Muscle / Weight gain

OCSO932
OCSO932 Posts: 4 Member
edited November 20 in Getting Started
Anyone working in law enforcement or shift work struggling to overcome plateaus and gain muscle and weight? While attempting to maintain a healthy eating style?

Replies

  • ndj1979
    ndj1979 Posts: 29,136 Member
    it really boils down to being in a calorie surplus and having a consistent training regimen. I am not in law enforcement, but could you not bring some high calorie snacks with you when you are on patrol? You need to make sure that you get enough calories, hit macros, and get adequate nutrition. I would suggest reading some of the stickies in the "gaining weight" section..
  • mainemooncat428
    mainemooncat428 Posts: 8 Member
    I am law enforcement full-time paid and volunteer fire fighter as well. I know exactly what you mean because we don't know what the day brings us in terms of calls, etc., so it's really hard to plan for anything consistently. I am not in the gain weight category but losing weight is just as difficult if not more so. Keep a cooler in the car with you if you can and that makes a difference. The only other thing I do is work out first thing before my shift (day shift) because usually that doesn't get messed up with fire calls, etc., but it's hard to get up at 0400.
  • OCSO932
    OCSO932 Posts: 4 Member
    It is definitely difficult to try eat and gain muscle mass working shift work. Ive tried everything I can think of but still maintain on a plateau.
  • Muscleflex79
    Muscleflex79 Posts: 1,917 Member
    OCSO932 wrote: »
    It is definitely difficult to try eat and gain muscle mass working shift work. Ive tried everything I can think of but still maintain on a plateau.

    what about shakes?? a couple protein/mass builder shakes throughout the day could really up your protein and calories.
  • Angied725
    Angied725 Posts: 38 Member
    I am not in law enforcement, but I am in healthcare and work rotating off tours. I am on the opposite side of the spectrum, but have reached a plateau with my weight loss goals. I do believe the off tours has a lot to do with weight problems, whether it's gaining or losing. Our schedules are chaotic which makes our meal times and workouts just as chaotic.

    I think the solution lies in bringing a balance between your work days and off days and the time/amount you eat with the amount of e exercise you're able to do.

    As for gaining muscle, heavy weights (the most you can lift) with short reps and do a few cycles for each muscle group you work on. There are many types of pre workout protein powders and shakes as well as post workout recovery.

    Best of luck!
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