I work from 10pm-6am at a state prison. It's very hard to find a balance between exercise; and a semi healthy diet. What I found to that helps me maintain or lose weight is.
Bed time around 730am no breakfast
wake-up around 330-430 depending
Dinner around 645 with a meat, veggie, brown rice, or whole wheat bread if possible
snack around 11 possible a banana or peanut butter crackers
meal around 115. Either left over from dinner or a healthy choice steamers, yogurt, or fruit. Try to stay away from high fat t.v dinners, or high fat meals. To drink a 20oz powerade for energy i normally sweat a lot to help replace minerals
snack around 330-4 something random beef jerkey; turkey jerkey or something along those lines.
I take 3 bottles of spring water with me, along with a 20-32oz powerade with me. I normally don't get breakfast unless it's my weekend my days off are Sunday/ Monday. That's becasue on Sundays I normally attend church so i eat something to help me though when I would normally be sleeping. I try to stay away from fast food breakfast. NO CAFFEINE WHILE AT WORK. Or if I need caffeine a small 12oz can around 10 while waiting to go in.
- 7/17/2012 6:34:53 AM