View Full Version : Looking for nutrition and meal plan advice

04-02-2017, 06:53 PM
I've been doing a lot of research on nutrition meal prepping and training and all of the plans I see are based around someone who works a 9a-5p type work schedule. I work an evening shift (3p-11p). My main question is how I make a training/meal schedule work with my work schedule, what times I should eat should I eat before I go to the gym is always the question I get the most conflicting responses to. I'm gonna lay out my daily routine I'd appreciate any input or tweaks I should make

I usually wake up at 8-830 take care of the dog other stuff around the house in the gym by 10a start with a 15 min warm up on the bike/treadmill lift than do 45min cardio after I lift take down a protein shake in the car on the way home usually have breakfast around 1145-12 finish up the usual house hold chores and than shower and leave the house around 220 for work...here's where I have trouble I'm usually not hungry before I leave for work I'm usually still good from breakfast so I usually don't have a lunch I just drink a protein shake on my way to work I usually try to fit in a snack at around 5 than I take my dinner break around 7-730...

My goal right now bc I'm around 385 is to get to 350 but my ultimate goal is 260...I appreciate anyone who takes the time to respond and any input will be helpful

And I'm 28 not 47 I don't know why it says I'm 47

04-03-2017, 02:50 AM
TDEE Calculator (http://iifym.com/tdee-calculator/)

Calculating Calories and Macronutrients (http://forum.bodybuilding.com/showthread.php?t=156380533)

Nutrition (http://forum.bodybuilding.com/forumdisplay.php?f=13)

Workout Routines (http://forum.bodybuilding.com/forumdisplay.php?f=8)

Check out these links above. I would say the first step is to figure out what your caloric needs are and macros. Then the timing doesn't matter as much as just getting in the appropriate amount of calories and hitting your macros. Deciding whether you need to eat or not before training just depends on you and how you want to set up your meals to get in your numbers each day. For me I have to eat before I train.

04-03-2017, 02:58 AM
Good advice, specific questions going forward will be best posted in nutrition forum.

04-03-2017, 07:21 AM
Check birthday field in Dashboard\Manage Profile\About Me.


And I'm 28 not 47 I don't know why it says I'm 47[/QUOTE]

04-04-2017, 03:26 PM
It doesn't matter when you eat, just that you eat, hit your macros and calorie goals.

I would stop chugging down protein shakes if you are concerned about how little actual food you are eating. Don't see the point in drinking a protein shake on the way home from the gym then you turn around and eat a full meal right after. Of course you aren't hungry before you leave for work.

Just work your food schedule in which way best suits you. If you need to eat breakfast before your workout in order to feel hungry for lunch before you leave for work, do that.

I recently changed my meal plan from eating breakfast at 6am, going to workout, and getting to work at 830 to eat breakfast again. I'm starving to death by 9am every morning no matter if I ate before a workout or not. So I just said screw it and I eat a breakfast twice as big once I get to work. I was really forcing myself to eat at 6am anyways and it had no benefit because I was still hungry after my workout.

Do what works for you. No need for things to be particular in terms of timing. Just get your calories and macros in.