Fitness on Shift?

Kiith

So, i've been trying to get much fitter recently, and was wondering a few things. I'm 6,3 and weigh about 185 pounds atm, and would consider myself relativly fit, but my diet is pretty crap.

I work on 12 hours shifts, so its very tough to get into any pattern with regards to meals, and i often end up eating junk food at odd hours. I work two 5 day weeks (2 days, 3 nights) then two 2 day week (alternating day and nights). Reading some of the tips in the skickies, it seems my diet is the first place to start so, my typical weekly diet would be...

Days Working
Breakfast (9am) - Either 2 suasages, eggs, beans and 2 slices of toast or 2 scones, a boiled egg (with salt) and a piece of fruit. Fresh orange juice or a fresh smoothie as well.
Lunch (1pm) - Whatever is available really. Usually chips and some sort of meat dish. Will occasionaly have a veggie main course, but thats very occasionally.
Snack (5pm) - A yogurt, with some fruit.
Dinner (8-9pm) - A bowel of cereal. Probably Bran Flakes or Sultana Bran, with a banana. Occasionally i'll have some pasta.

Nights Working
Dinner (10pm) - Pasta dish (or whatever the main traditional meal is) and chips, with a bar of chocolate afterwards.
Breakfast (2-3pm) - Yogurt, friut and a hard boiled egg.

Days Off
Breakfast - None, as i'm rarely up before noon.
Lunch (1-2pm) - 2 sandwich's, white bread, cheese, ham, cucumber and coleslaw/pickle. Maybe a bag of tayto afterwards.
Dinner (6-8pm) - Pasta with stir in sause, wedges and meat pie, or something similar.
Snacks (anytime after 10pm) - This is my main problem zone i think, as when sitting at the computer i quite often eat a load of crap. Biscuits, pringles etc...I find i just crave certain foods during these hours.

Not a particularly good diet, but i'm finding it hard to get into healthier foods. Any suggestions on getting over the cravings for certain foods? Also, anyone have any other tips for keeping a decent diet when working shift?

As for exercise, i play 2 hours of squash a week, i'd go for 2-3 40 minute runs a week, and i do a bit of cycling (maybe an hour a week). I've tried going to the gym more often, but i dont enjoy it at all, and can never motivate myself to go back. I'd also like to bulk up a bit, but have never gotten into weights. Is there any other effective way to gain upper body strength?

Swimming is something i do want to get into though. I have a local pool that i joined recently and plan on start using soon. I'm reading through the rest of the tips in the stickies, but would appreciate anyone with shift work giving any presonal tips.

corkcomp

Kiith wrote: »

So, i've been trying to get much fitter recently, and was wondering a few things. I'm 6,3 and weigh about 185 pounds atm, and would consider myself relativly fit, but my diet is pretty crap.

I work on 12 hours shifts, so its very tough to get into any pattern with regards to meals, and i often end up eating junk food at odd hours. I work two 5 day weeks (2 days, 3 nights) then two 2 day week (alternating day and nights). Reading some of the tips in the skickies, it seems my diet is the first place to start so, my typical weekly diet would be...

Days Working
Breakfast (9am) - Either 2 suasages, eggs, beans and 2 slices of toast or 2 scones, a boiled egg (with salt) and a piece of fruit. Fresh orange juice or a fresh smoothie as well.
Lunch (1pm) - Whatever is available really. Usually chips and some sort of meat dish. Will occasionaly have a veggie main course, but thats very occasionally.
Snack (5pm) - A yogurt, with some fruit.
Dinner (8-9pm) - A bowel of cereal. Probably Bran Flakes or Sultana Bran, with a banana. Occasionally i'll have some pasta.

Nights Working
Dinner (10pm) - Pasta dish (or whatever the main traditional meal is) and chips, with a bar of chocolate afterwards.
Breakfast (2-3pm) - Yogurt, friut and a hard boiled egg.

Days Off
Breakfast - None, as i'm rarely up before noon.
Lunch (1-2pm) - 2 sandwich's, white bread, cheese, ham, cucumber and coleslaw/pickle. Maybe a bag of tayto afterwards.
Dinner (6-8pm) - Pasta with stir in sause, wedges and meat pie, or something similar.
Snacks (anytime after 10pm) - This is my main problem zone i think, as when sitting at the computer i quite often eat a load of crap. Biscuits, pringles etc...I find i just crave certain foods during these hours.

Not a particularly good diet, but i'm finding it hard to get into healthier foods. Any suggestions on getting over the cravings for certain foods? Also, anyone have any other tips for keeping a decent diet when working shift?

As for exercise, i play 2 hours of squash a week, i'd go for 2-3 40 minute runs a week, and i do a bit of cycling (maybe an hour a week). I've tried going to the gym more often, but i dont enjoy it at all, and can never motivate myself to go back. I'd also like to bulk up a bit, but have never gotten into weights. Is there any other effective way to gain upper body strength?

Swimming is something i do want to get into though. I have a local pool that i joined recently and plan on start using soon. I'm reading through the rest of the tips in the stickies, but would appreciate anyone with shift work giving any presonal tips.

hi, you should lift weights - or if you dont like the gym try dumbells and / or body weight exercises ... based on your stats you are not really over weight, eventhough you may be "skinny fat" (not overweight but excess body fat) .. your diet is nearly all bad man, sorry to be harsh but you prob know this anyway from reading the stickies? why not create a more healthy diet and post this up for constructive feedback?

Goldigga

I work on 12 hours shifts, so its very tough to get into any pattern with regards to meals, and i often end up eating junk food at odd hours. I work two 5 day weeks (2 days, 3 nights) then two 2 day week (alternating day and nights).

I work 12 hours shifts also and yes it can be difficult to keep your diet in check working irregular hours, but this can be overcome with some pre planning and discipline.

Ok. You have 2 x 5 day weeks which is rough when you have 12 hour shifts. Do as much preparation as you can during your 2 day week. Buy meat/fish in bulk and freeze it. You need to plan your meals for the weeks you are busy. I know what most of these work canteens are like. Poor quality / over processed crap is what i see in place of work day to day, so most of the time i bring my own food in. That way i am in control of what i eat.

You have way too many processed Carbs, sugar etc in your diet. Eggs, meat, Lots of veg, some fruit and some good fats (nuts, seeds, etc) I know how tiring 12 hour shifts can be. Eating what you are wating makes it twice as hard. Feeling sluggish, lack of energy, poor concentration.

There are plenty of good recipes on here or in the nutrition forum. Plan in advance and introduce some better choices in you diet and you should see some changes.