Hey so I work nights (3pm-7pm, 2pm-10pm, 7pm-12am, sometimes later) and I usually go to the gym after. I work a physical job as well. I try to eat a meal after the gym, too, protein and whatnot, even if it’s just a protein shake. I also work mornings starting at 9am on Mondays and Tuesdays (two jobs).
How can I come up with a fasting split that works well? Do I keep the same ratio and tailor it to my schedule based on that day?
>Do I keep the same ratio and tailor it to my schedule based on that day?
I think this is generally the best option to just shift the schedule when your days vary this much. You’ll end up with a few days of shorter fasting and some longer ones. Or just stick to a fasting schedule on your most consistent days and eat normally when your work schedule shifts.
The another option is to try and work up to a schedule where the timing can be more flexible, like OMAD. You can just throw that one meal into your day wherever it makes sense for that day. There’s also OMAD+ where you’re still getting the bulk to the calories in one go, but also add in a flexible small meal or snack in a total 8 hour window.
I don’t work splits but my weekday/weekend schedule is very different. I maintain my eating/fasting ratio as max/mins but don’t worry too much about what time I’m eating. 8/16. Sometime this means I have a longer fasting window or a shorter eating window but I don’t exceed my max/min. Once I start eating I can eat for max 8 hours and once I stop eating I don’t eat again until at least 16 hrs have passed. Maybe this will work for you too.