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So I'm brand new. Bought the book yesterday and still reading it.I'm a shift worker on a 6 week rotating schedule that looks like this.Mon Tue Wed Thu Fri Sat Sun D D D D D D D X M M M M M M M X X X X X D D D D X X X S S S S S X X D D D D D X X D= 6:00 am-2:30 pm M=10:00 pm-6:30 am S= 2:00 pm-10:30 pm X=OffAs you can see my schedule isn't the easiest to work with especially working over nights. I know Kiefer has a template somewhere in the book for people who have to work out in the morning so I should be able to work things out on my S week. Anyone have a suggestion for how I can transition from doing CBL on my D week working out at 3:30 pm, to having one day off rolling into working over night M week? I'll be working out at 3:30 pm when I wake up so I am assuming I could use the same morning workout template as I would for my S weeks. My morning will just be the late afternoon. My big concern is will my body react the same way hormone wise sleeping during the day. Any ideas are appreciated. Thanks a lot.
I was searching for ideas about this as well when i found this thread. I feel this is a totally unexplored aspect of this and almost every other diet i have read about. How do we that are subject to rotating shift work fit in to the scheme of this diet? I work around 9 days a month on night work, starting at 9.30pm till 7.30am. There is also 2-3 days a month where i do the swing shift, ie finish day work then the next day start the night works. I have searched the interwebs for some definitive answers but have yet to find anything, so i will be experimenting with CBL and the shift worker.Basically days & swing shifts will be as written, nights will be also similar, train in the evening and CBL till 9.30-10pm. The only difference would be not going to bed till around 9am the next day.It would fantastic if the CBL guru's could offer any thoughts/suggestions/tweaks that could optimize this way of eating for the shift worker.Anyone?
I'll take a shot. A few notes: when you go to sleep, make sure your room is completely dark and quiet to be able to keep your circadian rhythm the same or as close to normal as possible. You may have some trouble with this, since by the time your body adjusts to one, it will go back down to another schedule, but thems the breaks.I made my own chart to explain...Day schedules, no issue regular CBL. The days where you switch schedules you may have to play with a bit. You may be able to go ULC on those days and kind of reset your body. That way you don't start storing bodyfat from weird time frames. Just a theory I have, but no research to back it up. So like after your first day shift, take the off day as an ULC. Then you start on the late shift. Wakeup, fast until your training period, WO, have a PWO shake in evening with CHO. Don't backload though, keep CHO limited to PWO. Then ULC for remainder of night. Fast, train, repeat, consume CHO with postworkout shake. Then you have an off day so ULC as reset. Then the usual CBL protocol, carry this on through your day shifts. Off day, ULC again. Starting on night shift, train at lunch, PWO shake sans CHOs, just whey isolate, leucine, creatine, caffeine. Start loading CHOs after 6-8PM; fast remainder of night till bed. Maybe have some whey isolate + coconut oil before bed or a high glycemic carb to help get to sleep and release hGH. Fast until you WO at lunch the next morning, or go ULC till then.Hard to judge how this will work. A lot will depend on how your body responds to the schedule change. Hormones will shift around a bit, but will try to mimic your sleep patterns. So getting into a deep sleep with the quickest transition would seem to be key.I hope this helps.
Interesting thoughts Gremlin.Still think i will backload after all my workouts regardless of my work schedule. Unlike Bostonbully i can train, then backload the same time everyday. Only differences aredaywork/off: wake(am), work, train after 2 ULC meals, backload then sleepnightwork: wake(pm), train fasted, backload, work all night(ULC meal around 2-3am),then sleepswing shift: wake(late am), train after 2 ULC meals, backload, work all night(ULC meal around 2-3am) then sleep> This day is a killer as i am usually awake for nearly 24hrs.
Yeah, Take this advice with a grain of salt. I just don't know of any research studies to really compare the circadian rhythms within the context of CBL to really make a definite answer. Since the schedules switch so frequently I don't know the exact process of changing for the body. I have circadium rhythm studies on my to do list, but I haven't gotten around to reading all of them yet. Best evaluation so far is as long as your sleep patterns are solid they should track along with your sleep. I only mentioned the ULC portion as to give your body kind of a reset point before you begin different shifts and avoid fat gain. It could be an even longer process for the body to get into full gear as far as your rhythm is concerned from 4-7 days even. I just don't have enough data to be sure. And these research articles that only give an abstract are BS!I need to go back to school. LOL.
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