work and lifting

[anonymous_475692]

for all of you who work long hours, how do you balance out your work schedule with bodybuilding?. share how you plan and schedule your days and workout routines an even plan your meals throughout your busy days like what works best for you?.

 

[ddp7]

Basically,fasting cardio 6:00 AM eod or e3d,the same regard weights.

Day 1 weights
Day2 cardio hiit
Day 3 weights
Day 4 cardio hiit
Day5 weights
Day6 cardio liss or walk or rest
Day 7 rest

 

[ddp7]

That planning is just an example

 

[Perrin Aybara]

I work 7am to 3:30pm Monday through Friday, I get up at 5:30am all those days. I currently lift Sunday, Monday, Wednesday and Friday.

I prep my lunches a few days at a time. On off days from the gym I'll go lower calorie and lower carb. Same with breakfast, dinner and my daily shake. I blend those up the night before and take it to work in two shaker cups to drink mid morning and mid afternoon. I put a lot of real food ingredients in it, too.

Monday through Friday will look like this.

5:45am breakfast
9:30am first shake
11:30am lunch
2:00pm second shake
4:15pm gym on Monday, Wednesday and Friday
6:30-7:00pm dinner

Saturday is mostly a cheat day on food and to relax and do whatever.
Sunday I'll get up and go to the gym usually by 10am or 11am. I treat it like a weekday for food, just the times are different and I'll chug the whole shake at once after the gym that I normally split in two.

Wednesday starts my training week with my deadlift and bench day. Friday is bench and squat. Sunday is squat and deadlift. Monday is full bodybuilding day. I put the squat day on Sunday because it's the one I want to go in fresh on. Monday is an easy day and that's fitting for Monday. The others it's just where they fall, but I occasionally swap them if I have something going on that night.

 

[ddp7]

I work 7am to 3:30pm Monday through Friday, I get up at 5:30am all those days. I currently lift Sunday, Monday, Wednesday and Friday.

I prep my lunches a few days at a time. On off days from the gym I'll go lower calorie and lower carb. Same with breakfast, dinner and my daily shake. I blend those up the night before and take it to work in two shaker cups to drink mid morning and mid afternoon. I put a lot of real food ingredients in it, too.

Monday through Friday will look like this.

5:45am breakfast
9:30am first shake
11:30am lunch
2:00pm second shake
4:15pm gym on Monday, Wednesday and Friday
6:30-7:00pm dinner

Saturday is mostly a cheat day on food and to relax and do whatever.
Sunday I'll get up and go to the gym usually by 10am or 11am. I treat it like a weekday for food, just the times are different and I'll chug the whole shake at once after the gym that I normally split in two.

Wednesday starts my training week with my deadlift and bench day. Friday is bench and squat. Sunday is squat and deadlift. Monday is full bodybuilding day. I put the squat day on Sunday because it's the one I want to go in fresh on. Monday is an easy day and that's fitting for Monday. The others it's just where they fall, but I occasionally swap them if I have something going on that night.

Full bodybuilding day= full body?

 

[Perrin Aybara]

Full bodybuilding day= full body?

Yes. Just a few things.

 

[ddp7]

Yes. Just a few things.

ok,thanks man.

 

[Kakarot]

I get to work at 7am get off at 5:30pm. I wake up at 4:30am on lift days during the week Monday, Wednesday, Friday. Saturday mornings I get to the gym at 7am. I spend about an 1 1/2hrs during the week and some times 2+ on Saturdays. Meal prep on Sundays. Friday is cheat day, Saturday morning is heavy day for ether bench or deads....regular squats fuck my knee up way too much but I do box squats and other accessory work to try to make up for it.

 

[ddp7]

I get to work at 7am get off at 5:30pm. I wake up at 4:30am on lift days during the week Monday, Wednesday, Friday. Saturday mornings I get to the gym at 7am. I spend about an 1 1/2hrs during the week and some times 2+ on Saturdays. Meal prep on Sundays. Friday is cheat day, Saturday morning is heavy day for ether bench or deads....regular squats fuck my knee up way too much but I do box squats and other accessory work to try to make up for it.

4:30 u kidding me?? My respect sir

 

[insaiyan93]

Wake up 6, lay in bed and contemplate every life choice ive ever made till 6:30, shower dress and eat out the door by 7:30, arrive at the gym around 7:45, start warming up and stretching/rolling by 8, lifting by 8:30, leave by 10:45-11 home by 11:30, shower and have lunch and maybe nap ir just lay around till 2 when i go to work i have a stove at work so i make my afternoon/evening meals there. Get off at 10, do fun stuff guitar/videogames and have a last meal and bed by 12 then get up and do it all again lol

 

[ddp7]

Wake up 6, lay in bed and contemplate every life choice ive ever made till 6:30, shower dress and eat out the door by 7:30, arrive at the gym around 7:45, start warming up and stretching/rolling by 8, lifting by 8:30, leave by 10:45-11 home by 11:30, shower and have lunch and maybe nap ir just lay around till 2 when i go to work i have a stove at work so i make my afternoon/evening meals there. Get off at 10, do fun stuff guitar/videogames and have a last meal and bed by 12 then get up and do it all again lol

U lil sob

 

[Xragexx]

Wake up 6, lay in bed and contemplate every life choice ive ever made till 6:30, shower dress and eat out the door by 7:30, arrive at the gym around 7:45, start warming up and stretching/rolling by 8, lifting by 8:30, leave by 10:45-11 home by 11:30, shower and have lunch and maybe nap ir just lay around till 2 when i go to work i have a stove at work so i make my afternoon/evening meals there. Get off at 10, do fun stuff guitar/videogames and have a last meal and bed by 12 then get up and do it all again lol

Wow man, that's intense..I have to have waay more sleep than that

 

[Kakarot]

Wow man, that's intense..I have to have waay more sleep than that

Agreed on the sleep I need a minimum of 7hrs or I start stabbing coworkers with screwdrivers.

 

[Cyrix]

I work 8-20 hrs a day and work a rotating schedule. Tuesday to Monday 7-3,wed to Tuesday 3-11 and Friday to Thursday 11-7 (all subject to 8 to 12 hours extra a day) with a 4 day break and start rotation again. I make time no matter what. All other aspects of my life cater to training and are planned around it.

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Edit: I don't have breaks but I'm rarely busy so I eat 3 to 4 meals each 8 hrs I'm at work. It just takes prep.

 

[Kakarot]

I work 8-20 hrs a day and work a rotating schedule. Tuesday to Monday 7-3,wed to Tuesday 3-11 and Friday to Thursday 11-7 (all subject to 8 to 12 hours extra a day) with a 4 day break and start rotation again. I make time no matter what. All other aspects of my life cater to training and are planned around it.

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Edit: I don't have breaks but I'm rarely busy so I eat 3 to 4 meals each 8 hrs I'm at work. It just takes prep.

I've done similar hours. Meal prep is the only way to make it work.

 

[insaiyan93]

Wow man, that's intense..I have to have waay more sleep than that

Its not enough, its never enough ,i love sleep. I could try and go to sleep right when i get home from work but its hard plus ive noticed i dont feel much difference between 6 and 8 hours.

 

[Cyrix]

I don't sleep as much as if like but I sleep at work too haha

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[Xragexx]

I have to have 7.5 hours or I'm taking doors off the hinges in the mornings lol

 

[insaiyan93]

I have to have 7.5 hours or I'm taking doors off the hinges in the mornings lol

I hear ya, fam. Im not a morning person at all, never have been, i just do what i got to do. I may be tired 24/7 but id feel a lot worse if I was lifting. I probbaly could sleep 2 hours later but then i would have to go straight to work when i get home and i like having those couple hours to unwind and just recuperate from the workout.

 

[insaiyan93]

Plus i usually get to sleep in till like noon on saturday and Sunday haha