work schedule and work-out/diet question

[Batman]

I just changed shifts (done every 2 months) to the 3pm-11pm shift and have a question about diet and work-out. I have access to a gym at work 24 hours a day, but the commute is a killer due to traffic and distance. So, when working this shift, I tend to do my workouts after work starting at 11:15pm. My question is regarding diet at that time of night. On work-out nights, I will probably stay up until around 2am. I typically consume a MRP (Myoplex deluxe) upon conclusion of the workout, then try to eat again about an hour later. My concerns are that I'm trying to cut down (5'10" and currently 197 @ ~17% BF) my BF to around 12% and stay in the 190's, but wonder if the carbs that close to bed time will have a great impact on my goals. I typically workout 3-4 times per week, and have to worry about this only 2-3 times a week as I have one workout on my day off. I've tried in the past on this shift to workout before shift, but I either have to leave quite early (traffic, shower & change & eat) which makes it very difficult to accomplish my daily requirements or skip the workout altogether. Any input?

[Batman]

Anyone????

[wedgylx]

I just changed shifts (done every 2 months) to the 3pm-11pm shift and have a question about diet and work-out. I have access to a gym at work 24 hours a day, but the commute is a killer due to traffic and distance. So, when working this shift, I tend to do my workouts after work starting at 11:15pm. My question is regarding diet at that time of night. On work-out nights, I will probably stay up until around 2am. I typically consume a MRP (Myoplex deluxe) upon conclusion of the workout, then try to eat again about an hour later. My concerns are that I'm trying to cut down (5'10" and currently 197 @ ~17% BF) my BF to around 12% and stay in the 190's, but wonder if the carbs that close to bed time will have a great impact on my goals. I typically workout 3-4 times per week, and have to worry about this only 2-3 times a week as I have one workout on my day off. I've tried in the past on this shift to workout before shift, but I either have to leave quite early (traffic, shower & change & eat) which makes it very difficult to accomplish my daily requirements or skip the workout altogether. Any input?

I really wouldnt worry about it, you're burning enough calories during your workout to makeup for the carbs. Plus, just stopping carb intake post workout wouldnt be a wise decision

[Batman]

Thanks for the reply. I really don't plan to eliminate the carbs, just minimize them after 6-7pm. I'm pushing around 2400 cals daily with a 55 (p), 35 (c), 10 (f) macro. I may have to up this somewhat as I've already come down to 193.5 in the first 5 days and dropped to 16% BF. So I've dropped 3.5lbs and 1% BF. I take the measurements at the same time everyday to try and stay as consistent as possible. We'll see!

[dinoiii]

dinoiii's principle #8976:
"For every three pounds of muscle you lose during the prototypical cut, it can be guesstimated to expect a one-pound muscle loss if not all diet, supplement, lifestyle requirements are not in order!"

You batman will be challenged with the following conundrum:
lifestyle - dec sleep or some area will suffer, however, if you start sacrificing gym time, you are putting yourself at a disadvantage as well. No one grows (or even maintains for that matter) while away from the gym. Additionally fat loss is made that much more challenging, however the last is not "impossible" but you have desire to stay in the 190s (implying you would like to keep some muscle).

dinoiii's principle #3421:
"Each day you opt out of a workout, you have the potential of losing up to 35% of your strength. True muscle on the other hand is a bit more of a challenge to lose at the same rate (see above)."

please don't miss your workouts!

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First, I am going to say bump up the fat tally to 30% of the diet as gluconeogenesis can have about the same amount of detriments on fat loss as if you had your CHOs sitting at 70%. A more appropriate ratio taking into account protein requisites for RMR and expenditure in the gym, a 50/30/20 - P/F/C ratio is more appropriate for what you have outlined above given your lifestyle situation.

What kind of work is it that you do? This may dictate an adjustment in calories (leaving the same ratio I have offered above) that are required.

Your carbs will be most beneficial in a TKD-fashion. Targeted Ketogenics would place a good portion in your immediate PWO shake and keeping them as low as possible through the remainder of the day, inclusive of upon waking.

[Batman]

Hmmm...interesting. If I follow what you are suggesting, I need to consider taking in a majority of the carbs (on work-out nights) PWO and minimize carb intake throughout the day? So far I have not skipped any workouts and I'm getting around 7+ hours sleep a night. Unfortunately, the sleep is broken sleep as I'm going through my schedule transition. This takes about 2 weeks on average to straighten out. Anyway, to answer your question, I'm a police officer.

[dinoiii]

I asked about your work type because of the potential of laborous work requiring huge caloric adjustments. While I am sure you don't fit the prototypical cop with coffee and doghnuts sitting in your squad car picture I have conjured up... I am not sure I got any closer to figuring out activity demands as my knowledge of a police officer's life is limited to two ride-a-long's with a friend in the same position, I did out of curiosity's sake (the last of which was 3 years ago).

And trying my version of keeping carbs for the post workout time frame while omitting them the remainder of the day need only be run on a trial basis - say about a week or two and I am sure you will agree for your situation it is likely ideal.

[Batman]

Thanks, Dino. This particular shift is the most strenuous of the three we work, mostly because more people are home and awake...therefore the calls for service increase. Overall, it's not a physically demanding job. I have been trying what you've suggested, but only on workout days. I feel too lethargic if I cut the carbs out/down throughout the day. Makes it difficult to focus sometimes! I'll play with it as I go. Again, trying to stay in the 190's (down to 190.5 as of this morning), but cut BF. I'm going to have to bump my calories up some to slow the weight loss, I believe, as I'm dropping kinda fast IMO (197 as of 1/16/06).

[dinoiii]

You may find it beneficial to add a handful of nuts (hehe, no not the kind that reside between your legs), but those high in monounsaturats to have with each meal!!!

Additionally grabbing a bottle of coconut oil (high in MCTs which work as a great energy source in low carb times) to fend off potential lethargy on lower-carb days.

[Batman]

Done. If things change over the next few days, I'll post to let you know.

[dinoiii]

Hey bat

how are those energy levels. there are a few other tricks should MCT incorporation, etc... not have done the trick. Let me know.

[Batman]

hey Dino, thanks for asking. energy is up and all seems well. BF is down to 14.9 (from 17ish) and I'm at 189-190. i'm throwing an ounce of peanuts in with each of 4 shakes and think it's working with the weight management. As for the cocnut oil...haven't had the need to use it as my energy seems to be consistent throughout the day now. I still hit the gym 3 days a week and limit carbs throughout the day on W/O days only as previously mentioned. I'm thinking the lethargy was more from the shift change than the low carb intake. out of curiousity, though, if you'd like to share those other ideas, it might make for some variety if the need should arise!