In need of some help and advice....... - General Discussions - General Discussions

Hi everyone,

I have a few questions. I just started to work a new job working the great hours of 11:30pm to 6 am Since I have made this transition I am lost on when is a good time to eat and when is not. lately it seems like no matter what I do I can't seem to be able to get rid of this gut I have. My diet is as follows. I eat a lunch at around 3 am,that I thought was healthy. I have 2 PB&J sandwiches, 1 yoplait light yogurt, a sobe lean blackberry drink, usually a granola bar, some applesauce and a banana. I cut all alcohol and soda from my diet. and for dinner I usually have some sort of home cooked meal. I seem to only be eating 2 actual meals and have a bowl of cereal when I wake up. I just can't seem to get my energy level up to do any sort of exercise at all and need some help. My questions are, When is the best time to exercise, before I goto sleep in the morning or later in the afternoon. How can I change my diet around in order to get maximum results from going to a gym. It seems like when I goto a gym and get on a treadmill I can only last a short time before I am so winded that I can't go on. I just went through 6 months of chemotherapy a few years back and haven't had any lung power since I quit smoking 3 years ago. How can I build this back up in a safe way? Well I think this will hopefully get some threads started for me. any help would be appreciated. feel free to leave any questions that you may have and I will check back when I wake up around 1. Thanks for all your help and hopefully you can help with my journey to losing the gut and getting into shape again like I was when I was 18. I am 30 now.

Last edited on 2 December 2008 01:06 am by jws317

cportwine
Senior Member

Joined:	24 March 2008
Location:	Muscoda, Wisconsin USA
Posts:	2943

Posted: 1 December 2008 08:35 pm

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Let's start with exercise. I would do it whenever you feel like it. It really depends on your schedule. I get up very early, so I don't have an option on doing exercise in the morning. So, I try to get some in during the day or at night before bed. The best time I think for you would be right after you wake up. If that doesn't work, then do it after you get home from work.

I would strongly recommend walking. Just start out slow. I went really slow for almost a year, before I started to add speed and distance. It's not so much a matter of how much or how long. It's that fact that you are doing something. After you get use to it, you will increase it on your own. You can also do other things, that aren't cardio, like lift weights, push ups, leg lifts, crunches, etc.

For foods, I would try to cut back on carbs and increase fruits and veggies. Use low fat items whenever possible. Cutting back on meats and processed stuff will also help. Switch all your breads and pasta to whole grain. Drink lots of water.

Ok, foods I recommend eating are:

carrots, blueberries, walnuts, apples, almonds, broccoli, fish, turkey, cheerios, oatmeal. I am sure others will have suggestions also.

Good luck to you....

fruitloop
Distinguished Member

Joined:	8 September 2006
Location:	Australia
Posts:	493

Posted: 2 December 2008 01:30 am

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I agree with what cportwine said.

If you get out of breath on the treadmill, just go slower, or have a little rest. You will improve in no time if you keep at it.

PBJ and granola bars are not the healthiest choices you could make. Maybe you could substitute some low-fat ham, chicken, turkey or tuna, and some salad/vegetables. Also, you might need to reduce your portion sizes a bit. Like maybe one sandwich, and all that other stuff. Then if you are still hungry fill up on water, or low-cal veggies.

I think the timing is not as important as what food you eat, and how much. Same with exercise, just fit it in when it suits you. The important thing is that you do it. Just do what you can, and build up slowly.

wolfmonk
New Member

Joined:	21 September 2008
Location:
Posts:	244

Posted: 3 December 2008 12:13 am

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I would definitely increase your proteins and decrease the carbs a bit. I'd probably eat less as well and spread it out more. I worked midnights for a long time and ate pretty light during my shift - I got sleepy otherwise. When I was working midnights I would get off of work and go home and crash. If I didn't sleep then, I found I'd eWnd up staying up way too long. When I got up mid-afternoon I'd go to the gym. When I got home I'd have my biggest meal of the day. Before work I'd have a snack or what could be called a light lunch. At work I generally had no one big meal - just a few snacks if I ate. What worked for me may not work for you.

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