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keliska
New member
HI,
I haveproblem, now I have crazy work hours. I work 7 days at week overnight. So each day I start work at 1AM, but my problem is that One week I'm going sleeping after work and second week before work.
So it look this
1. week
1 AM start work
5.30 finish work
6 AM-6.30 I'm at home
6.30 - 7AM I'm going sleeping
2 PM I wake up
3-4 PM workout
then sometimes I have rest before work..if I'm tired around 10-12 I sleep
2. week
12 .15AM wake up
1 AM start work
5.30 finish work
6 - 6.30 I'm at home
6.30 - 8.30 I have rest sometimes I sleep
9.30AM workout
5 PM-6PM I'm going sleeping
so littel bit crazy but my question is...I need help with schedule of my eating. whaen can I eat carbs and when I should keep off them.
Up to now my schedule look similay asi WEEK 2...so I'm going sleeping before work.
this is my eating plan:
1. 1/2 cup oatmel cooked + 2 Tb oat bran +1/2 apple+ 3 egg whites {sometimes I add in oatmeal 3 teas. yoghurt FF}+ 1 teas. almond butter
2. 15 g protein {egg. whites or tuna..} + veggies {letu., broccol, pepper} + 1 pumpernickel bread or rice or lentils...+ 10 piece of almonds or peanuts
3.before workout 20 g protein + 1/2 cup oatmeal+ oat bran
4. protein shake 20 g protein + 15 g carbs { rice, potato or fruit}
5. 20 g protein {fish, chicken or tuna..} + veggies
6. protein if I'm hungry
and my workout schedule is:
Mo - chest+bic
Tu - 35 min cardio HIIT+ abs
Wen - Legs + tric
Thur - cardio 35 min HIIT+ abs
Fri- schoul+back
Satur - cardio if I have time
Sun - Off
so please help me with schedule I'm confused!!!!
I haveproblem, now I have crazy work hours. I work 7 days at week overnight. So each day I start work at 1AM, but my problem is that One week I'm going sleeping after work and second week before work.
So it look this
1. week
1 AM start work
5.30 finish work
6 AM-6.30 I'm at home
6.30 - 7AM I'm going sleeping
2 PM I wake up
3-4 PM workout
then sometimes I have rest before work..if I'm tired around 10-12 I sleep
2. week
12 .15AM wake up
1 AM start work
5.30 finish work
6 - 6.30 I'm at home
6.30 - 8.30 I have rest sometimes I sleep
9.30AM workout
5 PM-6PM I'm going sleeping
so littel bit crazy but my question is...I need help with schedule of my eating. whaen can I eat carbs and when I should keep off them.
Up to now my schedule look similay asi WEEK 2...so I'm going sleeping before work.
this is my eating plan:
1. 1/2 cup oatmel cooked + 2 Tb oat bran +1/2 apple+ 3 egg whites {sometimes I add in oatmeal 3 teas. yoghurt FF}+ 1 teas. almond butter
2. 15 g protein {egg. whites or tuna..} + veggies {letu., broccol, pepper} + 1 pumpernickel bread or rice or lentils...+ 10 piece of almonds or peanuts
3.before workout 20 g protein + 1/2 cup oatmeal+ oat bran
4. protein shake 20 g protein + 15 g carbs { rice, potato or fruit}
5. 20 g protein {fish, chicken or tuna..} + veggies
6. protein if I'm hungry
and my workout schedule is:
Mo - chest+bic
Tu - 35 min cardio HIIT+ abs
Wen - Legs + tric
Thur - cardio 35 min HIIT+ abs
Fri- schoul+back
Satur - cardio if I have time
Sun - Off
so please help me with schedule I'm confused!!!!
oops!
