Working out / dieting on a 3rd shift routine...

[xazraelx]

I joined up a while back, got back into relatively good shape around last semester, then just didn't stick with it and now I'm back up to 6'0" 183 again. The main cause of this was loss of schedule. I moved to working 3rd shift, and am typically waking up around 2:00-3:00PM, and going to bed around 8:00-9:00AM to accommodate for class schedule and working two jobs.

Currently, I pretty much only do at-home exercise rituals. For example (and this may be odd...) every time I go to urinate I always do at least 15 side-to-side abs while flexing the muscles, every night before I go to bed I always do bicep and tricep flexing / giving resistance to the muscles while doing the exercise "motions" (not really sure what this is called). It's the little things like that which I think is the reason I have -any- muscle definition left, even if it's not much. I'm moving to a different apartment in a month, and I'm hoping on getting a rowing machine for the living room there that I can do daily exercises on.. the way, any recommendations on which one to get?

I'm not into gaining muscle mass, just getting stronger/"leaner" and in better overall shape. I have no aspirations to be an athlete, just healthier.

question is this...for third shift workers, I read SO much about how important it is to balance meals out, sleeping regularly, etc...and a lot of that I'm not sure if it still pertains, just adjusted for different hours? I can typically fall asleep / wake up on a somewhat routine schedule with moderate variation, but do these sleeping schedules affect how body reacts to eating certain things? What's the best way to schedule a diet/exercise for this?

Thanks, ANY advice is recommended.

[swanso5]

maybe post a sample day with sleep, exercise, breaks at work in it to see where we can do stuff...with times too

get free wts before you get a rower

www.uponlinetraining.com