Diet and nutrition help for shift worker?

[MuffledScream]

Hey guys, looking for a little help with nutrition to get back in shape. So before I get to that, I thought I should give a little back story. I always used to be a big kid, coming from a very European household. I used to be 5'10" and 230 lbs with about 30% bf. Then I got into cycling. I went from 230 lbs to 155 lbs in about 10 months, but could not bench 50 lbs to save my life. My waist went from 38" to 28". I started to get really sick all the time, it made me realize that nothing but cardio is very bad for me. Anyways, fast forward to today. I'm now 5'10" and 202 lbs with 20-22 % bf. I work in an automotive factory, which is shift work. My shifts range from 7:00 am to 5:30 pm for 2 weeks to 5:30 pm to 4:00 am. So needless to say, sleep is at a premium which I never seem to get enough of. But back to the point and the help needed. I am having a hard time figuring out nutrition and timing of meals and food, because of shift work. I am looking to eventually compete in a physique or bodybuilding competition. Does anyone one have any tips or advice you could give me? Any help is greatly appreciated.

Thanks in advance for all the responses.
Nik

[TT Eric]

There is a lot of good coaches here if you are looking to do a diet, reduce BF% and have a good follow up.

Here is some tips:

If you are training try to eat 1.5g of proteins per lbs of BW (so around 300g) per day divided equally in 5-6 meals and evenly spaced, whatever the shift you have, start with your 1st meal and try to eat another meal every 3hrs. 3 solids and 3 liquids meals is a good way to go. Try to have some fat into each meal, depending of your caloric need it could be 20g, 30g, 40g per meal. And I dunno if you work hard physically, but usually best time to take carbs are around work-out, some before and after. But if you wanna loose BF%, you can cut them.

Try to eat organic and whole foods. Organic meats, eggs, butter, olive oil, coconut oil, wild fishes, whey, nuts, organic raw dairies (hard to get), sweet potatoes, rice, vegetables are among favorites foods to be healthy. Stay away from refined carbs, juices, sugars, wheat and grains, processed meats and non organic meats, vegetable oils, margarine, pasteurized dairies, processed food in general, artificial flavors, colors, sweeteners.

Train to be strong and build muscle in the gym, try to avoid steady cardio. Use HIIT (high intensity interval training) or slow pace cardio like brisk walking.

Check this thread if you wanna cut: http://www.canadabodybuilding.com/showthread.php?4487-Dave-Palumbo-Diet&highlight=dave+palumbo

Hope this help.

Eric

[MuffledScream]

Thanks Eric. I have a very physical job. I use and fight with a clamp hoist installing car batteries for 10 hours. My work station is about 30-40 feet long and I walk up and down it about 800 times a shift, if not more. I just didn't know if I should change my meals up depending on shifts. Liquid meals at work don't work, I would be running to the bathroom all day. Also I am allergic to dairy so all whey is out too. As for protein intake, is it based on my weight now? Or my goal weight? I've always wondered that.
Thanks, Nik.

[St]

I did factory work for years.

I eat good just before I started work. But the first break was about 2-3 hours, and same for lunch all breaks were about 2-3 hours.

I eat tuna with maple beans, corn witch is high in carbs.

Meat loaf, chicken salad with lots of dressing to stay full, lots of fresh fruit, nuts are great as there are lots of cals.

[TT Eric]

Protein = actual weight x 1.5!

Allergic or intolerant to dairies! I can't drink pasteurized milk, can't take whey concentrate, but whey Isolate (no lactose) = 100% fine.

If really allergic, then there is other options.

Eric

[Andre Gregoire]

Eric gave you good advice up top.

[MuffledScream]

Thanks for the responses guys.

Eric - I'm completely allergic to dairy, which really sucks. I now have to buy vegan protein.

Another big question is how many calories should I really be taking in? With a physical job and working out, I'm not sure what my calories should be at to bulk, or to cut. When I cut calories to lose weight, I feel like crap and tired by the end of the shift at work and then my workouts also suffer. If you guys have any input on this, LMK.

Nik

[TT Eric]

Well you can still go for eggs or beef proteins.

Before talking about calories, I dunno what is your current diet, if you already eat well or you eat some crap/drink sugary drink like juice or soda, but if it's the case just the fact that eating healthy, whole foods and less carbs will work out pretty well, especially if you are at 20%+ BF.

Remember that carbs are fuel only, the body do not need them for any bodily functions, they are not 'essential', only proteins and fats are essentials (we would not survive long without them). So since carbs are fuel only, they will be use as your primary fuel source, meaning if you eat too much of them, you will not burn fat. As long as you have carbs in your system, it will be used for energy and fat oxidation is shut off. Basically if you eat lot of carbs and lots of fats, you will store the fats because the carbs you have eaten will keep you from using the fat you ate.

The reason why so many people are overweight today (vs 100 years ago) is that we switched for a carbs dominant diet, and people today eat so much carbs, more then their body needs, so they are never tapping into their fat reserve, since they have more energy from carbs then their body needs, they store the fats they eat instead of burning it.

So like I said, just the fact to reduce carbs (and continue to eat healthy proteins + fats) intake will have a positive impact on your BF% (and health), you'll be less hungry, have better energy levels (more stable, less crash), improve blood profile, better hormonal profile, loose weight, raise metabolism and LBM, improve insulin sensibility, etc..

Make sure you keep your 6x50g of proteins per day cutting or bulking.

Eric

[Talo]

Try hemp protein


Thanks for the responses guys.

Eric - I'm completely allergic to dairy, which really sucks. I now have to buy vegan protein.

Another big question is how many calories should I really be taking in? With a physical job and working out, I'm not sure what my calories should be at to bulk, or to cut. When I cut calories to lose weight, I feel like crap and tired by the end of the shift at work and then my workouts also suffer. If you guys have any input on this, LMK.

Nik

[MuffledScream]

Hey guys. Egg protein is good. As for beef protein, I looked into it and stuff like Carnivor by Muscles Meds contains whey protein as well. That was not something I was expecting from beef protein.
As for my diet it consists of of chicken, tuna, eggs, lean beef for protein. Lots of veggies, and for carbs it consists of quinoa, rice, oats etc. I have cleaned up my diet over the last month or 2. As for sugar, I don't have any. I have never really had a sweet tooth. If I do crave sweets (rarely), I drink diet pop. So my diet is clean now. I will keep the protein up and the carbs low and from the right sources.

To ask another question. What are your guys opinions on cheat days/meals or refeed days? Do they help or hinder?

Nik