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Work Shifts Nights/Days--Need Advice...


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Posted by: Makram

ok here it is....

I work nights and days 12 hour shifts.2 weeks ecah...one week 5 days and the other week 2 days...

anyway my main concern is when I do night shift...I tend to feel that I lose weight/muscle....

I dont eat right, sleep etc....

so I need advice, I am planning a diet for myslef but when I do nights dont know when to start my 6 meal thing....

like I start work at 7 pm and end at 7am....so when should I start the 6 meals....

please anyone help me


Posted by: Makram

no advice


Posted by: drew_c

Start eating when you wake up, pack food with you at work.. Maintain your eating schedule as much as possible and you should be fine. Figure out how many hours you will be awake that day and write down your meals ahead of time. Shouldn't be too hard. Make sure your last meal lands 2-3 hours before you plan to be asleep... Oh yeah, start getting proper sleep! It's very important so do whatever it takes to find a way to get a healthy amount of sleep.

I work night shifts all the time and have no problems.


Posted by: Makram

ok so I work 7 pm to 7 am.....

so usually I would finaihs work at 7 am, go home so I would eat my 1st meal at 8 am...then go to sleep wkae up around 2 have my meal 2...2-3 hours later have meal 3...than 2-3 hors meal 4....so from 7 pm to 7 am have my last 2 meals.......usualy at wokr I woudl sleep for a few hours on my break...

but u said to eat my last meal 2 hours beofre gogin to bed(sometiems I cant do that) so eat beofr 8 than go to bed at 8 am as if thats my bedtime....

so should I not eat meal 1 at 8 am than and start my 6 meals at around 2 pm when I wake up...

how many hours do u work? and hows your eating plan like...like the times...

and good sleep on nights for me is hard to get


Posted by: drew_c

Meal 1 would be breakfast, after your longest period of sleep.. regardless of what hour in the day that falls on. Not the meal right before bed. It seems your main problem is your sleep schedule.

Quote:
so should I not eat meal 1 at 8 am than and start my 6 meals at around 2 pm when I wake up...

how many hours do u work? and hows your eating plan like...like the times...
Dont skip the meal just count, time, and measure it properly Personally I work week days 5pm-1am and week ends 5pm-3am. My first meal is shortly after I naturally wake up and then as close to exactly every 3 hours after that, until as I said before, 3 hours before I plan to be sleeping.

You just have to shift everything to your schedule and stop worrying about what time of day or night it actually is


Posted by: Makram

Ok I htink I'm gettong it...(i'm so slow lol)

so I work 7 pm to 7 am....

Onw orking days....

meal 1--after 7am when i sleep and wkae up
meal 2--2-3 hours after i wake up(roughly around 5:00, 5:30) all depends when I wake up.
meal 3,4,5 at work
meal 6 would be a few hours before gogin to bed...

ok got that...now another question

now the days where I dont work nights? that changes my whole schedule

for example...

a) when I get off nights in am and I dont have to work that night

or

b) when I was off for a few days than I wake up around 10 am eat my meals but have to work that ngiht

sorry to be a pain...just need some undertsanding here....cause nights and mysle are not firedns, i tend to lose weight/muscle when I wokr nights....


Posted by: drew_c

Quote:
Originally Posted by Makram View Post
Ok I htink I'm gettong it...(i'm so slow lol)

so I work 7 pm to 7 am....

Onw orking days....

meal 1--after 7am when i sleep and wkae up
meal 2--2-3 hours after i wake up(roughly around 5:00, 5:30) all depends when I wake up.
meal 3,4,5 at work
meal 6 would be a few hours before gogin to bed...

ok got that...now another question

now the days where I dont work nights? that changes my whole schedule

for example...

a) when I get off nights in am and I dont have to work that night

or

b) when I was off for a few days than I wake up around 10 am eat my meals but have to work that ngiht

sorry to be a pain...just need some undertsanding here....cause nights and mysle are not firedns, i tend to lose weight/muscle when I wokr nights....
Yes you have the general idea correct. It doesn't matter what shift you work or when you wake up, just adjust this line accordingly:

meal 1--after 7am when i sleep and wkae up

Start there and replace 7am with your breakfast time, be it 8am, 9am, 10am or 3pm. The rest of your schedule falls into place after that. Should be easy. It seems like the harder part (and this has been my experience with odd work schedules) is getting the proper amount of sleep (never underestimate this!!) and maintaining an effective workout schedule. Eating is the easy part


Posted by: Makram

k thanks , can u help me with my diet plan....i posted it in a new thread



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