I have been a shift worker for about 14 years and training for about the last 3 years. I work 12 hour shifts on a modified DuPont schedule (work 4nights off 3, work 3 days off 1, work 3nights off 3, work 4 days off 3, work 4 days off 7 then repeat cycle). I read a lot on T-Nation and other sites trying to educate myself to get the best results possible from my training, but everything seems to be written for the folks working 9 to 5 Monday thru Friday. My goals are the same as most I suppose, gain as much muscle as my body will allow while gaining as little fat as possible. I have not yet however even come close to mastering the proper nutrition plan to facilitate this on my schedule. Flip flopping back and forth so much my body never really gets in a pattern so meal times are difficult to keep constant to say the least. I am currently 6’ tall 195lbs @ 13-15%BF, I am looking at shaving off enough BF to get me in the 8-10% range but just can’t seem to get there and feel that my diet or meal timing I should say is what’s holding me back. I have a good training plan that has been producing gains and I always work out at the end of my day whether it be at night when I get home after working days or in the morning when I get home after working nights. This brings me to another concern I have though, in that I always end up training having my post workout meal/shake and going straight to sleep; not sure what negative impacts that may have. If there are any of you guys in the same boat as me or any of the experts out there that have some insight into the proper diet/training plan especially as it relates to meal timing for a shift worker I would appreciate the help.
Thanks in advance…ew