I have some questions regarding your full day of eating, and I would really appreciate your help.
I’m getting into counting my macros and following this video really helped out, but I was wondering do you eat the same way every day or do you maybe change it up from time to time whilst keeping the same macros? Also i’m trying to be in a caloric surplus, my goal is to gain weight but obviously at steady rate, could you guide me to what would be the most optimal for my goal i.e. calorie intake/macros and daily lifestyle changes. I Would also appreciate your insight on my training schedule, as I’m abit worried that my work schedule could be hindering my performance in the gym.
Current weight - 75kg
Height - 5’’ 76
Eating habits - Clean (pretty much the same foods mentioned in the video limiting red meat to x3 /week ( 4 - 5 meals daily 3-5 hrs apart (last meal usually a shake before bed)
Sleeping habits - ( I work on a day,night, rest off shift mon-sun), night shift is the only day where I tend to eat later on during the day to compensate for the hours that i’ll be awake while at work from (7pm to 7am ). at the end of my night shift I usually eat my first breakfast before heading to bed, when i’m awake again i’ll have my second meal of the day.
Workout routine - I try to workaround my shitty work schedule and it currently looks like this.
Day shift = (Rest day), night shift = (morning workout) , Rest day after night shift = (rest) , off day (morning workout) but that sometimes puts my training all over the place so i’m thinking of swapping things around. Day shift = (workout) , night shift = (morning workout) , rest day after night shift = (rest) off day = (morning workout) and I usually always have another day shift in 1 week so then that would put me to 4 workouts per week.
I’m also thinking of changing my role within the company I work in because of how the night shift actually interferes in so many variables for my traininig output, apologies for the bombardment of questions, but I’ve had so many trainers telling me different things leading me in dead ends and sometimes even fatigued and hopeless, I only recently found BBM and honestly watching your “whole day of eating video” already helped me tremondously.
I know my concerns about my workout routine/work balance shouldn’t be posted in this directory, so would it be possible to post it in the “Training Q&A” and get a definitive answer
over there?
No worries Jordan, I’m currently running the Untamed method by Alan Thrall, and the provided spreadsheet by BBM. It’s great so far but I’m unsure if my work schedule is optimal for my performance output in the gym. Just some background from my end, I work on a 24x7 shift basis, the night shift usually leaves me lacking enough rest to recover and I occasionally feel fatigued more than other days. My training routine is split like so, (Day 1 train, Day2 rest, day 3, train, day 4 rest , day 5 train , day 6 rest , day 7 train). I usually leave my day shifts as a rest day and the day after my night shift also a rest day.
My question is, is it optimal to leave a day apart on training days or should I switch it around to workout out 2 days on 1 day off and 2 days on, and leave the rest of the days as rest days? And have you ever had clients that suffered similar issues because of night shifts? I know as humans we’re not made to stay up at night and our body evidentely tells us to shut down, and pushing through that does more harm than good but could it be that i’m in a sleep debt and could be causing me to underperform?
greatly appreciate your time for answering my questions.
I wouldn’t train more than 4x/wk with weights in this scenario unless you’re splitting sessions in order to get all the training in or you’re referring to GPP work as one of the days you’re training.
I don’t think it matters if you take a day between training days.
I’m wondering if you would like to shead light on the activity level input you used imon the body weight calculator? I feel like I get super high calorie amounts for my weight loss plan.
Thanks!
The NIH BW planner has descriptions of all their categories once you select them.
