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Working nights and cutting body fat

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Ryanj8
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2014/10/30 17:29:20 (permalink)

Working nights and cutting body fat

6"2 17st, i work nights and struggle with the diet I have always train I'm 32 and still train regular now but struggling with my diet due to sugar cravings and always being tired , tried effs in past and worked well for me but hard to come by now was thinking a course of clen
, any advice or help ??
post edited by Ryanj8 - 2014/10/30 17:45:01
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    robert123
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    Re: Working nights and cutting body fat 2014/10/30 17:31:43 (permalink)
    welcome to MT
     
    increase your cardio and cut out junk food, normally thats the best starting point for everyone.
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    Ryanj8
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    Re: Working nights and cutting body fat 2014/10/30 17:31:59 (permalink)
    ,
    post edited by Ryanj8 - 2014/10/30 17:47:06
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    Ryanj8
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    Re: Working nights and cutting body fat 2014/10/30 17:33:52 (permalink)
    Thanks I do a lot of weights plus regular cardio and always have been a trainer and never a couch potato but wanna start trying to carve some shape now but struggle with the nights at work and the next day
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    robert123
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    Re: Working nights and cutting body fat 2014/10/30 17:47:37 (permalink)
    effs? 
     
    the more info the better, whats your current diet like - give us an example of a few days.
     
    to carve shape, you will need to keep doing weights and just increase cardio. As long as you arnt eating drastically over what you require then you will start to loose weight slowly.
     
    Have a treat meal or 2 once a week just to keep your cravings in check. Dont go over the top but if you keep it reasonably healthy you wont affect your fat loss too much, for instance a home made burger with sweet potato fries and then a protein milk shake for dessert.
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    Ryanj8
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    Re: Working nights and cutting body fat 2014/10/30 18:00:06 (permalink)
    Sorry ephedrine ! ,
    Normal diet
    Breakfast
    porridge with Nutella
    Or brown toast and a protein shake
    Lunch/dinner
    chicken/steak with rice and veg
    At work on nights
    chicken/steak rice and veg
    Protein shake
    Snacks at work my down fall
    Little snack bar things like rice crispy bars , maybe few biscuits
    I always drink plenty of water at night and in the day along with the odd coffee and green tea.
    The snacks are killing me I no but really struggle with nights and there quick and easy, will have little treats as and when during the day as well
    post edited by Ryanj8 - 2014/10/30 18:05:18
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    PAGAN
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    Re: Working nights and cutting body fat 2014/10/30 19:59:40 (permalink)
    Alright mate.
     
    I have worked shifts for years and nights are a bugger. They play havoc with your metabolism and f*ck with blood sugar levels. I always get craving after a night shift.
     
    I too have smashed loads of eph's on a night shift and just drank diet coke but it's not really a long term solution.
     
    Ultimately as suggested above you will need to be in a calorie deficit. It's the standard answer these days but I'd suggest getting the 'Myfitnesspal' ap on your phone and using it to monitor your calorie and macro ( protein / fats/carbs) intake. This does require a bit of getting used to and quite often a fair bit of weighing food but once your used to it, it's a godsend.
     
    Ignore the calorie suggestions on there. Use this link http://manytools.org/handy/bmr-calculator/ to work out what your maintenance calories are then try having 300 cals less per day (on average) and adjust accordingly when you see what happens in the mirror and or on the scales.
     
    That's just a quick and dirty reply but hopefully of some use :)

    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

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    Ryanj8
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    Re: Working nights and cutting body fat 2014/10/30 20:06:57 (permalink)
    Nice one mate it's hard for people to understand unless they have done these shifts , I never had a problem working days shifts in the past .
    Thanks will follow that link and try get in a routine and adjust and get the will power back !
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    Ryanj8
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    Re: Working nights and cutting body fat 2014/10/30 20:06:58 (permalink)
    It's the little treats that u need the next day may try make some protein flapjacks !!??
    post edited by Ryanj8 - 2014/10/30 20:08:33
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    Ryanj8
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    Re: Working nights and cutting body fat 2014/10/30 20:55:01 (permalink)
    Just went on that link mate worked out at 3811 so got something to work toward now , if u have got any tips on any little sweet snacks be gratfull thanks
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    PAGAN
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    Re: Working nights and cutting body fat 2014/10/31 07:50:39 (permalink)
    Well protein bars and cookies are better than a snickers but still usually have a fair few calories.
     
    Something I recently tried was mixing greek yoghurt with jelly. I used the 'Fage , Total'  brand of greek yoghurt which is 0% fat.You make up a sachet of sugar free jelly and get it just to the point of setting then mix in the yoghurt with a hand blender or whisk, then pop it back in the fridge until it sets.  
     
    This guy's stuff looks great but I'm a little put off by the cooking myself lol but if your better than me in the kitchen then it might be of use to you -
     
    http://paulnotsmall.com/

    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

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    Ryanj8
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    Re: Working nights and cutting body fat 2014/10/31 12:44:16 (permalink)
    Thanks a lot mate I'll defo try the jelley and yoghurt sounds nice little treat with zero fat , paulnotsmall web site is spot on too !
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    James
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    Re: Working nights and cutting body fat 2014/11/05 16:57:13 (permalink)
    Welcome to MT - some good advice ^^

    James Collier - MuscleTalk Co-Owner
    @JamesCollierMT


    #13
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