Hi everyone, long time lurker, finally new member. I recently started a new job as a UPS unloader…the job is very physical and quite frankly is a very good full body workout full of variations on deads, squats, pushes, pulls, etc. However, since the job is fast paced and lasts for nearly 5 hours everyday, it is more of an endurance cardio workout (I go through a gallon of water every shift).
Since I have started working there (about 2 months ago), I have lost nearly 20 pounds (from 190 down to 170…oh and I’m 5’8"). And although I am leaner than ever, I miss my lost mass! I have increased my food intake, upwards of 5k calories a day, but still can’t seem to maintain or earn back lost mass.
Is there anything more anyone would suggest to help maintain or possibly regain mass (naturally…and not too expensive, heh)? I will continue to increase my food intake as best I can…but thats getting tough, not to mention expensive haha.
Oh and one more thing, I have found it difficult to make it to the gym since I started…however, I am just about to the point where I think my body has adjusted to the workout everyday and may be able to finally take on an added workout (a short, but HEAVY one…maybe 2-3 times a week). Thanks for any tips, I very much appreciate it!
Like was already said. Its about your food intake. Are you guesstimating this 5000 cals per day? Or is all your food weighed out and kept on a detailed log.
The only reason I ask this is most people that feel they are consuming likley 5000+ cals are typically closer to 3000.
A shaker bottle should be your new best friend. While your buddies take smoke breaks, you get to chug a shake. Normally, I stay clear of weight gainers in favor of straight whey, but in your case, something heavy in calories might be best.
Consider lifting before work. I can relate, after a day of labor it is hard to make it to the gym. By going first thing in the AM, there is no excuse for missing a workout. Consider Power Drive to help recovery for your shift.
Sleep as much as you can.
Give it time, you will adjust. When that happens, with continued training, you will be leaner and stronger than ever.
Like you said, keep workouts short and basic. Off the top of my head, I’d advise 2-3 lifts a session, 12-15 sets total, 3 times a week. Maybe a fourth session of GPP, such as sleds, a dumbell/kettlebell circuit, etc. Stick with the basic lifts, forget about training like a bodybuilder for now, just get stronger in the basics (deadlifts, squats, presses, rows, chins)
[quote]LillGuy001 wrote:
Like was already said. Its about your food intake. Are you guesstimating this 5000 cals per day? Or is all your food weighed out and kept on a detailed log.
The only reason I ask this is most people that feel they are consuming likley 5000+ cals are typically closer to 3000.[/quote]
This is an excellent point. Unless you’re logging it, chances are you’re nowhere close.
Start a foodlog.
No don’t stuff around.
Start it now.
It’s the 1st step in getting to where you want to be.
So do it now. Start a food log. You’re not going to gain any weight until you are taking in more than you burn.
You have hit the nail squarely on the head here: physical jobs are pretty much a workout in itself. You are basically training everyday with high volume work and the only way to recuperate and make some positive gains in size is as what everyone else has written so far: increasing calories.
Since you lost 20 lbs, it is my feeling that ANY increase in calories in conjunction with your job is a good thing.
Something some of my heavy physical labor friends do is this: in addition to trying to eat more (this sometimes is a huge chore), they drink copious amounts of olive oil or MCT oil throughout the day. Now, they obviously had to build up their tolerance for this (one friend told us about a hilarious diarhea blowout incident at his work site). This is extremely easy to do. No mixing, no shaking, no cleaning of blenders or bottles.
That being said, taking in copious amounts of liquified protein like Amino Fuel or something might help too. Yes, yes, I know…this protein is pure crap. But if you need to take in calories and aminos, and if you are pressed for time and need something convenient RIGHT NOW, I think this is a grand idea.
I used to work at UPS, I’ve unloaded trucks and that was so-so. Then my hub opened an air cargo operation which was all heavy freight, that was real fun.
Now I work at a distribution center for a large home improvement store(hint: it BLOWES) and it’s a workout in itself. I work only 3 days a week(fri, sat, and sun), but I work 12 hours each day and it’s all heavy lifting- all fucking day.
I’ve had to pack ridiculous sized lunches(which is only 30 minutes, for a 12hr shift, wtf?) and I scarf down as much food as I can during our couple 15 minute breaks.
Thanks for the replies guys…food log has started, and Thanksgiving meals put an even greater jumpstart on even more calories
Does anyone think that creatine could help with recovery, alongside increased calories and sleep (especially if I was gonna start adding back in some additional core workouts)? I know I would need to be drinking TONS of water, but that shouldn’t be a problem…I don’t go anywhere without a full water jug.
Hulk…I know what you mean, I’ve been working the metro lines, which includes an air cargo op…it is loads of fun.
I am a package handler for FedEx (yes, I handle packages all night snicker). It’s basically offloading and loading trucks or cans that go on planes so it sounds like what you do. You’ll get used to it. I still workout 4-5 times a week in the gym.
It took about a month before my lower back wouldn’t be sore every night, but now I’m fine. The only thing that sucks is that I’m trying to add mass, and the job makes it a little more difficult. Not much though since I do zero cardio outside of work.
