> Hello, I have starting going to the gym again after a 'while' off, I have
> been going for about 2 months now.
The reversal suggests that you should treat days as nights and nights as
days. All should remain the same and the only issue is gym opening hours.
> My problem is that I work 12 hour night shifts which makes it difficult
> a) Have a proper diet
Pack up one proper meal before you go to work. People who work long hours
often prefer food supplements.
> b) Go to the gym at proper times.
> I generally go the gym after I finish my shift at 07:00, I know that I am
> supposed to eat 1-2hrs before the gym (carbs) to give myself the energy to
> do the workout and then I am supposed to eat straight after (protein). My
> problem is I go to bed straight after the gym so I can get some sleep
> before the night shift at 19:00 again.
If you can sleep despite the soreness of the muscles, then it's not a big
issue. Just don't eat right before you go to bed.
> Can anyone provide any suggestions?
> Also can anyone suggest any good sites (free!) for exercise plans, I
> generally want to get fit and build muscle which I have done in the past
> two months but I want to make sure I am making the most of my gym time.
I put some tips in my site a long time ago. It's under my name -> Interests
-> Health and Nutrition. I don't know if you'll find it to be valuable, but
at least try.