Workouts While Working Nights?

Bigger Stronger Leaner Beginners
1

Hi there… I am a male 25 years old and have been lifting and working out off and on for the last couple years. I am not big or trying to get huge in any way but trying to put on a little weight to fill out. I am 5’ 11’ and I weigh about 150lbs. I eat regularly and often. I eat good foods and bad. I know it is not the way to go but when you read on you might understand and cut me a little slack. I have told you a little bit about me… I know not much.

But I was wondering if there are any of you that work nights… see I work nights for 7 days and then I am off for 7 days, that is my work schedule… I know it sounds crazy but it is for real. I have a hard time eating when I should and getting the proper rest to fully take advantage at the gym.

I was wondering if anyone has any type of information on some type of program or routine that would benefit me the most in my working situation. I have been reading forums on here for awhile and I know many of us newbees sound like real morons but I am genuinely interested in sticking with a program that anyway would be able to help me out. The new year started and I have been with it now for several months and I am happy with my results but not satisfied.

The problem is the for several days my body is used to a “normal” eating pattern and the is thrown off for several days. I am very active and have a fast metabolism whichs hurts on days that I work because it is hard to get up to eat when I am completely burned out. I work out in the morning when I do hit the gym. Usually 4-5 days and mostly around 8:30 after I have gotten done with an 11 hour shift at work… go home, eat, and then hit the sack when I am working, and on days that I am off… get up in the morning, usually around the same time and then live a normal day with better eating habits.

Like I said not going for huge, just want to see if anyone has any input to take advantage of my situation.

Thank you for your time.

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Well to me you sound like a clasic Ectomorph so dont worry about getting huge chances are your not going to train hard enough or eat Big enough to ever get HUGE lol!

However you should make the best of your situation!

1 - get a training program “Starting Strenth” will work just fine! Read it and do it!

2 - Eat Big and Frequently! If you wanna gain any muscle with your skinny genetics your gana have to EAT A LOT to put on any muscle dont worry about getting to big! IT WONT HAPPEN

3 - Roll with what your delt! 7 days of nights. have a schedual for that just do the opposite of the days your off in the nights! And reverse it for the next week! “Where theres a will theres a way” If you want it bad enough youl make it happen!

Good luck and if you need any diet or training help this forum has plenty of knoledgable Vets that will be willing to help you out but its on you to make the rest happen!

Train hard!
Dave.

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I work nights and tend to just eat throughout the night as if it were the day. Get 6-7 hours sleep when I get home and all seems to be well. Possibly one of the lucky ones I suppose.

I tend to have whole food meals early in the shift and my last 2-3 meals are more of a meal replacement shake with different protein sources, essentail fats and some carbs.

What I have heard of people doing if they work a lot of nights and have issues with it is to actually stay awake once done their shift and go to sleep for the 7 hours prior to starting the night shift. So to wake up and get ready/go to work the same way you would as if you were working normal day shifts.

Sleep aids tend to help as well like GABA, 5htp. Melatonin works for some, others wake up incredibly groggy from it. Ive only read good things about Z-12 as well.

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Thank you for your posts… I try hard… Eating is just the worst part. But thanks