I work 8 hour shifts 5 days/week on nights, 11pm to 7am. Here is my typical schedule(when not dieting).
2:30pm get out of bed hopefully
shake out the cobwebs, take supplements, drink pre-workout shake before weight training
3:30pm be out in my garage home gym or on the elliptical for some high-intensity cardio
4:00pm finish workout(if cardio)
4:30-5:00pm finish workout(if weights)
5:30 pm drink post-workout shake if I’m done feeling nauseous
7:00 pm eat first meal
8:30-9:00 or 9:30 pm take nap if needed
9:45 pm bag up meals (mostly MRP’s and almonds) and water for work; eat meal #2
10:15 pm leave for work
10:35 pm arrive at work
12:30 am meal #3
1:00 am usual break time; powerwalk for 25 minutes
4:00 am meal #4
7:00 am leave work
7:25 am arrive home; eat meal #5(usually whole food)
8:00-8:30 am be in bed
This is what works for me. I know I only get 6 hours of sleep, but if you count the nap, it’s around 6 1/2 to 7 hours. I seem to not be as tired at work with this schedule rather than sleeping 8 straight hours.
I take thermogenics when I get up, right before work and then sometime in the middle of the night as needed.
I switch things around on my weekend too. I like to feel like I have some kind of normal life. On my “Friday” I’ll come home, sleep for 3-4 hours and then get up. This allows me enough rest to not feel like a zombie the rest of the day, but still be able to sleep that night hopefully.
I’ll sleep that night, get up early (7 am) the next day, and go to bed usually late the next night(11-12am). Then the day I go back to work I’ll sleep in until around 10-11:00 am and be up until the next morning when I go to bed at 8-8:30 am.