2

votes

working out when your job is physical

Answered on August 19, 2014
Created July 05, 2011 at 10:57 PM

So I work 6 days a week right now and my job duties vary from moderately active (walking up and down hills, driving jet skis, loading and unloaded kayak trailers, sailing etc) to extremely active (paddling a loaded kayak 17+ miles a day then hiking through deep sand and camping)
My problem is that I lose lots of my functional strength like pull-ups and squats from long distance kayaking. I guess it's because its more endurance than power? In any case, I am getting sick of losing all my climbing strength while I work as a kayaking guide all summer. The problem is that because I work 10 hours a day, 6 days a week, I'm exhausted. Should I suck it up and work out before breakfast or should I rest?
a little more info: I'm a woman, 25, 5'2" and around 130lbs. Trying very hard to stay paleo but usually one meal a day is SAD. I would like to be ripped with more muscle and less fat.

a typical day sea kayaking:
breakfast- handfull (or shell full!) caveman crunch from civilizedcavemancooking with 1% boxed milk (Horizon brand) and pre-cooked bacon
snacks- trail mix (peanuts, pistacios, almonds, dried date pieces, shredded coconut), jerky, a cliff bar once in a while, dried fruit, peanut butter
dinner- (I eat with the group, we cook one big meal) a betty crocker boxed meal (think pasta with sauce and some meat)

a typical day in camp:
breakfast- steak and eggs or nitrate free bacon and eggs
lunch-leftovers from night before- some sort of meat+veggie+ fat dish
snacks- beef jerky, 80% dark chocolate,
dinner- meat+veggie, today was pork loin over onions that I put in the crock pot for 8 hours :)

Sundays and Friday's I have to drive long distances so I don't get to eat lunch usually. I eat a big breakfast and take a bag of jerky with me. I then eat a big dinner if I get home before 10pm. If I get home late, I drink some heavy cream and a spoonful of coconut oil and go to bed.

Medium avatar

(2169)

on July 09, 2011
at 12:50 AM

This would be optimal, but the problem is my career is a endless series of such "summers" because I travel around from place to place working for companies like the one I work for now. So it's kind of an endless problem for me. Sometimes I don't have time to fix my own food and I end up eating nothing or a SAD meal. Sundays/Mondays and Friday's I eat breakfast and dinner an no lunch because there isn't time.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on July 06, 2011
at 03:25 PM

Yeah, I disagree with Harry here. Your goals are fat loss and muscle gain. If you want to maximize growth hormones the best you'll want low-carb, especially since you're doing so much endurance-based work. But really, you should experiment and see what makes you perform the best, you can't afford to run out of steam in the middle of the day.

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on July 06, 2011
at 10:00 AM

They are both very important. Sleep and not enough food can effect how you feel in regards to energy you really need to get both of those locked down. http://www.goudasfoods.com/products/product.php?cid=38 This is the Creamed Coconut that I use, (second one down) I find it at a Asian convince store, I never found it in any main steam store

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on July 06, 2011
at 10:00 AM

They are both very important. Sleep and not enough food can effect how you feel in regards to energy you really need to get both of those locked down. goudasfoods.com/products/product.php?cid=38 This is the Creamed Coconut that I use, (second one down) I find it at a Asian convince store, I never found it in any main steam store.

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on July 06, 2011
at 09:59 AM

They are both very important. Sleep and not enough food can effect how you feel in regards to energy you really need to get both of those locked down. http://www.goudasfoods.com/products/product.php?cid=38 This is the Creamed Coconut that I use, (second one down) I find it at a Asian convince store, I never found it in any main steam store. For more Paleo hacks: http://paleohacks.com/questions/49684/working-out-when-your-job-is-physical#ixzz1RJlVCrkk

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on July 06, 2011
at 09:58 AM

They are both very important. Sleep and not enough either or can effect how you feel. http://www.goudasfoods.com/products/product.php?cid=38 This is the Creamed Coconut that I use, (second one down) I find it at a Asian convince store, I never found it in any main steam store.

Medium avatar

(2169)

on July 06, 2011
at 03:10 AM

Also, I'm sure you're on the money about rest. I never get enough. Maybe couple not enough rest with not enough food and that's why I'm so exhausted all the time?

Medium avatar

(2169)

on July 06, 2011
at 03:09 AM

Thanks Ryan- I think you're probably right about not eating enough. I also don't get nearly enough rest. I'm exhausted all the time and maybe its because I don't get enough food? Maybe couple not enough food with not enough rest=exhaustion. Do you have a reliable source of coconut cream? I can't seem to find any in the states.

Medium avatar

(2169)

on July 06, 2011
at 03:07 AM

Harry and Miked- If I'm trying to loose body fat, shouldn't I be low carb? or would that cause me to loose muscle mass?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 06, 2011
at 01:25 AM

Yeah I could see how your pure strength would suffer from that but maybe you're just not eating enough. Such that when you do all your physical work you're just digging into your hard earned muscle. Try eating more. I have to say, though, your job sounds rad

Ffc7e0ecad8e8831b528c5d4921377cc

(942)

on July 05, 2011
at 11:21 PM

I agree with all of this except "low-carb." Chow down plenty of potatoes, other starchy veg and white rice.

Bd271299b2d4d9b2e3da9c252fef058c

(2854)

on July 05, 2011
at 11:09 PM

It sounds like you're *gaining* lots of functional strength!!

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4 Answers

best answer

5
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on July 05, 2011
at 11:02 PM

Rest, rest, rest! More working out will just shut your body down even more. Since most of what you're doing is endurance-based, the best thing for you will be to dial in the low-carb paleo as much as you can, and then after kayaking season go back to strength training.

Medium avatar

(2169)

on July 06, 2011
at 03:07 AM

Harry and Miked- If I'm trying to loose body fat, shouldn't I be low carb? or would that cause me to loose muscle mass?

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on July 06, 2011
at 03:25 PM

Yeah, I disagree with Harry here. Your goals are fat loss and muscle gain. If you want to maximize growth hormones the best you'll want low-carb, especially since you're doing so much endurance-based work. But really, you should experiment and see what makes you perform the best, you can't afford to run out of steam in the middle of the day.

Ffc7e0ecad8e8831b528c5d4921377cc

(942)

on July 05, 2011
at 11:21 PM

I agree with all of this except "low-carb." Chow down plenty of potatoes, other starchy veg and white rice.

Medium avatar

(2169)

on July 06, 2011
at 03:10 AM

Also, I'm sure you're on the money about rest. I never get enough. Maybe couple not enough rest with not enough food and that's why I'm so exhausted all the time?

best answer

4
C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on July 06, 2011
at 12:51 AM

First I would recommend fixing what you can.

Diet, dial it in, it may take extra prep time but packing jerky and dried fruit will be much better than a SAD. Even better replace dried fruit with sweet potatoes (Don't travel as well)

Second, make sure you are eating enough. I recently found out that I walk around 12km a day, so that is an extra 1000 calories that I did not account for really in my diet. I ate a lot, but I was not eating enough.

Add the hiking and kayaking up, see how many calories you are burning a day, if you are not feeding your body enough muscle is the first thing to go. Plain and simple, your body can manage without extra muscle but when your body hits 0% body fat you die. So your body will hold onto that fat if it thinks you are in starvation mode.

I will put money on it that you are not consuming enough food, if I am wrong please list what you consume in the run of a normal day.

I still love Coconut cream (99cents gets me 1500 calories of Fatty goodness)

If you are not consuming enough food then working out is just a waste of time with how active you already are.

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on July 06, 2011
at 10:00 AM

They are both very important. Sleep and not enough food can effect how you feel in regards to energy you really need to get both of those locked down. goudasfoods.com/products/product.php?cid=38 This is the Creamed Coconut that I use, (second one down) I find it at a Asian convince store, I never found it in any main steam store.

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on July 06, 2011
at 09:58 AM

They are both very important. Sleep and not enough either or can effect how you feel. http://www.goudasfoods.com/products/product.php?cid=38 This is the Creamed Coconut that I use, (second one down) I find it at a Asian convince store, I never found it in any main steam store.

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on July 06, 2011
at 10:00 AM

They are both very important. Sleep and not enough food can effect how you feel in regards to energy you really need to get both of those locked down. http://www.goudasfoods.com/products/product.php?cid=38 This is the Creamed Coconut that I use, (second one down) I find it at a Asian convince store, I never found it in any main steam store

Medium avatar

(2169)

on July 06, 2011
at 03:09 AM

Thanks Ryan- I think you're probably right about not eating enough. I also don't get nearly enough rest. I'm exhausted all the time and maybe its because I don't get enough food? Maybe couple not enough food with not enough rest=exhaustion. Do you have a reliable source of coconut cream? I can't seem to find any in the states.

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on July 06, 2011
at 09:59 AM

They are both very important. Sleep and not enough food can effect how you feel in regards to energy you really need to get both of those locked down. http://www.goudasfoods.com/products/product.php?cid=38 This is the Creamed Coconut that I use, (second one down) I find it at a Asian convince store, I never found it in any main steam store. For more Paleo hacks: http://paleohacks.com/questions/49684/working-out-when-your-job-is-physical#ixzz1RJlVCrkk

1
7e746be2f0e550a8cd7df881322ae705

on July 06, 2011
at 12:14 AM

I think you should enjoy your awesome job and worry about the body comp stuff after the summer is over.

If you could fix the one SAD meal a day, you might just get ripped doing what you are doing.

Medium avatar

(2169)

on July 09, 2011
at 12:50 AM

This would be optimal, but the problem is my career is a endless series of such "summers" because I travel around from place to place working for companies like the one I work for now. So it's kind of an endless problem for me. Sometimes I don't have time to fix my own food and I end up eating nothing or a SAD meal. Sundays/Mondays and Friday's I eat breakfast and dinner an no lunch because there isn't time.

1
Medium avatar

on July 05, 2011
at 11:13 PM

miked's advice makes sense. Another option: Do triples with really heavy weights in the morning on your basic lifts (dead, squat, chin, press), maybe one work set and one back-off set at 80% of the weight. Only do this once or twice a week, and keep one day per week as total rest. Eat a shitload of protein and carbs--dairy, potatoes, etc.

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