Training while working shift work.

[chaos13]

I starting working a industrial production job for the summer and I'm working shift work. Ive been on the job for a month now and have been noticing declines in my life's and have been losing a decent amount of muscle mass. Any tips on how to keep the gains while working shift work?

 

[Colstreamer]

What does your shift pattern look like?
What are your meals looking like?
Sleeping patterns?
What supps do you use?

Can't really say much based on what you've put bro. A li'l more info would be helpful.

 

[Youngncurious]

Answer my dude above and we will help to our beat ability!

 

[chaos13]

My shift pattern is more or less mon, tues day shifts (7am-7pm), wed thru off, fri sat sun back shifts (7pm-7am) mon tues off, wed thrus days shifts then weekend days off. My meals consist of 30-45 grams of protein, with either high amount of carbs or high level of fats. ( i try to to have a high amount of fats and carbs in the same meal. Usally 6-8 meals per day. my sleeping pattern is really dicatated by if i'm working day shift or back shift, i'm usally able to get 6-7 hours on days i work, and 8-9 hours on days i don't work, my sleeping pattern is somewhat flexible. My supplementation consists of Protein, Creatin (monohydrate), ECA stack before lifting and a preworkout from time to time.

Thanks

 

[themondtster]

My shift pattern is more or less mon, tues day shifts (7am-7pm), wed thru off, fri sat sun back shifts (7pm-7am) mon tues off, wed thrus days shifts then weekend days off. My meals consist of 30-45 grams of protein, with either high amount of carbs or high level of fats. ( i try to to have a high amount of fats and carbs in the same meal. Usally 6-8 meals per day. my sleeping pattern is really dicatated by if i'm working day shift or back shift, i'm usally able to get 6-7 hours on days i work, and 8-9 hours on days i don't work, my sleeping pattern is somewhat flexible. My supplementation consists of Protein, Creatin (monohydrate), ECA stack before lifting and a preworkout from time to time.

Thanks

That's my exact schedule almost(430am-430pm,430pm-430am). I just make sure when I work nights I nap once during day before work. When working days try to go to bed early. And then on off days I might sleep a bunch to catch up. Work out after work on days and before work on nights. I got a feel for if i need a day off of lifting and ill switch it up. Make sure you eat healthy with lots of protein, I usually pack a lunch so i stay out of the vending machines. With the shift work I like to do a 12 hour fast. When ever I last ate at night(not after 12am)12 hours later ill eat in morning. Watch the balance of carbs and fats with your meals.....some people so better with one or the other. If i think of anything else ill post again.

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[Colstreamer]

Working shifts is a pain, I used to do it. The 12 hours days don't help at all either. I still work 12 hour days. I don't know what kind of work you're doing, how physically demanding it is but my job isn't physically hard and I've noticed I have to eat constantly or start shrinking. Sounds like you're getting a good amount of protein bro, I'd suggest snacking on some carbs every couple of hours while you're working if you can. A 12 hour work day eats up energy even if you're not that active.

One problem I had working shifts like yours was when I started doing night shifts I'd wake early in the day (as the previous day I'd been off) and of course not get any sleep till after my shift had finished the following morning. That right there was a killer, it's surprising how much strength you lose with sleep depravation.

You're lifting schedule must be all over I take it? I'm lucky, I got a gym at work do I go on my lunch break, I'm constantly eating though, all through the day. I really think its the extra work you're doing that's getting in the way of your lifts bro.

 

[chaos13]

My job is physically demanding at some points during the shift, but the temp at work is 20-44 degrees Celsius (68-113 Fahrenheit). Because of the heat i usally drinking a liter of water every hour at work, it might be alittle bit of over kill on the amount of water.

my lifting schedule is all over the place, i try to work out every day i don't work, and try to get a lift in on one of the days i work in the set of shifts.

Any suggestions if it would be best to bulk, cut or just try to maintain? or a program for the summer?

Thanks for the suggestions bros

 

[NTL]

It might take you sometime to adjust to the shift work. I have been working rotating 12 shift for 8 years and don't believe my training suffers. I also work in extreme heat especially in the summer months.You might need to up you calories.I can easily eat a extra 1000 calories a day in the summer months at work and maintain body weight. The heat will really over work you.!


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[Colstreamer]

20-44 degrees??! Damn bro that is HOT. Damn only time I've had to train in that kind of heat was in Bangkok. I don't think it's overkill at all on the water in that heat.

Personally I'd just try to maintain my strength in that situation. If you can bulk up at all then do it.