new to the board

[bigwavesurfer]

Hey guys I'm new to the board and wanted to say whats up. I've been lifting and running for approx five years. I'm a 24 male 6' 170lbs ectomorph body type. I've got a pretty good diet going and eat 5-6 times a day. I'm having a problem with my new work schedule and I need some advice and thats one of the reasons I've joined this forum.

I just recently got my work schedule switched to grave yard shift, 11pm to 7am. I usually come home around 8 and go to bed then waking up around 4-5pm. When I get up I usually make my first meal of the day and eat up till just before going to sleep. Anyone ever try to bodybuild while on a schedule like this? Any advice would be most appreciated. I look forward to learning a lot and maybe one day be able to help someone else out.

 

[StuWard]

It's hard but first get a blind for your window that blocks out every bit of light. Set up a cycle so that your day looks like a normal day. That means you probably should sleep later in the day. Take a few hours when you get home to get some sunshine, eat a good meal, workout while everyone else is at work. Then have your late night snack, go to bed and when you get up, have breakfast and go to work, just like a normal person. I hope you're not shifting back and forth too much because that really throws of your system. Make rest and recovery your priority.

Stu

 

[bigwavesurfer]

Thanks for the advice. Yea I work four days on and two days off. So on my two days of I go back to a normal persons schedule and then back to grave yard. I like to run rather than using a machine. Should I run before or after my workout?

 

[StuWard]

It depends on your goals. If running is a priority, do that first. If getting big and strong is a priority, do that first. If you want to maximize both (not really possible) do them in separate workouts. You can probably do that on the off days. You also have the advantage of going running in the sunshine while everyone else is working. I hope it's not too hot where you are.

I worked a schedule like yours for a while when I was about your age. Try to make your sleep periods the same each day. That way your body can adapt. It's not such a big deal if you're not trying to grow but your body needs recovery time and quality sleep for growth.