Advice -Balancing long working hours, work out and meals?

danicat4
danicat4 Posts: 2
in Health and Weight Loss
Hi guys, I'm new here so please do forgive me if I'm posting in the wrong section.

I know this is a very common topic but I'm really struggling with finding a balance and even google isn't helping.

I need some advice on balancing work life, exercise and eating well to lose body fat.

I'm a 23 year old female, 159cm, 50kg, size 8/10 and 30% body fat.

I leave the house at 7.30am and have a fair breakfast at work around 8-9am. I have lunch at 12-1pm. Have a snack around 4-6pm. These are usually healthy meals/snacks.

The problem is, I don't finish work till 7/7.30pm. I head to the gym and it's about 8pm. Don't usually finish till 9/9.30pm, shower then head home and it's after 10pm. At this point, I either have a banana or snack on something unhealthy. I dream about having a nice protein-filled meal but in reality, I'm in bed by 11 and can't eat a meal late.

I'm really struggling to figure out a timetable for my work out/meal schedule. I've tried to google for tips but many of these people either leave for work later than me or finish work earlier than me.

I struggle to find time on weekends to prepare food as I'm usually visiting my boyfriend or go home (as I work away).

I've considered going to the gym in the morning before work, but I'll be very pushed for time and won't find the time to shower.

Any advice/tips would be incredibly useful!

Thank you!

Replies

  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    I would definitely try to do the gym in the a.m. Maybe you can get up earlier? If you are there from 5-6:30, it gives you an hour before your regular leaving time. It frees up the time in the evening. Remember, the weight loss part starts in the kitchen, so the making time to plan and or prepare for the week, is pretty important.
  • robosurgmd
    robosurgmd Posts: 2 Member
    I would definitely try to do the gym in the a.m. Maybe you can get up earlier? If you are there from 5-6:30, it gives you an hour before your regular leaving time. It frees up the time in the evening. Remember, the weight loss part starts in the kitchen, so the making time to plan and or prepare for the week, is pretty important.

    Excellent advice from Liftng4Lis. I never thought I could workout at 5:30 in the AM but once I started it got easier. I do a cycling class at my gym MWF. On the other days I change up with rowing or elliptical and some weights. Frees up time in the evening. That way you can have a healthy protein-filled meal for supper and eliminate that late evening/night snack before bedtime.

    Also, like she said, meal planning is key.
  • ILoveGingerNut
    ILoveGingerNut Posts: 367 Member
    I can relate.. No way you can have-home cooked meals if you don't cook, or someone does it for you. If you don't want to go to the gym in the morning, you gotta cook at the weekend. How about skipping the gym 1-2 evenings a week and having some home time to cook, have a proper meal, and just chillax?
  • danicat4
    danicat4 Posts: 2
    Thanks for your replies!

    Apologies, I forgot to mention my gym doesn't open till 6.30am! The gym is inbetween my work and home and going to the gym during lunch is out of the question :(

    Pb053- I think that's the most realistic option atm but time at the gym seems so precious so I've never considered it.


    My colleague suggested trying a shake replacement meal thing - I'm usually very anti-meal replacement shakes, but right now, I can't believe I'm even considering it. Is this a big no no?
  • rfsatar
    rfsatar Posts: 599 Member
    I used to do the same as you - working away, gym on some evenings and back late... I think pb053 has the best plan - plan in a rest day where you can batch cook.

    I have since changed my career but I am in the middle of a brutal cycle of 12 hour days and split dy and night shifts... so after finishing at 3am this morning, I slept until about 10, did a light workout at home, and batch cooked a load of chilli con carne and spaghetti bolognese, and in the week bacth-cooked a jar of chicken in a honey and mustard sauce...

    The other thing is get things like resistance bands, and build in a session using just your own bodyweight at home/away - I take those bands with me when I am covering tournaments so I can at least do some stretches and resistance work in a hotel.

    I workout in the morning because once a tournament starts their order of play, I am in for a 12 hour stint of sitting down and doing not much else... and I stick a rest day in the middle of that week just to take it easy!
  • awesomejdad
    awesomejdad Posts: 493 Member
    Go to the store and buy some Tupperware. Prepare meals that are healthy in advance every week.


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  • kristanvdub
    kristanvdub Posts: 50 Member
    I feel your pain!! What I've been doing is skipping the gym all together and have been opting for work out dvds, it's just easier to work out at home because you can do it whenever and you don't have to travel to get there. Another thing I use is a crock pot! I have two and so this weekend I had some extra time so I made a big batch of chicken and dumplings and chicken catccitore and both got portioned out and thrown in the freezer.

    I think those of us who work long hours need more rest days than other "normal people" not only does your body need it from being on the go all the time but just to have a balanced life with loved ones and normal day to day chores. Good luck!

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