Contest Preparation, Training, and Shift work!

[theshowstopper]

I am wanting to prepare for a bodybuilding contest come next April. My only concern is dieting and training around my shift work. I work 12 hour shifts.
I work a day shift...6:30 am to 6:30 pm and a Night shift..6:30 pm to 6:30 am.

My rotation is as follows...Week 1.....3 Day shifts...2 days off...2 Night shifts
Week 2.....3 days off.....2 Day shifts...2 days off
Week 3.....3 Night shifts..2 Days off...2 Day shifts
Week 4.....3 Days off....2 Night Shifts...2 Days off

As you can see from the above I work five 12 Hour days every 2nd week and I find my energy level usually very low to train after a 12 hour day shift..I dind I'm both mentally and physically drained.
I have done four bodybuilding contest in past...but I was working regular hours..Monday to Friday...and always started my contest prep 16 weeks out. I did five weight training sessions a week and as much cardio as I could.

I was thinking because of the shift work of starting my contest prep, perhaps as much as 20 to 24 weeks out...and cutting down the weight training sessions to four times a week...any suggestions or input would be greatly appreciated?

[ubcpower]

You should read some articles and Q and A from Steve Kuclo . He is primarily on the md.com and troponin.com website. He is a fire fighter and a top Nationanl level bodybuilder. Also, we have some police, fire and other shift work people on the site who will hopefully chime in.

[Bomani]

I work shift work.. heres how mine is structured :

dayshift : 8am-5pm
nightshift : 5pm-2am with 2am-8am on call

7 days , 2 days off, 3 nights 4 days off , then 7 nights

Plain and simple... shift work SUCKS... i always pack my meals in tupperware and take them and put them in the fridge at work. Other than that its protein shakes which allow me to get most of my protein.

[Talo]

I'm on shift work and have been for as long as I can remember . Yes , it sucks , but the good thing is you always no when you have to work. being on call is a lot worst.

I did the same shift as you ( original poster ) and I only worked out on my days off. In a way I wish I had that shift now . Now I do something different more time off ( in a row ) but also work more so I have to find time to workout.

Day shift I do it in the morning ( 4am ) and night shift I do it in the afternoon. I am lucky because where I work I'm basically alone and I have a 1/2 kitchen , so I cook my meals at work.

All I can say is plan ahead with the meals and train hard on your days off.

[JonnyO]

I work 13hr shifts and start times are close to the same as yours, Im 6am/pm start with over an hours drive to work. I will not train on my day shifts, unless its contest prep time and it will just be cardio because I couldnt do cardio in the morning. On morning(graveyard) shifts I would go to the gym right after work in the morning for my cardio, go home sleep then train later, I find training after nights isnt an issue but trying to train, do cardio and prep all my meals for the next day shift is too much so that why I take dayshifts off the gym unless cardio is a MUST precontest.

But for me my general rule is:

Dayshifts = No gym
Morning shifts = gym
days off = gym

Its easy once you get into the groove.

[Delt King]

I worked twelves 5 days mon to fri most of my prep last year. It made dieting much easier as there was no other food around other than what i prepped and brought with me. Thankfully there was a gym on site so 45 minute weight workouts ED was good. No time for cardio though so relied on my diet to dail me in.

It's not ideal but it can be done.

[SupermanAramini]

Shift work and ON shifts aren't the greatest when your prepping for a show.
But something can always be done.

Just try to get as much rest as you can and keep your meals consistent.
Doing extra weeks of dieting may or may not benefit, but hey...you know your body best!

Feel free to ask questions, I know I do