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Guys who work 12 hour+ shifts

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aaronjamesukuk
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2014/10/30 08:19:15 (permalink)
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Guys who work 12 hour+ shifts

Hi guys,
 
currently looking to get up to 90kg from my already skinny-fat 83kg, but I find it incredibly difficult with my job and having intermittent break times. I also walk 10+ miles a day.
 
My regimen looks like:
 
Breakfast: 4-5 whole eggs or 2 scoops of protein, large bowl of eggs or muesli (100+ dry weight)
 
Mid morning: Protein bar of sort, few handfuls of nuts, fruit
 
First and 2nd breaks: Either 2-4 slices of flax bread each sitting, chicken or tuna, salad. I could prep a meal but portability is an issue.
 
Pre workout: 1 scoop whey, some kind of carby snack and fruit.
Train, PWO 2 scoops of whey in water
PPWO: Large evening meal consisting of whatever, but usually high protein, carbs and veg.
 
Before bed: Cottage cheese and fruit or protein powder.
 
This isn't rigid and days off I will do the best I can.
#1

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    WhiteSnake
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    Re: Guys who work 12 hour+ shifts 2014/10/30 10:08:07 (permalink)
    You work 12+ hours a day and walk 10 miles a day?
    And you want to gain weight.
    Loose the walking and go to the gym.
    #2
    Uriel
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    Re: Guys who work 12 hour+ shifts 2014/10/30 10:48:43 (permalink)
    I'd leave the training for the days off work myself.
    #3
    aaronjamesukuk
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    Re: Guys who work 12 hour+ shifts 2014/10/30 12:18:39 (permalink)
    Whitesnake: Of course I ****ing lift.

    I can't do anything about my work shifts and how much I walk, I just drop cardio elsewhere. I've done hard manual labour jobs and did just fine before.
    #4
    berserker
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    Re: Guys who work 12 hour+ shifts 2014/10/30 12:36:11 (permalink)
    I've done 12+hr shifts and never found it a problem... there's still plenty of eating time left in the day. I used to take a cool bag to work with a couple of portions of chicken and rice or similar and scoff that on my breaks. A big breakfast and meal after work and I used to get plenty of cals in.
     
    On a different note, you say you're skinny fat but want to gain another 7kg... I'd aim to lose the fat first personally.
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    gavin882
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    Re: Guys who work 12 hour+ shifts 2014/10/30 12:54:55 (permalink)
    aaronjamesukuk
    Hi guys,
     
    currently looking to get up to 90kg from my already skinny-fat 83kg, but I find it incredibly difficult with my job and having intermittent break times. I also walk 10+ miles a day.
     
    My regimen looks like:
     
    Breakfast: 4-5 whole eggs or 2 scoops of protein, large bowl of eggs or muesli (100+ dry weight)
     
    Mid morning: Protein bar of sort, few handfuls of nuts, fruit
     
    First and 2nd breaks: Either 2-4 slices of flax bread each sitting, chicken or tuna, salad. I could prep a meal but portability is an issue.
     
    Pre workout: 1 scoop whey, some kind of carby snack and fruit.
    Train, PWO 2 scoops of whey in water
    PPWO: Large evening meal consisting of whatever, but usually high protein, carbs and veg.
     
    Before bed: Cottage cheese and fruit or protein powder.
      
    This isn't rigid and days off I will do the best I can.




    That is not much food to be honest mate  and it looks low in fats
    post edited by gavin882 - 2014/10/30 12:56:26
    #6
    WW10
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    Re: Guys who work 12 hour+ shifts 2014/10/30 17:10:15 (permalink)
    aaronjamesukuk
    Whitesnake: Of course I ****ing lift.

    I can't do anything about my work shifts and how much I walk, I just drop cardio elsewhere. I've done hard manual labour jobs and did just fine before.



    You weren't very clear in your opening posts about your training schedule so not sure why you're getting so defensive.
     
    If you've worked hard manual labour before and did just fine then swing with this diet and see how you get on. Is that what you want to hear? or are you actually after some constructive criticism? I can't tell.

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    PAGAN
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    Re: Guys who work 12 hour+ shifts 2014/10/31 20:40:58 (permalink)
    I'm not sure I understand the problem? I work all kinds of f*cked up shifts, often over 12hrs and sometimes as many as 20. Just take a load of nutritious food with you and eat it when you can. I also practice variations of intermittent fasting so personally I'm not very precious about meal frequency / timings.
     
    If facilities at work are limited this will require a little more planning but providing you have a kettle and a microwave you have all you need IME.

    No biggie like, there are a lot worse things for you than using steroids, I mean I probably shouldn't have been smoking crack or getting into bar fights at your age TBH  - drab4

    #8
    stevie bully bully
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    Re: Guys who work 12 hour+ shifts 2014/10/31 21:05:32 (permalink)
    I'm with Pagan on this , I work six 14 hour shifts 4 nights 2 days....I prepare food in advance if I have access to a microwave then happy days , if I don't I eat it cold...I also walk around 10 miles per shift and I'm trying to gain weight , slowly but surely I'm getting there....As someone else said there's still plenty of time in the day to eat.
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    WhiteSnake
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    Re: Guys who work 12 hour+ shifts 2014/11/01 19:10:06 (permalink)
    aaronjamesukuk
    Whitesnake: Of course I ****ing lift.

    I can't do anything about my work shifts and how much I walk, I just drop cardio elsewhere. I've done hard manual labour jobs and did just fine before.

    When I said "and go to the gym" I could've worded it better. I meant lose the walking and just go to the gym.
    You said you can't do anything about how much you walk. Is it work related?
    As other have said have it made and ready to eat. Even if it's just some nuts or a protein bar on the go.
    #10
    aaronjamesukuk
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    Re: Guys who work 12 hour+ shifts 2014/11/03 11:23:39 (permalink)
    Cheers guys, I was just looking for ideas really for what you lads do. Nuts, protein bars and sneaking into greggs for a tuna baguette it is.

    I've dropped all CV right now, which is a shame as I'm a keen boxer but lifting 3 x a week right now is hard enough.
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