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  1. #1
    Didymus is offline Senior Member
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    Default Midnight Shift Diet

    Hey all, I work the midnight shift as a police officer in Chicago. Naturally, this has produced some obstacles to me as far as eating but I've made do. After some recent success with the Slow Carb Diet, I've been looking forward to find a new "diet" that I can adapt long term that will fit my schedule. Precision Nutrition seems like a good program, but eating that often (and remembering to eat that often) can be a challenge for me. I'd very much like to try some form of intermittent fasting (be it warrior diet, eat stop eat, etc).

    My main issue is this: I've scoured the internet and it seems all I can find regarding midnight shift work is that you should "adjust accordingly", or in other words train after work and, in the case of WD, eat your big meal after this. This is impossible for me due to family life, court, etc. I sleep when I get home (6 or 7 am), wake up around 2-3am, and train before dinner (6 or 7pm I eat). I cannot compromise this schedule as I am already managing a very tenuous balance as it is. Would overeating between 4-8pm, let's say, compromise results if I was then fasting for the rest of the night?

    I'd love to get some advice from fellow vampires, but any input would be appreciated. Sorry for the longish post.
    “You don't have a soul. You are a Soul. You have a body.” - C.S. Lewis

  2. #2
    Didymus is offline Senior Member
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    Default

    FYI, my "goal" is body recomposition. No major weight to lose, so moderate fat loss without compromising lean mass. Muscle gain, of course, would be welcomed wholeheartedly.
    “You don't have a soul. You are a Soul. You have a body.” - C.S. Lewis

  3. #3
    Tringelt is offline Junior Member
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    Default adjust

    Hi,

    I've been on warrior diet over 2 years and it was a great ride. It took me long to find out what and how to eat to really find the balance.

    However, I now work as a bartender so I work mostly night shifts.
    Well, My conclusion is that I don't like to overeat at evening because that make me sluggish at work...
    these days I prefer to skip breakfast and have couple of meals in the afternoon. It's just veggies, fat and protein for first meals and for later meals it's a lot of fat and some protein. I don't like to eat 3 hours before bed time whenever it is.
    I still do IF on days off, it feels natural, and as a matter of fact If I eat carbs I do that mostly on my off days as it relaxes me and I certailny don't feel like working after a decent bowl of rice.

    I lost some fat while gained some lean mass.
    Just my experience...

    I'd be curious what will work for you.

  4. #4
    Didymus is offline Senior Member
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    Default

    Thanks for the input. At first glance it seems WD would condone altering the schedule, but at the same time Ori spends a good portion of the book decrying breakfast (which is what my dinner is, relative to my sleep schedule). I think I'm gonna give it a go ahead anyway and see how it works out. If I get no results or feel sluggish at work, I'll move on. Been considering Eat Stop Eat as we'll, since you fast 24 hours once per week, this seems like it could be applied regardless of work/sleep schedule.
    “You don't have a soul. You are a Soul. You have a body.” - C.S. Lewis

  5. #5
    CaptAmerica57 is offline Member
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    Default

    I have struggled with this same problem. I work as a Corrections Officer at a county jail in NJ. I also am a vampire. 11p-7a, I have found that the WD is the easiest way to try to keep a decent diet. I tend to work as I said until 7a then I hit a good hard workout for around 45-60 minutes after I crash until about 3p. When I wake up I have a glass of cold lemon water (to get the system moving) you can really feel the cold water wake up the body. I ussually eat dinner with my family around 6ish. I get ready for work around 10 then off to work. I typically pack fruits, veggies to eat at work. I also drink a ton of water during the day. Even on my off days I still try to eat good and clean, the only thing that changes is when I eat my big meal. The WD allows you to have pretty much full control of your daily diet, which is great. Have you read Ori Hofmekler's book? If not I seriously consider you do. Stay safe out there Brother.

  6. #6
    DLS
    DLS is offline Senior Member
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    Default

    Quote Originally Posted by Didymus View Post
    ...but at the same time Ori spends a good portion of the book decrying breakfast ...

    My take is that he is decrying breakfast because it is the first meal that breaks the fast ... not that it occurs in any particular time of the day.

    While circadian rhythms mesh with an evening meal and then sleep at night ... it's not necessary to follow that pattern for the system to work. This is just the most effective method (sleeping at night and soon after eating the large meal).

    You can eat your big meal at the beginning of your day ... undereat the rest of your waking hours and then into your sleep time. It will still work ... just not as neatly as a normal schedule.

    So figure a good time for your compensation eating period (four hours max, shorter is better) then adjust your undereating times from there.
    Be well ... Lee.

  7. #7
    Didymus is offline Senior Member
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    Default

    Thanks all for the input. I was ready to give WD a trial run anyways but now I feel more confident about it.
    “You don't have a soul. You are a Soul. You have a body.” - C.S. Lewis

  8. #8
    mc
    mc is offline Senior Member
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    Default

    Just fyi, PN does *not* insist on eating any specific number of meals a day
    But what it suggests for folks who are new to getting on a plan is prepare to have something healthy available to eat in the right amount every 2-3 hours.

    The number of folks we've tracked who say they only eat three times a day and don't count the snack in the am and the pm and the post dinner in front of tv crap eating, well i've lost count. So it's important to have a strategy or heuristics or rules of thumb to address those times - to get oh ya that's eating too. that counts.

    The core PN principles are rearlly simple:
    = have something green with each feeding
    = have protein with each feeding
    = have healthy fats in the day
    = save carbs for when your body needs them - for most of us that's post workout
    = don't drink your calories (as in juices etc)

    PN also has five key questions (pdf of whole thing);
    Are you eating too much food?
    Are you eating enough protein?
    Are you eating too many sugars and starches
    Are you eating enough veggies?
    Are you including enough healthy fats?

    here's an overview with pictures using the process.

    best in finding your path
    mc
    mc, phd, cscs,
    rkc ii, ck-fms, z-health master trainer, precision nutrition level 1
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    coaching/assessments in person and via web cam - meditatus radix/caveat emptor (i.e. "i'm not young enough to know everything" - o.wilde)

  9. #9
    Didymus is offline Senior Member
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    Default

    The PN binder is very useful and I still refer to it from time to time, as well as both of the cookbooks. I do try to adhere to the basic principles of PN and, in general, keep my diet as clean as possible (i.e. lean proteins and vegetables). I previously lost 18 unwanted lbs (gained during a debaucherous and extended trip to New Orleans) by following PN principles while not at work and by snacking on apples, red pepper strips, baby carrots, raw almonds, etc during my shift. I realized the obvious similarities between this approach and the Warrior Diet, which encouraged me to try a systematic approach to intermittent fasting, hence this post. There seems to be very few dissimilarities between PN and any respectable IF plan I've encountered, other than the 2-3 hour rule (which is in fact a very large discrepancy).
    “You don't have a soul. You are a Soul. You have a body.” - C.S. Lewis

  10. #10
    fdnyceguy is offline Senior Member
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    Default

    Ori recently answered a question similar to yours, on the Defense Nutrition Forum (http://www.defensenutrition.com/foru...ic,8478.0.html)

    "Night shift is difficult on your body as it disrupts your circadian clock. In this case I recommend having light protein meals with vegetables or berries during the pm hours even 4-5 hours. Whey protein can be your best choice. Have your cooked meal plus fiber after finishing your work."

    Good luck with your nutrition and body composition goals.

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