shift work 4 days on 4 days off. This involves 2 shifts of Days and then 2 shifts of nights. Also on my days off I work a part time day job. Depending on whats going on at work I can't always stay on a perfect diet schedule and the times I get to the gym can vary. Anyone else have this same issue and have a well versed diet plan? On my days off I usually sleep in till about 10am so I kinda lose breakfast. I've been reading this forum for 2 days non stop trying to figure out a diet. I have 2 pages of notes! My goal is to lean out but still gain my muscle back.
I'm 25yrs old and right now weigh 210lbs. I've been lifting weights for several years now and never was a on a serious diet before. Last August I ripped both rotator cuffs and came close to surgery but was able to rehab both shoulders back to normal after about 5 months. With the injury I also gained a decent amount of weight....approx 20lbs. Right now I'm running almost every day and doing push ups, pull ups, and crunch's every other day 3x' a week and soon I plan on going back to weight lifting.
Here's what I came up with my crazy schedule:
Day Shifts 7a-7p
5am - Breakfast
4 - Eggs (w/ yoke)
1 - Slice wheat Bread
1 - Glass of Low fat milk
8am - Snack
1oz - Nuts (walnuts or almonds)
1/2 cup - Cottage cheese w/ peachs
Water
11am - Lunch
1 - Chicken breast
Salad mixed w/ spinach and oil vinegar dressing
2pm - snack
1 - apple
1 - non fat yogurt
5pm - post work out
2 scoop - Whey protien shake w/ low fat milk
Grapefruit
8pm - dinner
Lean meat
Brown Rice
Green Vegetables
11pm - Bed
Suggestions for snack?
Night shift (my day starts between 1pm and 2pm):
7p-7a
1pm - Pre Workout
2 scoop Protein Shake w/ low fat milk
Grapefruit or other simple carb
5pm - Breakfast
4 - eggs
1- slice wheat bread
Glass of Low fat Milk
8pm - Snack
1oz - Nuts (walnuts, Almonds)
1/2 cup Cottage cheese w/ Peach's
Water
11pm - Lunch
1 - Chicken Breast
Salad or steam green vegetables
2am - Snack
10 - Carrots w/ hummus
5am - Dinner
Salmon
Sweet potatoe
7am - Bed
Snack?
On the days I'm off I'll stick to my "days" diet. I'm trying to mix Complete protien, carbs(complex and simple) and fiber.
Thanks
I'm 25yrs old and right now weigh 210lbs. I've been lifting weights for several years now and never was a on a serious diet before. Last August I ripped both rotator cuffs and came close to surgery but was able to rehab both shoulders back to normal after about 5 months. With the injury I also gained a decent amount of weight....approx 20lbs. Right now I'm running almost every day and doing push ups, pull ups, and crunch's every other day 3x' a week and soon I plan on going back to weight lifting.
Here's what I came up with my crazy schedule:
Day Shifts 7a-7p
5am - Breakfast
4 - Eggs (w/ yoke)
1 - Slice wheat Bread
1 - Glass of Low fat milk
8am - Snack
1oz - Nuts (walnuts or almonds)
1/2 cup - Cottage cheese w/ peachs
Water
11am - Lunch
1 - Chicken breast
Salad mixed w/ spinach and oil vinegar dressing
2pm - snack
1 - apple
1 - non fat yogurt
5pm - post work out
2 scoop - Whey protien shake w/ low fat milk
Grapefruit
8pm - dinner
Lean meat
Brown Rice
Green Vegetables
11pm - Bed
Suggestions for snack?
Night shift (my day starts between 1pm and 2pm):
7p-7a
1pm - Pre Workout
2 scoop Protein Shake w/ low fat milk
Grapefruit or other simple carb
5pm - Breakfast
4 - eggs
1- slice wheat bread
Glass of Low fat Milk
8pm - Snack
1oz - Nuts (walnuts, Almonds)
1/2 cup Cottage cheese w/ Peach's
Water
11pm - Lunch
1 - Chicken Breast
Salad or steam green vegetables
2am - Snack
10 - Carrots w/ hummus
5am - Dinner
Salmon
Sweet potatoe
7am - Bed
Snack?
On the days I'm off I'll stick to my "days" diet. I'm trying to mix Complete protien, carbs(complex and simple) and fiber.
Thanks