I've been lurking around on the forum for a while and tried to read as much I could to avoid asking questions that's been discussed over and over again. But I'm still looking for some advice for anyone who can relate to physical manual labor and working out.

I work as an order selector for Aldi in their distribution center and if anyone can relate to a grocery selector, it's very physical work. I pull 300 cases an hour of grocery product and stack them on a pallet all day. I avoided getting into the gym during my first few months there to allow my body to get used to the work so I didn't burn out from work and the gym. Anyway, I'm looking for advice on building muscle with a physically demanding job. I'm guessing a 3 day full body workout would be best to avoid training everyday with a physical job? I bend over a lot and use my arms a lot, so I'm trying to find a way to incoorperate deadlifts and other exercises without over training or hurting myself. I could shave deadlifts for off days, but my scheduling is brutal, and makes it hard to find a set work out plan. I work a schedule like this 7 on, 4 off. 7 on, 2 off. 3 on, 1 off...3 on, 1 off. Then it starts over to 7 on 4 off. Confusing as sh*t I know. Basically I gdt 1 4 day weekend a month. So I'm looking for anyone who can shed some light on a safe way of building muscle with a job this demanding, as I know plenty of people do it.

I'm sure a lot of it comes down to rest and nutrition. Can anyone recommend foods that are crucial for maintaining good overall energy levels throughout the day with this lifestyle? Preferably foods that keep you going and never weigh you down if that makes sense.

Also another topic I've researched on, given my situation do you guys think a morning workout would be a better choice for me to avoid blowing off the gym after grueling days...or would it make work that much harder. Sorry this post got lengthy, and I appreciate any suggestions or advice.

I worked as a Lineman in a utility company Line Crew when I got into bodybuilding. As a beginner trainee, I weighed a whopping 130 pounds (there's a 'before' pic of me posted on my BodySpace page), and managed to eventually reach 200 lean pounds after many years of heavy training, eating like there was no tomorrow, and sleeping/resting as much as possible when I wasn't working or training.




So, after one's personal drive and desire to bodybuild no matter what one's occupation might be, yes, it comes down toadequate nutrition and rest.








Here's everything you need (other than the aforementioned will to succeed at bodybuilding; that part is entirely up to you):

Beginner bodybuilding program:
Fierce 5 Novice routine:
http://forum.obnoxiousbrutes.com/showth...hp?t=159678631


If you don't know how to perform any of the exercises in this program, look them up here to learn how to do them correctly:
http://exrx.net/Lists/Directory.html







This thread will explain all the steps to figure your baseline of required protein, fat, carbs, and calories:
*Emma Leigh's calorie/macro thread:http://forum.obnoxiousbrutes.com/showth...hp?t=156380183

Get your regular-food nutrition squared-away and your eating on a consistent basis for several months, andthenconsider addition of possible supplements.










And one other thing to consider; it's a journey, not destination.

Many here I think can say at one point or another have worked a physical job and managed to keep
Bodybuilding. Arnold himself I believe worked in construction while he was training in his prime.

I wouldn't be focused necessarily on doing less, but more so on being able to balance everything.

The other thing I would suggest is training first thing in the morning, even if you have to get up at 4 am. Getting your workout out of the way before work will most likely deliver better results because if you're tired after work you're either gonna not workout at all or you're gonna be dragging ass. Get it done and then go to work. You might even find you have more energy during the day and feel better.

Also preparing meals ahead of time can save you some time and ensure you're getting the right amount of cals in.

Union ironworker..building a local high school currently. I work 40 hours a week on and carrying steal beams...and lift 6 days a week. It can be done...if you want it enough. The body adapts way before the mind will.