girlfriends a CNA

she has 630 am shifts Sat Sun Tues. but then a 10:30pm to 6:30am shift on THU

Do you have any advice on how to manage this so that is least harmful to her overall?

People often give the advice to sleep early on weekends too to make sure your used to waking up early during the week but looks like her job is screwing her out of a healthy sleep schedule..

This post was edited by leemyungbak on Aug 25 2016 06:26pm

Did you post this in the right section?


Secondly, gaining strength on a cut is possible with carb cycling, cyclical keto diet, intermittent fasting, and with beginners who have a large amount of bodyfat and relatively low amount of muscle. Sleep and adequate protein are the two major players in recovery and the body's ability to build muscle.

Secondly, what do you mean about dropping volume? Are you talking in terms of cutting and switching over to a 5x5 or similar for cutting, vs standard hypertrophy style workouts?

Quite frankly that job needs to go. Given that she is a CNA, it's fairly easy to find work, and the pay won't be much different from place to place. The easiest solution is for her to get a new job (or at least complain to the management and try to get rescheduled to all the same shift).

That being said, with what she has now, the only amicable solution is to gradually change the sleep pattern between shift and utilize sleep aids like melatonin and GABA.

So this week, the scale says I've gained weight! 2.5 lbs to be accurate.. It's not discouraging because I've been busting my ass and eating great, but it's made me wonder why? I'm lifting 4 days a week and running 3, my diet consists of what I posted before, but my intake on the days I lift are a bit more. I feel great, but the scale says I've accomplished jack over the last week.

Why?

I want to get lean with trying to keep as much muscle / strength as possible.

Stats:
21 yo
5'5"
170 lbs
~ 20% bf

I used iifym and it says my TDEE is 2443 calories / day.

What do you suggest as a diet and workout plan to get lean with minimal strength/muscle loss.

I've never seriously tried to get lean before, but I want to do it. I'd like to meal prep (just bought containers to do it) and eat roughly 4 meals / day.
Do you have any suggestions on recipes that are easy for bulk cooking?

What up bro how have you been?

what up bro could you hook me up!
I need help coming up with a program that revolves around getting bigger traps/neck, forearms and calves

The scale means nothing in terms of body fat and muscle gain. Use body fat calipers and a tape measure in order to find out if you are gaining fat, muscle, or neither. In most cases, water weight is easy to gain when lifting, as well as lean mass.

Forget the scale for now and report back when you check.

Start here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=458001812
5 day Split w/ Freeweights + 2,500/2,000 cal diet plan



Add additional cardio (20-30 mins per day on a fast first thing in the morning, and/or immediately after working out)

Hey man, good to hear from you. I've been incredibly busy, how about you?