Night shift is a killer!

Looks like you can’t get 7 hours uninterrupted sleep there eh? That’s tough.

One thing you might already know is to make sure your room is completely dark when you sleep – blackout shades are key as whenever sunlight hits the skin, it activates hormones that cause you to get out of deep sleep and wake up.

In terms of food, you’re doing very well with the schedule you have outlined. There’s not much in terms of timing that you could do better, based on your lifestyle.

In terms of working out, the best time to do it will be when you feel you’ve got the most energy – if it’s at 9:30 am, then stick with that.

I had major surgery approx 1 year ago and am just getting back into things. I had a strength and conditioning trainer prior to surgery, but can’t afford one right now. I’ve also decided to put off MMA training for now until I get back in shape. My biggest challenge to date has been my current work schedule. I work 3rd shift, 11pm -7am. I have a beautiful wife, and 4 kids. This makes it a bit hard to get a full 7 hours consistent sleep, and especially hard to figure out when to eat as my schedule is a bit reversed from the normal. Do you have any ideas on the most optimum time for my meals and workout?

My weekly schedule is approx as follows Mon – Fri

7:20am: Leave work
8:00am: Get home, eat some organic granola, yogurt & scoop of protein.
8:30am: Take kids to school.
9:30am Go to gym.
11:00am Go home, drink post workout drink, take shower
12:pm Eat small meal: Tuna salad, Scrambled eggs w/lean beef etc
12:30pm Go to sleep
3:30pm Grab some fruit, go get kids from school
4:30pm Help kids w homework, sports activities etc
6:pm Eat a meal, Go to sleep
10:30pm Go to work
11:30pm Eat Dinner
3:30am eat a snack, nuts, fruit etc.

And really think about WHY you want to do it… Answer this question:

“What will achieving this goal mean to me now? To my life in the future? To those around me?”

And every little change that you make, know that it is getting you to these answers.

Best of luck!!!