I need some help with my nutrition. Been working over night for about 4 years now and my schedule will not change for a long long time. I'm a dad and my job is pretty physical. I work Sunday-Wednesday 2000-0600.
Sunday- I do 5/3/1 for bench(340) including other acessory exercises Just prior to work
Monday-crossfit (save your criticism for someone else been working out since I was 15 and I like it) then hit the regular gym and murder my upper back also about an hour workout and my shift
Tue- crossfit and BJJ then arms about an arm at gym while on shift.
Wed- work from 1400-0600 that night at work is uauslly pretty active
Thur- off from work. Crossfit around 1600-1700. Then BJJ at 1830-2000ish.
Fri- BJJ 1030 no work and I do 5/3/1 for deadlift (475) plus acessory exercises
Sat-no work and BJJ at 1030.
anyone that's been on a midnight type schedule will tell you that there are certain things about being on mid nights that the rest of the world just won't get. Like sleep! I sleep ok during the week. As long as the kids are in school I can get a pretty decent sleep in.
This is where I need a hand. Should I just eat like a mad man as long as it's a decent nutrient should I be eating it? I'm stuck at 18% BF Id like to get between 10-15%. Obviously I'm putting the work in but im having a hard time dialing in my food intake. ive always been in pretty good shape but the last 2 years I can't seem to stay lean. I like cabs so I'm not apposed to them. I usually try keep my protien up as much as I can.
Let me know what you think.
I'm usually between 205 and 210. And 5'11.
Thanks in advance for the help. I'm not apposed to supplements either. I supplemets with creatine, alcar, alpha gpc, bcaa, beta alanine and regularly take protien shakes when time is an issue.