Question about an early calorie deficit

Muldactus

I work 2nd shift, so my schedule tends to be a bit odd. I try to get up around 9am, eat a light breakfast that runs around 200-220 calories (Oatmeal, low-sodium v8, some kinda fruit, a bit of coffee, and a Calcium/Vit-D chewable due to a vit-D deficiency that's plagued me for years). Give it an hour or so, then I work out. Now that I'm starting to get a bit more energy, my workouts are burning a lot - todays was 585 burned. Unfortunately, that's leaving me with a rather ugly calorie deficit when I head to work. Before this, my habit was breakfast, a light snack before work, a decent lunch while I was at work, then a larger dinner when I got home. Unfortunately, the breakfast and light snack aren't enough to keep me going now that I'm working out; I'd find myself getting cranky and stressing due to low blood sugar - or low fuel, one of the two.

I'm considering 2 options and would like some input on which one might be better/healthier.

Option 1: Beef up the snack to make it more substantial, keeping the rest of the meals the same

Option 2: Change the light snack into a meal, and have 4 smaller meals during the day instead of 3 meals and a snack

Anyone have any thoughts, suggestions or advice on this one?

emilybeatrice1

i work nights also. I have found it hard to space out my calories. Like today i woke up at 830am.... i wont even get home from work untill 4am tomorrow. I have to eat almost all of my meals at work. If you find out a plan let me know

js370

If you have time, you should eat something after your workout too. A couple of eggs with wheat toast, for example. Your pre-workout breaskfast seems more like a snack. Add a snack between your lunch and dinner.

myfitnessnmhoy

I don't see much of a difference between 1 and 2, but if the light snack is timed after your exercise, I'd combine your options with with js370's advice and turn it into a meal. If it's not timed to be shortly after your workout, I'd add a solid snack there as js370 suggested already.

Or just move your light snack to shortly after your workout and make it more substantial.

krazyforyou

I dont thibk it will make much difference. Whichever works best for you as long as your getting something to relinish yourself after the workout. Be sure to included protein in the mix. Good luck meow.

japruzze

Try adding a protien shake to you snack.