Schedule and diet dilemma

[boc1982]

My info:
5'9" / 150lbs
Goal: Toning / increasing size

I work as a paramedic, primarily on the night shift. I am pretty satisfied that my routine is sufficient. I work out 4 times a week rotating different muscle groups. I eat lean protein in my meals and supplement with protein shakes. I eat 6 or 7 small meals a day.

However, this is a "normal" day / week.

I frequently work overtime or extended shifts upwards of 18 to 24 hours. My sleep schedule varies greatly. The time of day that I workout constantly changes. On days off I can eat every 3 hours. On work days my meals come when I get get to them. I often miss my "normal xyz" day in my routine.

Heres my questions:

How will my irregular schedule affect my workout?
How will my sleep effect my gains?
How will my time of workout effect my gains?
How should I be eating based on my schedule?

Any help is appreciated.

[muscletrainerdh]

[quote=boc1982;309090]My info:
5'9" / 150lbs
Goal: Toning / increasing size

I work as a paramedic, primarily on the night shift. I am pretty satisfied that my routine is sufficient. I work out 4 times a week rotating different muscle groups. I eat lean protein in my meals and supplement with protein shakes. I eat 6 or 7 small meals a day.

However, this is a "normal" day / week.

I frequently work overtime or extended shifts upwards of 18 to 24 hours. My sleep schedule varies greatly. The time of day that I workout constantly changes. On days off I can eat every 3 hours. On work days my meals come when I get get to them. I often miss my "normal xyz" day in my routine.

Heres my questions:

How will my irregular schedule affect my workout?
## Your workouts may be sub-par if you are not on a regular schedule and haven't fueled your body enough to push it hard in the gym.

How will my sleep effect my gains?
##Your body typically needs at least 6 hours of sleep a night so it can restore and repair itself. Getting less will indeed affect your gains.

How will my time of workout effect my gains?
##Again, probably not too bad if you are getting enough food in and fueling your body before and after your workout, no matter what time it is. You may find that you are stronger at certain times of the day, but ultimately that may not affect your gains if you are feeding properly.

How should I be eating based on my schedule?
##I think you are doing fine. Totall calories in a 24 hour period is what matters and of course the "Post WOrkout Shake" after each workout. If you find that you are not eating enough calories in a day, you will not grow. So if you can't find time for 6 or 7 feedings, just combine two meals.

Good luck,

Dave

[delaroche]

Just to add, don't get discouraged by not being able to gain to your optimal potential. Gains will still come, they just may take a little longer than those of us that get the advantage of a regular routine.

Good luck with the training and welcome to M&S forums.

[boc1982]

Hey thanks guys. Your help is appreciated. Its tough trying to work all these hours and be healthy at the same time.

One more question if you dont mind...

If I am working a 24 hour shift, should I eat 9 or 10 times while Im awake or does that surpass my daily intake of calories?

[Dakoders]

24 hour shifts? Good god, that's crazy! Props to you for being able to do that, man. As far as eating 9-10 times a day; that doesn't sound too bad to me. Then again, I'm not necessarily the person to ask.