How do you I stay fit while working a lot of hours?

rprookie · 2020-05-27T22:53:25+00:00

Compound lifts are your friend. Eat a lot of food and make sure to do all the big lifts + some supporting exercises.

yadigggggggggg · 2020-05-27T23:27:01+00:00

Working out shouldn’t take more than an hour.

comcain · 2020-05-27T23:31:51+00:00

Workouts should be around an hour, do them early AM or evenings. I've read that intense workouts in the evening can impact your sleep but don't know this for a fact.

Good luck, brother. Your high school is OVER, you don't have to see those idiots ever again!

Cheers!

skyrunner22 · 2020-05-28T03:53:08+00:00

Not sure what your pay is at your job now, but get a job AT the gym and you kill 2 birds 1 stone..

Khleb6 · 2020-05-28T02:08:55+00:00

You're making this more complicated than it should be. Eat in a caloric surplus, increase your protein intake, and be extremely consistent with your workouts.

Most of us in TRP are older than you, have full time jobs and other commitments but still find time to get a solid 45-60 minute workout in, i bet you can too.

Snowboard18 · 2020-05-28T02:29:23+00:00

You a morning or night person? Workout before work or after work depending on which one you are.

wildplays · 2020-05-28T10:29:50+00:00

All you need to get shredded is a pullup-bar and a good diet. I‘m hitting the gym for about 8 years and I lost my mind at the idea of not being able to work out at the gym due to Covid.

I bought a pullup-bar and now I do the following three days per week:

Weighted Chin Ups/ pullups (alternating each day) Closegrip pushups Curls (i put water bottles into a backpack)

Since it‘s only three exercises I do a lot of volume and boy, my arms and back are blowing up. Never thought I could make gains at home.

If you can get a barbell to sprinkle in some OHP you are golden.

thats-5 · 2020-05-28T12:55:56+00:00

Get kettlebells and keep them in your car during your lunch break

MGTOW_BEASTMODE · 2020-05-28T16:51:32+00:00

I like the combo of weights and martial arts training.

crimson_capsule · 2020-05-28T03:46:18+00:00

Forget protein shakes. They run right through you, are low calorie and just protein. Protein as a source of calories is terrible due to that fact that it is broken down so quick and actually speeds your metabolism up. This is something you want when cutting, not putting on muscle.

Get high calorie foods like nuts, muffins, etc to eat while at work. Take a 2 minute break to eat it and wash it down with whole milk. Do that every two hours. Just get the calories in, about 750 per meal on average, 3,000 total per day. Some muffins are about 500 calories and a glass of whole milk is another 250. I don't recommend this in the long run but for now, you need to pack it in now while you're young. Eventually you will need to clean your diet up to avoid long term issues.

Instead of drinking water, drink whole chocolate milk. Sip on that when thirsty. A half gallon of that over a day will be about 60 grams of protein and about 1,000 calories.

Get your protein from a big ass burger, a dozen wings, or steak with a half gallon of milk after work for dinner. That will be about 1,500 calories in at dinner.

For working out, if you want to build muscle, you need shorter workouts. Focus on compound movements that you are strong at and get strong af with them. Dips, chins, squat/leg press is really all you need for all around growth. When you're chinning/dipping with 90 lbs attached to your waist, and squatting 275 or leg pressing 600 for reps at 150, you will have a good muscle base. Don't worry about doing curls or tricep extensions or any of that shit. You are just wasting recovery on it.

Title	How do you I stay fit while working a lot of hours?
Author	rprookie
Upvotes	4
Comments	22
Date	May 27, 2020 10:45 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/gru536/how_do_you_i_stay_fit_while_working_a_lot_of_hours/
Archive Link	https://theredarchive.com/r/askTRP/how-do-you-i-stay-fit-while-working-a-lot-of-hours.667955 https://theredarchive.com/post/667955

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