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.
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.
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.
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.
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.
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