Scheduling

[GeorgeDubya]

Rip,

I am a 28 YO male, 6'1", 270 pounds. I started driving a truck a couple years ago and let my fitness get away from me if it isn't obvious. I just finished reading SS and bought a bar and weights. I plan to get a power rack and bench in my garage this weekend and start the program on Monday. My question is what schedule I should aim for.

I work Monday through Saturday every week, 60-70 hours. I typically get up between 4 and 5 AM, although this varies. The only thing I have compete control over schedule wise is what time I wake up in the morning. So, one option is to wake up even earlier, around 2 or 3. I also have a newborn, so this schedule will make working out with a sleep deficiency a regular occurrence. The other option is to fit it in after work, but I'm afraid that with my hours and the baby life will interfere and workouts will be skipped. If you were in my shoes what would you try first? Early with less rest, or later with the risk of the workout not happening? Also, the consensus on this board seems to be that beef jerky is the preferred snack to increase protein intake. Do you have any other, possibly healthier recommendations for grab and go type of foods I can keep on the truck with me?

Thanks in advance for any help you offer. If nothing else your book, interviews, and this forum have already gone a long way in getting me pointed on the right direction.

[Dan Miller]

I had a son last year in January, and what worked for me was splitting up the novice program into 5-6 days. Doing it as written can make for some long sessions, especially as you progress, the weights get heavier, and the rest periods required get longer.

You could squat and alternate DL/PC every MWF, and alternate bench and press every T-Th-Sa. That way each session is a manageable length. What I did was to stay in the house and help with the baby all evening, then after his bath as soon as he started his bottle I'd go to the shed and lift. That way I wasn't in trouble with my wife for not helping, but I could find some time each day to lift.

[ud2o]

Re: Protein

Make milk your drink of choice whenever you're able...sneaky protein. Also, I eat a can of tuna mid-morning just about every day...20-30g depending on brand...pop the top and *voila* done in less than a minute.

[ud2o]

I thought of your thread as I was eating lunch and thinking about my own protein intake. Here's today so far:

cup greek yogurt - 12g
12 oz glass milk - 9 g
2 strawberry pop tarts - 6g
Premier Protein shake - 30g
5 oz can tuna in water - 22g
2 KFC grilled chicken breasts - 80g
2 12 oz glasses milk - 18g
2 handfuls mixed nuts - 12g

189g before 2 PM EST

In addition to milk and tuna, 2 recommendations:

1.) 12-packs of Premier Protein shakes are $18 + change at Sam's Club. You'll pay $3.50 - $4.00 each if you get something like this at a gas station and these do not require refrigeration. I have one every day and do not refrigerate them...30g is a good chunk of protein and this is an easy, fast way to get it.

2.) Mixed nuts are cheap, require no refrigeration and it's good protein "on the go" - a handful is approx 6g and there's lots of other healthy stuff associated w/ nuts.

Congrats on your baby boy. We have 2 girls - 4 and 2...it's an awesome ride, my friend.

[ud2o]

One last thing.

Boil eggs and keep them in the fridge. Eat 2 or 3 first thing when you get up or have one or two when you're just hanging around at the house. 6g each.

OK, I'm done. Happy training.