Diet/Supplement Help For a Shift Worker Please

[ed banger]

Hi to everyone on the forums & thanks in advance for any help,

I have been going to the gym for about 3 years now & would like to bulk up, but i need some advise on my diet & supplement regime, mainly the timing of when to take them as i work a rotating shift pattern of 6 a.m - 2:30 p.m (overtime takes this to 4 p.m) and 1:30 p.m - 10 p.m rotating every week.

Heres a break down for the early shift:

4:45 a.m wake
5:00 a.m breakfast (oats with honey)
7:30 a.m snack hand full of mixed nuts & dried fruit
9:30 a.m Break 1 tuna sandwich + fruit
1:00 p.m Lunch 2 tuna sandwich + low-fat yoghurt
4:30 p.m Dinner spag bol
6:00 p.m pre workout Creatine
6:30 p.m workout
8:00 p.m protein shake + instant oats
10:00 p.m bed

and the late shift:

7:30 a.m Breakfast (oats with honey)
9:00 a.m pre-workout creatine
9:30 a.m workout
11:00 a.m protein shake + instant oats
12:00 p.m lunch fish, salad & rice
3:00 p.m snack hand full of mixed nuts & dried fruit
5:30 p.m break 1 chicken sandwich + fruit
9:00 p.m dinner 2 chicken sandwich + low fat yoghurt
10:30 late evening (pre bed) protein shake
12:00 midnight bed

The times are pretty much fixed, currently on a 4 day split:

back & biceps Monday
chest & tricep Wednesday
legs Friday
shoulders Sunday

So am i eating o.k , do i need more supplementation ( is the 9 p.m dinner on lates too late?) been in a rut for a while now, have been changing my routine every 3-4 months but seem to have hit a plateau so any help would be appreciated.

[Pkant2002]

Hi,

In terms of when you eat its not a problem, as long as you are eating it makes no difference.

If my internet wasn't broken I would post some links. But head over to the beginner section and check out spiderdans beginners guide. Should give you a great starting refference.

In terms of your routine there are a number of options but many people will suggest the stronglift 5x5 routine which makes use of big compound movements.

Search this on Google and have a read through has some great info.

Sent from my HTC Wildfire using Tapatalk

[SeanC]

to build muscle you need a calorie surplus ! without knowing your current weight and a breakdown of calories/protein/fats/carbs on your meals its pretty impossible to tell if your eating enough. Also a better description of your workouts would be handy

Just one thing i noticed is you dont seem to have any protein for about 4 hours after waking, id throw something protein in early morning. But first thing you need to do is add up roughly what your eating

[HIT-Trainer]

I work shifts - mornings/afternoons /nights

You just need a calorie surplus and to train .

Sometimes you have to accept that shift work knackers you up and miss a session . Just dont beat yourself up about it

On the positive you can use the gym outside peak times and actually get on the equipment !!

[ed banger]

Thanks for the responce i`ll try to check out spiderdans guide tomorrow

[ed banger]

Quote

I work shifts - mornings/afternoons /nights

You just need a calorie surplus and to train .

Sometimes you have to accept that shift work knackers you up and miss a session . Just dont beat yourself up about it

On the positive you can use the gym outside peak times and actually get on the equipment !!

I know what you mean about knackering you up, and your dead right about being able to use the equipment, nothing worse than posers sitting on the benches only deciding to work out when you ask them if they have finished!!

[ed banger]

Hi cheers for the reply, would a protein shake be ok `cause when i`m on early shift i dont have much time in the mornings, probably have scrambled eggs on toast (wholemeal bread of course) when im on lates from now on, also is it ok to use honey with my oats as i dont want to spike my insulin levels too much if poss.

also i will try and post a more detailed work out in the next day or two, did`nt do it to start with as i have noticed a few complaints on other forums about the first posts having too much info to start with and to keep them simple.

[Dolphinski]

Lol it's the opposite round here mate, give us all the info you can and we'll do our best to help!

[Dolphinski]

One thing I'd say though is that youre not getting enough protein and carbs post workout on the early shift when you're training in the evening.