12 hour rotating shift work strategy
I need help!!! I'm new to the forum so first a little about me and my situation. I'm 39, married with 2 kids and I work a 12 hour rotating shift. My schedule keeps me switching from nights to days, 4 nights, 3 days off (72 hours), 3 days, 2 days off (48 hours), 3 nights, 3 days off (72 hours), 4 days, 7 days off. Everything I read is for people who live normal lives. All the nutrition guides say eat this and that at this time, take this suppliment at such and such time so forth and so on. For me I have to leave the house at 5 (AM or PM depending on the day) and I get home at 7. that leaves me 10 hours for sleep and usual dad/husband things. When working weeknights I meet my wife in the driveway when she gets home from work, I say Hi then give her and the kids a kiss and then I'm off to work. I get home at seven with just enough time to see them off at 7:30. When working weekdays I leave the house at 5 AM get home at 7 with just enough time to eat, shower, and visit with the family till bedtime around 9:30. How in the world can I set up a routine around this? Could someone please help me figure out a schedule for everything from when to workout, when to take what suppliments and when to eat meals. It seems to me that the best time to workout is before work on days (4 AM ish) or after 7:30 AM when working nights. I still have to leave time for the family and rest. I can do this but what about nutrition with this schedule? I hope my post isn't too confusing but any insight would be greatly appreciated.