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2006/11/07, 08:33 PM
Me: 5'5, 120lbs. I am a shiftworker so I usually wake up at 2-4pm and go to bed at 6-7am, therefore I do not get traditional sleep or eat at traditional times. Because this kind of work does a major number on my body (but I work in emerg services and someone has to do it), I really need to focus on nutrition!!!
Day 1
Wakeup meal 2-4pm
- Coffee, 2 cream & 2 sweet (40 cals)
- Omelette: 4 eggs, 1/4 cheese, onion, jalapeno, red pepper, & 1/4 cup salsa (520 cals)
- 1 bottle water (I refill all day long)
Midday meal (6:30-8pm)
- 2 baked chicken thighs marinated w honey dijon (baked, 240 cals)
- XLarge Black tea (Tim Hortons), 0 cals?
- 2 cups steamed broccoli + mushrooms (60 cals)
Snacks (Between 1-4am)
- 1 cup oats w 2 sweetner and 1/2 cup milk (250 cals)
- 1 baked chicken thigh w honey dijon (120 cals)
- 1 package melba toasts + slices of swiss cheese) 250 cals
Day 2
Wakeup meal 2-4pm
- Coffee, 2 cream & 2 sweet (40 cals)
- Grilled cheese sandwich (2 flax whole wheat slices with 1/4cup mozzarella) - (400 cals)
- 1 cup orarnge juice (120 cals)
- 1 bottle water
Midday meal (6:30-8pm)
- 2 baked chicken legs marinated w honey dijon (baked, 250 cals)
- XLarge Black tea (Tim Hortons), 0 cals?
- 2 cups steamed broccoli/red pepper/carrot (60 cals)
Snacks (Between 1-4am)
- 1 cup oats w 2 sweetner and 1/2 cup milk (250 cals)
- 1 baked chicken leg w honey dijon (120 cals)
- 1 package melba toasts + slices of swiss cheese) 250 cals
*****Its only adding up to about 1500 cals per day... but I often throw in some fruit here and there... any suggestions???*****
In addition I will run 1 mile and do a weight routine as designed for me by my employment's fitness trainer, usually around 2am.
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2006/11/07, 08:34 PM
I should add that I am totally addicted to cooking and have a reallly hard time eating "plain" foods, any suggestions that have complicated/spicy recipes would be greatly welcomed. I am looking to increase my calories sensibly.
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2006/11/07, 10:02 PM
Yes you're undereathing. Try adding some carbs. Yams, black/brown rice, buckwheat, quinoa, amaranth, etc.....
You have to try to eat something between 8pm and 4am.....8 hours of no eating is horrible on the metabolism, your body/brain, job performance....carry small snacks, healthy trail mix blends, protein bars, etc....something compact, energy dense , and easy to easy to eat on the run or while doing something else..
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