Quote:
Originally Posted by jency
You guys are funny! I work 12 hour shifts in a hospital and I specialize in lungs... so pneumonia, asthma, RSV, heart attacks, etc are increased a ton right now. I usually walk 5-7 miles a day but right now I'm closer to 10-12 and sometimes I'll hit as much as 14 on the busiest days. I'm toying with the idea of doing phase 1 on my days off and phase 3 on the days I work but I don't know if going back and forth would be good or not???
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I'll jump in on this since it hasn't been brought up in awhile.
I know my coach told me we should eat breakfast within 1/2 hour of waking up an then about every 3 hours until we go to bed. I was told it was fine to break your food up a little or add extra lettuce salads.
Also, if you are REALLY active for 12 hours and not just up and about for 12 hours like some you should be on a schedule that looks more like:
Awake: 530a
Eat: 6a oatmeal restricted, pancakes (restricted) and 1 egg or 2 egg white, (roughly 140 cal/18 -30pro/12 carb if you do a restricted) or Ip omelette and veggies (roughly 120 cal/18 pro/3- 6 carbs depending on veggies)
Work: 7a - 7p
Eat: 8a to 9a have a protein drink or coffee with protein drink or IP cereal (90 cal/18pro/4 carb roughly)
Eat: 10a -12noon have another light snack like a few veggies and a salad or a small piece of protein; hard boiled egg, 2 - 3 oz chicken or fish (roughly 80 to 120 cal, 16 to 20 pro, 2-5g fat) OR eat lunch ( roughly 120cal/18 pro/2-5 g fat plus veggies and olive oil about 240 cal total)
Eat: 12noon - 3p a drink like the peach mango/pineapple/ pina colada/ orange (around 80 - 100 cal 18 pro 1 fat) or your lunch
Eat: 2p - 6p a restricted bar or puffs (if you can have them), small amount of protein (hardboiled egg or 2oz chicken), pudding, jello or another protein drink calories for this time would try to be around 80 to 100 with about 15 to 18 protein with only 1 g fat
Eat: 4p - 9p if needed another light snack 80 to 90 cal style (as above) or some veggies if you aren't yet able to make dinner or your IP dinner (around 350 calories (45g pro/12g fat/12g carb)
Eat: 6p - 11p (optional depending on how you scheduled other times) your evening snack or dinner (80 to 90 cal like above for a snack or the 350 cal dinner)
Your daily nutritional breakdown of course would vary by your choices but, doing something like the above keeps you eating often, prevents low blood sugar from the activeness, prevents you from burning your own calories and would give you something like:
calories.... 970 to 1200
protein... 136g to 158g
carbs.... 46g to 58g
fat.... 16g to 30g
I know the carbs seem high, you could try backing some of it down by using more egg whites, puddings, protein drinks with low carbs instead of the higher carb snack choices.
People start into ketosis under 30g of carb a day but MANY stay in ketosis up to 60g of carb per day so, with your activity level you could try it and see what happens. Just do a normal phase 1 on the days you are off.
It is only a suggestion as a means of letting you see other possibilities.
You need to find an eating plan that works for you. Being more active you will need more carbs than the average person and you will need more protein. You should be getting at least 1/2 your weight in grams of protein a day and, if you are very active may need another 20 to 30g more on top of that. This is just so you have enough protein to avoid wasting muscle.
PM me is you want to go over other options.
Good luck and stay healthy!!
