Please Scroll Down to See Forums Below 
Stats:
Age: 24
Weight: 89kg
Height: 175cms
BF%: 20
Goal: Reduce body fat to 15% whilst maintaining lean muscle. GET BETTER WITH NUTRITION!
Hi everyone, I'm a newbie to this site but already have found so much info that is really insightful.
I'm hoping that the people in here can help me with some nutrition advice as I'm a shift worker and looking to dial in my diet to reduce my body fat.
To give you an idea of my shift pattern I work a 7 day fortnight which rotates between days and nights.
Roster is as follows 3 days, 2 off, 2 nights, 3 off, 2 days, 2 off, 3 nights, 2 off, 2 days, 3 off, 2 nights, 2 off.
Hours I work are 7am til 7:30pm (opposite for nightshift) with a two hour commute to and from work (I leave the house at 5am and arrive home around 9-9:30pm). My job is very sedentary I basically sit on my arse for 16.5 hours a day
As you can see my whole day is occupied on work days and it makes it almost impossible to cook and prepare meals on the days I work, so I have gotten into the habit of preparing meals 3-4 days in advance which works well. However I need advice on how to lower my body fat and ideas of foods and/or meal plans that I can prepare in advanced for night shift especially.
What should I be eating at 2:30am when I have to be awake? How can I keep my energy levels up without taking in to many carbs? Does anyone have any meal ideas or plans they can help me out with?
ANY HELP WOULD BE HUGELY APPRECIATED!!
Thanks to everyone who took the time to read this and I look forward to reading any replies!
Age: 24
Weight: 89kg
Height: 175cms
BF%: 20
Goal: Reduce body fat to 15% whilst maintaining lean muscle. GET BETTER WITH NUTRITION!
Hi everyone, I'm a newbie to this site but already have found so much info that is really insightful.
I'm hoping that the people in here can help me with some nutrition advice as I'm a shift worker and looking to dial in my diet to reduce my body fat.
To give you an idea of my shift pattern I work a 7 day fortnight which rotates between days and nights.
Roster is as follows 3 days, 2 off, 2 nights, 3 off, 2 days, 2 off, 3 nights, 2 off, 2 days, 3 off, 2 nights, 2 off.
Hours I work are 7am til 7:30pm (opposite for nightshift) with a two hour commute to and from work (I leave the house at 5am and arrive home around 9-9:30pm). My job is very sedentary I basically sit on my arse for 16.5 hours a day
As you can see my whole day is occupied on work days and it makes it almost impossible to cook and prepare meals on the days I work, so I have gotten into the habit of preparing meals 3-4 days in advance which works well. However I need advice on how to lower my body fat and ideas of foods and/or meal plans that I can prepare in advanced for night shift especially.
What should I be eating at 2:30am when I have to be awake? How can I keep my energy levels up without taking in to many carbs? Does anyone have any meal ideas or plans they can help me out with?
ANY HELP WOULD BE HUGELY APPRECIATED!!
Thanks to everyone who took the time to read this and I look forward to reading any replies!
