Any bbers in construction/heavy manufacturing?

bezonato · 03-14-2009, 06:56 AM

So I just recently switched to a new job that requires me to be on-site. In a day typically I have to move a lot, lift heavy things and climb ladders (some are over 100 feet). Just to get up I have to climb a tower(stairs) that is 100 ft high (sometimes 4-5 times in a day).

Th problem is compounded by the fact that for the last 5 years (college and work) for me mostly involved being behind a desk. So at that time when I got home I would rush straight to the gym to burn excess energy. Here on the other hand I find that I am so tired by the time I get home I just want to sit on the couch and relax.

So my question to people in similar industries is how do you do it? What kind of workout program do you use? What diet and nutrition tricks do you follow? Any special pre and post workout meals?

This might be just a case of transition where I need to give my body time to adjust. But then again I might learn something useful from you guys so do share. Oh and in case this has already been covered I apologize for the repeat post. I was unable to find any relevant information using search.

Thanks all

FarmerAL · 03-14-2009, 07:18 AM

Definetly a case of transition.I work on my farm and i am doing heavy lifting-then sitting-tractors etc throughout my day.I eat like a horse-huge farm breakfast-whey with milk pre and post workout-fish oil for joint pain-this helps- multivitamin- and watch my form and find myself thinking of muscles and posture constantly.I switched years back to a 5 day split to save time.Dead lifts and squats are a must for me.This is not a begginer program necesarily.
monday-Chest 50 minutes
Tuesday-Back 50 minutes
Wednesday-Legs 1 hour
Thursday-Rest form lifting
Friday Shoulders 1 hour plus
Saturday Triceps/arms 50 minutes

I will start over tuesday , i take a day off -if say i have moved a ton of 100 pound feed sacks etc.

GuyJin · 03-14-2009, 07:25 AM

FWIW, years ago (in my late teens) I worked at a heavy labour job; had to get up at 4:30 in the a.m., start work at 6 and keep going until about 2. Not much time to eat properly and gain. Or so I thought.

What kept me going was the following. After work was over, I'd eat a sandwich with some milk, drive to the gym (about forty minutes away) and focus mainly on doing the basics: Benches, squats or leg presses, militaries, rows or chins, and a few isos just for fun (and if I had any energy). I did this three days a week, came home, and ate and ate. Gained only about ten pounds the first year--roughly 70% muscle, but there was fat gain as well) and got really strong in the process. While the first two weeks was rough getting used to it all, I soon got into it and looked forward to each day.

In essence, I was doing a 5x5 programme before I'd even read about it.

What I'd suggest to you is to do the same thing. Eat well before work, eat while working (if possible) and once you're finished, go straight to the gym and stick to the basics. Start with two days a week i.e. Monday and Thursday; if you adapt well, move to three days a week. I'm sure your body will get used to it in time. In your case, less is better, at least when you're starting out.

Good luck.

bezonato · 03-14-2009, 07:45 AM

Sweet thanks for the tips guys.

I'll stick to the basics as suggested and ramp up with time. I am lucky that I have access to a fridge and microwave and so can bring loads of food with me for the day.

lightningwatche · 03-15-2009, 12:31 AM

I have a physical job. I find i just need to space my workouts out further.

mlrush · 03-15-2009, 12:40 AM

i work in a coal power plant and it can be very physical demanding sometimes. Walking 10+ stories in steel toe boots can painful after a leg workout, just like shoveling load after load of coal, after a good arm or chest workout. When i first got the job it was hard, but once i got used to it it wasnt bad at all. Like when i first started lifting heavy then doing my daily task at work it was hard for the first month or so, now i barely notice. Now and then it can be a bit overwhelming, but for the most part doing physical labor all day puts u ahead of the game. Invest in a good preworkout drink, when i started taking NO explode i felt much better going into my workouts after a long day/nights work. As far as post workout drinks, protein all the way.

bezonato · 03-15-2009, 02:09 AM

Quote:

Originally Posted by mlrush

i work in a coal power plant and it can be very physical demanding sometimes. Walking 10+ stories in steel toe boots can painful after a leg workout, just like shoveling load after load of coal, after a good arm or chest workout. When i first got the job it was hard, but once i got used to it it wasnt bad at all. Like when i first started lifting heavy then doing my daily task at work it was hard for the first month or so, now i barely notice. Now and then it can be a bit overwhelming, but for the most part doing physical labor all day puts u ahead of the game. Invest in a good preworkout drink, when i started taking NO explode i felt much better going into my workouts after a long day/nights work. As far as post workout drinks, protein all the way.

Yeah my legs are killing me. They have been aching pretty much every day for the past couple of weeks. Though that might help develop them. I have been sitting in the sauna 3 X times a week and that helps a little.