A somewhat new adventure. Improving, but nowhere near where I want to be.
After about a 5 year lay off from the gym and years of making excuses, I am back working out...
Since I work nights, my routines are slightly different. I usually work from 6pm to 2am or 8pm to 4am. My job requires me to work for 80 minutes, then take a 20 minute break. I do not get a lunch break, because we get so many breaks throughout the night. On my breaks I eat, which is nice because it gives me an opportunity to do so.
Starting Feb. 9:
6 days per week - 30 minutes on stationary bike & 20 minutes on treadmill
Every other day - alternate upper body / lower body
One day off per week for rest
Starting March 3:
Every Tuesday & Thursday morning - 50 minutes of Spinning class** followed by 20 minutes of Core Class
Every other day - alternate upper body / lower body
One day off per week for rest
Starting March 17:
Added 1 mile run before Spinning/Core** class
No gym workouts
Diet:
Breakfast-fruit smoothie with two scoops of Optimum protein
Snack-apple sauce, fruit or EAS Myoplex Orginal
Lunch-Chicken breast with baked potato
Snack-EAS Myoplex Orginal
Dinner-Chicken breast
Supplements:
EAS Myoplex Orginal
BSN NO-Xplode-Pre workout
BSN Cellmass-post workout
Animal Pack Vitamins
Tried Hydroxycut Hardcore for a week or so, but stopped because I could not concentrate at work and kept making stupid mistakes. Also, was not able to sleep well. Kept waking up feeling like the inside of my body was extremely hot. Could not cool off. A couple of nights I had to lay on ice packs just to cool down.
Should I be eating a post workout meal after class since I go to bed not long afterwards? I usually have a protein drink afterwards, but there are times that about 2 hours after I go to sleep that I wake up starving.
** My Spinning class are held at 5:15am and I get off work at either 2am or 4am. Is this a good idea to workout in that intensity before I go to bed? I'm usually in bed about 3 or 4 hours after the class.
I usually wake up 4 hours before I go to work and go to the gym, but I am really thinking about stopping that and working out after I get off work so that my workout time is around the same time that I go to my Spinning class. I want to add in some swimming and also in time increase the distance/time that I run before spinning class.
What is the best way for me to incorporate a better workout program in the gym that will supplement the cardio I am getting in Spinning classes, etc?
For me, my Spinning classes are Monday nights (actually Tuesday mornings). Hopefully my work schedule doesn't confuse you guys.
If you take a look at my bodyspace page you will see my weight loss/gain. Right now I am sitting at 198-200 pounds with 18% body fat. I know if I get on track better with my diet and workout routine, I will be able to achieve what I want. My energy levels go up and down throughout the day and I think If I get my rest routine down along with a constant workout schedule things will really start falling in place.
SO.. I guess my questions are:
1) How can I better improve my diet?
2) How should I adjust my workouts to better suit my needs and my work schedule?
3) Should I be supplementing better?
4) Should I be having a post workout meal so close to going to bed?
I hope that I have been able to explain things. All comments and suggestions will be greatly appreciated. You can see my progress pictures on my bodyspace page as well.
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