I work nights as a supervisor, 7pm-7. Sometimes 3, sometimes 4, sometimes 7 days a week. I have a wife and 2 kids, and my schedule is such that the only times I can lift are either early mornings on my days off, or immediately after my shift, which is never optimal since I’ve been on my feet for 12 hours prior to my session. My question is regarding my nutrition and the timing of my consumption on lifting/work days. How does this diet look?
Get off work at 7, take a pre-workout and hit the gym by 8.
Home by 9-930, take a protein shake with 1 scoop ON protein powder, two percent milk, a banana, and peanut butter in it.
10-1030: 2 scrambled eggs, 3 slices turkey bacon, half avocado, spinach, cottage cheese, hot sauce
Then I’ll sleep until about 6 pm, and consume another protein shake identical to my post workout shake within 15 minutes of waking.
Once I get to work, I’ll have an apple or an orange with a scoop of peanut butter.
11pm-midnightish: Half pound ground turkey with chopped green peppers, celery, onion, and brown rice.
2-3am: same turkey/rice dish serving, or a chicken breast with brown rice and broccoli.
6am: either 1 cup cottage cheese and sweet potato or 1 cup plain Greek yogurt with blueberries and strawberries.
Then back home at 730 and to the gym again, if it’s a lifting day. I’m on a 2 on, one off, 2 on, two off upper/lower split, and I’m 27 years old, 6’4, 220 with an estimated 15-18% body fat.
Should I be eating more before going to bed, since I’m asleep within a couple hours of finishing my workout?
Thanks in advance.