Help with gym scheduling - long construction shifts

[justneedinfo]

Im working 8-10 hour shifts 4-6 days a week with a long commute

Wake up 7am latest
Shifts 9-5:30 or 7
Home by 8-9 usually
Would have to squeeze in the gym 5/5:30-6/6:30 or right after I get home
Would need to sleep 10-5 for 7hrs or 10-6 for 8 and lift after my shift
Its manual labor and I'm taxed by the end of the day so if anyone can lmk

Go before or after shift
Whats the best split with this schedule
How many days should I go
any tips on maximizing gains with these constraints

 

[ntluka]

train before shift and go for upper/lower like 4 days a week ig u go after shift u wont perform good enough, sleep ist important, maybe go for cardio at least once a week on an extra day (not on training day) if needed to become or stay lean, eating good is the most important part to fuel ur muscle/body

 

[justneedinfo]

train before shift and go for upper/lower like 4 days a week ig u go after shift u wont perform good enough, sleep ist important, maybe go for cardio at least once a week on an extra day (not on training day) if needed to become or stay lean, eating good is the most important part to fuel ur muscle/body

how would sleep not matter you mean the 1hr difference? i get 20-25k steps with the job and just started reta but i might aswell get more cardio in

 

[looks>books]

Train before

 

[Litekiller11]

your best bet is to wake up at 6am , eat your carbs and have a good breakfast and go to gym at 7am

 

[looks>books]

your best bet is to wake up at 6am , eat your carbs and have a good breakfast and go to gym at 7am

Breakfast is a lie

 

[ultimate]

Im working 8-10 hour shifts 4-6 days a week with a long commute

Wake up 7am latest
Shifts 9-5:30 or 7
Home by 8-9 usually
Would have to squeeze in the gym 5/5:30-6/6:30 or right after I get home
Would need to sleep 10-5 for 7hrs or 10-6 for 8 and lift after my shift
Its manual labor and I'm taxed by the end of the day so if anyone can lmk

Go before or after shift
Whats the best split with this schedule
How many days should I go
any tips on maximizing gains with these constraints

save money move to switzerland and become a nomad

 

[ntluka]

how would sleep not matter you mean the 1hr difference? i get 20-25k steps with the job and just started reta but i might aswell get more cardio in

Sleep quality>quantity 7h will be enough if u sleep good its the better optinion working out after shift wont be efficient enough to trigger muscle stimulus, 25k steps + reta should be enough but if ur body fat is high u can still accelerate the process with more cardio

 

[Litekiller11]

Breakfast is a lie

dont you need energy to go on the day in the morning?