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Between lifting, working 40+ hours per week, preparing/cooking all of my meals and trying to get a good 8 hours of sleep, it seems like there's so little time left! Wake up, eat, prepare meals, shower, work, lunch, work, eat, lift, eat, shower... 8:30 pm.

Any pro tips / life hacks on how to manage?


[–]Kidterrific103 points104 points  (3 children) | Copy Link

If it were easy, everyone would be doing it.

[–]perdill12 points13 points  (0 children) | Copy Link

Yeah, and to be fair, it's not THAT hard.

5.30AM - Up 6-7AM - Gym 7-8:15AM - Getting Ready (leaves time to meditate, always good to have a morning ritual to get you in the winning mindset) 9AM-5:30PM - Work 6PM - Home

6-9PM weekdays and all day weekends is your free time, good luck finding an entrepreneur with that much free time.

Meal prep on sunday nights, etc. Look for little ways to optimize your time:

  • Takes forever to get to sleep? Cut out caffeine past 2PM and take melatonin and ZMA.
  • Find out where your time is being wasted. What useless activities can you cut out? Where can you make time for your hobbies? How can you be more efficient?

[–]PeopleHateThisGuy19 points20 points  (0 children) | Copy Link

This is the only response. No one wants to put in the time, the rest of us do it anyway.

[–][deleted] 1 point2 points  (0 children) | Copy Link

Exactly. Welcome to the life. OP can make excuses, or make a life.

[–]AlfredApple50 points51 points  (1 child) | Copy Link

Being a man is life on hard mode, chin up mate.

[–][deleted] 1 point2 points  (0 children) | Copy Link

Good comment. I'm writing this down.

[–]TRP VanguardWhisper25 points26 points  (1 child) | Copy Link

Everybody wanna be a bodybuilder, don't nobody wanna lift no heavy-ass weight.

[–]gauge220 points1 point  (0 children) | Copy Link

, or prep meals and eat on a schedule.

[–]Cum_on_doorknob23 points24 points  (6 children) | Copy Link

Lol, 84 hours a week as a med student. Suck it up. Also, intermittent fasting/leangains saves a shit load of time.

[–]Zd-_-bZ4 points5 points  (2 children) | Copy Link

Cumon_doorknob is going to be a doctor. -__- Love Reddit! Really curious about what focus of medicine you are targeting.

[–]Cum_on_doorknob3 points4 points  (1 child) | Copy Link

just your garden variety internist.

[–]Kidterrific1 point2 points  (0 children) | Copy Link

I'm your garden variety internist. Wouldn't do anything else, ever. Fucking love it and own my own practice. The light at the end of the tunnel is bright, my man.

Pm me with any questions you would ever have, and good luck.

[–]futuretrackstar -3 points-3 points [recovered] | Copy Link

God bless you you brave magnificent bastard. IMO becoming a physician is no longer financially worth it...

... unless you're a trust fund baby or your parents are somehow paying it all for you.

[–]WishfulTraveler0 points1 point  (1 child) | Copy Link

Say that to anesthesiologists making 400k a year.

[–]dayman-v-nightman6 points7 points  (0 children) | Copy Link

It is hard, but some things I do to help are:

  • I try and cook at least two meals at once, sometimes more. I live with other people so can't control all of the fridge space but try my best to bulk prepare food. Probably eat takeaways once a week to alleviate time pressure.

  • I gym in my lunch break and then just eat at my desk after. I understand some work places may not be too happy with this, but you can still read/digest work while eating. I tried morning gymming but wasn't for me - props to you if you can make that work.

  • Otherwise just minimize time you waste on tv etc and you'll find plenty of time to do what you need to do

[–]Endorsed ContributorAFPJ14 points15 points  (8 children) | Copy Link

Cook, do dishes and household chores at the same time, there's a lot of overlap. You have so much free time you don't even realize it - you probably just shit it away from either poor discipline or neurological / physiological impairments.

24*7 = 168 - 40 (work) = 128 - 72 (sleep) = 56 - 1.5 * 7 (shower/cooking/shopping) = That's 45.5hrs for commute and hobbies and/or extra shit you want to do (such as gym). What do you spend that time on? Probably reddit & TV.

[–]SW98764 points5 points  (2 children) | Copy Link

Your math is incorrect

[–]Endorsed ContributorAFPJ0 points1 point  (1 child) | Copy Link

Lmao fair, i fixed it. Thanks

[–]stonefit1 point2 points  (0 children) | Copy Link

Yeah, not really. Still shit

[–][deleted] 2 points3 points  (4 children) | Copy Link

72 hours of sleep a week? Damn.

[–]Endorsed Contributorbalalasaurus1 point2 points  (3 children) | Copy Link

10 hours a day.

[–][deleted] 0 points1 point  (2 children) | Copy Link

I did the math. I don't think I could sleep that much every day, unless you power it in over the weekend.

[–]Endorsed Contributorbalalasaurus1 point2 points  (1 child) | Copy Link

If you work your ass off in the gym, you can.

[–][deleted] 0 points1 point  (0 children) | Copy Link

Sure, it's possible.

[–]TheDonald2k165 points6 points  (3 children) | Copy Link

I have little trouble.

I wake up each morning at 4:45am.

Lift from 5:15-6:15am

Shower immediately upon getting back from the gym

Eat Breakfast at 6:45am

Done getting ready for work around 7:30am or so.

Leave for work at 8pm.

Get to work at 8:30am.

Leave at 5pm.

Get home at 5:30pm.

Watch TV for an hour or two.

Go to bed by 7:30pm.

One thing to do is intermittent fast. I only eat twice a day on workout days(6:45am and 12:00pm) and once a day on non-workout days(6:45am). That way you don't have to worry about eating dinner.

[–]inonothingbro0 points1 point  (1 child) | Copy Link

Do u live alone ?

[–]TheDonald2k160 points1 point  (0 children) | Copy Link

Yes

[–]thor_away924 points5 points  (3 children) | Copy Link

Fuck it shower once, it's actually good for your skin and hair to soak it in its own filth.

Meal prep Sunday dude!

Pre cook all your shit for the week (assuming it's nutrient dense and healthy it'll last) and pack lunch the night before.

I cook all my chicken rice and veggies on a sunday.

Get up early to lift.

Source: am full time student and employee

[–]futuretrackstar 1 points1 points [recovered] | Copy Link

Also, showering once is actually a good idea, and I do do that sometimes. Sometimes I'll skip a day's shower.

Speaking of letting skin and hair soak in its own filth... I stopped using shampoo at least a year ago. And soap now is just for my feet, groin and armpits. Not sure if this has any benefit or detriment, more of an experiment that I'm trying. Not too bad so far.

[–]Frigzy4 points5 points  (0 children) | Copy Link

When does the "hair is greasy as fuck due to skipping shampoo phase" end?

[–]SwallowedThePill2 points3 points  (0 children) | Copy Link

What works for me (50-60 hour work weeks) is waking up, getting my amino acids, and hit the gym first thing in the morning. Today I was at the gym at 5.45am, usually around 7am.

Rest of the day is work (start at 9), preparing/eating food (prepare in bulk if you can), shower in the morning and evening, and still time left to see my buddies or read or whatever I like.

[–]dabrah13 points4 points  (0 children) | Copy Link

it is fucking hard- but when you go out on the weekend and you have more money and look better than the people around you its all worth it

[–]fuckin_retard 4 points4 points [recovered] | Copy Link

two options: One, you can continue this lifestyle, but change your meal prepping. You can meal prep all of your weeks meals on Sunday, which MANY people do over at r/mealprepsunday. That cuts down on your meal prep time in the morning.

Another option you can consider is the leangains / kinobody approach to fitness. This is a combination of heavy weightlifting 3-4 days per week, combined with "intermittent fasting". Seriously, if you want to streamline your lifestyle, this is a great way.

Imagine in the morning just showering and grabbing a water and heading to the office, and then around lunch time simply having a coffee, then start breaking your fast in the afternoon before you get off work. Break your fast with an apple or two, then have a light meal, then do your workout, and then eat a super huge, satisfying and delicious dinner.

[–]GoldenCocaine2 points3 points  (2 children) | Copy Link

It is hard. Maybe shorten your workouts. I find 45-50 minute workouts do the job well, just raise the intensity in that time.

Or maybe wake up before work and go. Get on that self discipline train

[–]futuretrackstar -1 points-1 points [recovered] | Copy Link

You all are recommending that I workout in the morning. I was doing that for several months, and I recently switched after not seeing the results I wanted. I don't think lifting in a fasted state is good, at least, not good for an ectomorph like me who's trying to build muscle. Also, simply changing the time at which I do an activity doesn't actually save any time.

I like the weekly planning / weekly food prep suggestion. I've been doing a little bit of that, so that it lasts me a couple days. My only concern is how good the food will be after being in a refrigerated / frozen state for 4 days. Although now that I think about it, it's probably fine.

[–][deleted] 0 points1 point  (0 children) | Copy Link

Also, simply changing the time at which I do an activity doesn't actually save any time

not having to shower a second time after your workout is saving time.

[–]cazzah1232 points3 points  (0 children) | Copy Link

Lift 4x a week, cardio 4-5 times a week and a 60-70 hour work week. I'm still going on 2-3 dates this week. Manage your time better

[–]red_recruit2 points3 points  (0 children) | Copy Link

I work 50+ hours a week. It is a fucking nightmare.

I do my daily prayers to Brodin in the mornings. Start working at 1:00pm until 8:30pm. Fridays & Saturdays from 9:00am - 8:30pm.

My biggest issue is getting enough sleep but I have that figured out sort of. I'm getting about 7 hours a night but I'd be happier with 8.

[–]Refigerator10431 point2 points  (11 children) | Copy Link

I would like to try lifting in the morning to save time but if I squat/deadlift soon after eating I almost puke, and I don't want to go to the gym on an empty stomach... anyone have a way around this?

[–]AskTRP Endorsed Contributorbicepsblastingstud4 points5 points  (7 children) | Copy Link

Coffee and a banana. Alternately, protein shake.

There are lots of ways to get a bit of food in you without having to eat a whole meal.

[–]futuretrackstar 0 points0 points [recovered] | Copy Link

Caffeine is a vasoconstrictor, so I don't drink it that often.

A bit of food =/= a lot of food

[–]Endorsed Contributorbalalasaurus1 point2 points  (0 children) | Copy Link

BCAAs

[–][deleted] 1 point2 points  (2 children) | Copy Link

all pre-workouts have caffeine. You really think if this was as big an issue as you think it is. A multi-million dollar industry with billions of global competitors in everything from MMA, Boxing, Powerlifting, Olympic lifting, strongman and professional contact sport would be sued into the ground if this was a serious issue.

According to Health Canada you need to exceed 2.5 mg/kg a day before you see any vasoconstriction.

For a 150 lbs male this is 170 mg of roughly 18 oz of coffee.

[–]perdill0 points1 point  (1 child) | Copy Link

Avg PWO has 200MG+ of caffeine.

Not all PWO's have caffeine though. Check hemavol. Theres a whole bunch of stim-free and low stim preworkouts.

[–][deleted] 0 points1 point  (0 children) | Copy Link

yup and depending on weight 200 MG might be well within safe limits.

[–]2niczar-4 points-3 points  (1 child) | Copy Link

Banana is a carb bomb.

Better a fat bomb, and even better an MCT bomb → bulletproof coffee.

[–][deleted] 0 points1 point  (0 children) | Copy Link

The fuck are you talking about

[–]thor_away920 points1 point  (0 children) | Copy Link

Pieces of toast with butter (fat good) Small glass of milk for protein

Both items will also absorb stomach acid and give you that needed boost!

Yay food!

[–]2niczar-1 points0 points  (0 children) | Copy Link

Bulletproof coffee.

[–]trpjnf1 point2 points  (1 child) | Copy Link

It's tough, but I manage. My schedule is 50 hours/week of work (7-5 M-F), then gym immediately after for an hour or so. After that, head home, immediately start dinner, by the time I'm done cleaning up its around 7-7:15. After that, it's free time depending on my schedule with my personal life.

Some things working in my favor: I'm a college student working for a semester as part of my program, so I don't have any responsibilities outside of work. Also, my gym is in the building I work in, and I live a 10 min car ride from work. That alone saves me a half an hour of travel time.

Some things I've done to make it easier: I cook my lunch for the next day with dinner, to save time. I usually have chicken for both meals, so cooking two chicken breasts at once is super easy. Frozen vegetables/rice save a lot of time. If I make pasta one night, I make more than I'll eat that night to save myself some time later on.

Another big thing that's helped me is taking 30-40 minutes every Sunday to plan my week out. I block out all the time I'll be at work, the gym, or asleep, and figure out when my free time will be that week. That way, if I have something I need/want done, I can figure out when I have time to do it and plan accordingly. This has probably been the biggest help, because it helps me not only stick to my routine, but also accomplish more things that I've wanted to with the constraints I've placed on my schedule.

[–]aewiggin1 point2 points  (0 children) | Copy Link

Another big thing that's helped me is taking 30-40 minutes every Sunday to plan my week out. I block out all the time I'll be at work, the gym, or asleep, and figure out when my free time will be that week.

Hugely important. If you want to get shit done, you need a plan.

[–]keepmymangoqueen1 point2 points  (0 children) | Copy Link

Mindset helps a lot. I mean I usually enjoy lifting. If you got to a crowded gym at 5pm on a weekday it can suck. I make time to go when it's empty (middle of the day), mornings can be good too.

[–]netflixandch1111 point2 points  (0 children) | Copy Link

I feel your pain OP. I myself am considering going into somewhat of a 'monk mode' for some time to get the gains I want. If I do so I think I'll have to cut out social activities during the week and heavy drinking on the weekend. Which I guess I should do already. But if you want to meet a buddy or a girl for a drink on a week night it usually winds up being a 2-3 hour deal and you don't get to sleep until 11 or 12

[–]bonadzz1 point2 points  (0 children) | Copy Link

Meal prep. Here's a guide I wrote for /r/keto. You don't have to follow it directly, but it'll get your mind in the right direction for doing things in bulk and quickly.

https://www.reddit.com/r/keto/comments/45tfb9/think_keto_is_too_expensive_or_takes_too_much/

[–]ECoast_Man0 points1 point  (0 children) | Copy Link

There is great advice here, I will emphasize a couple points-

1) become a morning person through trial and error of you have to, and see if you can find a gym nearby work. I do about 45 minutes of cardio in the early mornings, and then do my morning routine in the gym bathroom (shaving, even ironing my shirt if it got wrinkly on the way over). You'd be surprised how many guys do this.

2) You need to spend some good portion of your Saturday or Sunday planning the week. By that I mean, have your food and items purchased and ready to go (aside from the things you want to buy day of), and ideally plan food out ahead of time. If I buy chicken breasts or something like that, I'll have zip lock them individually and then freeze, so when I get up in the morning I pop a bag in the fridge and it's defrosted and ready to go the second I get home. Plan on a weekly basis, not a daily, is my point.

[–]Algernoq0 points1 point  (0 children) | Copy Link

This is why my life is fucked (top 25%, not top 2%)...not enough work output. The path is clear but taking a real swing feels like madness.

[–][deleted] 0 points1 point  (0 children) | Copy Link

I work in construction so that is my gym!

[–][deleted] 0 points1 point  (0 children) | Copy Link

Save time by preparing your meals.

[–]cRawmode0 points1 point  (0 children) | Copy Link

Working 60h per week. Lifting 5x (8h), 6h of Cardio per week and having other hobbies on top of that. You have to have good time management in order to see your plates & manage dates. It is possible though. Do not waste your time with stuff that does not accomplish your goals.

[–]inonothingbro0 points1 point  (0 children) | Copy Link

Yea take a break every 2 days..

[–]GainitTrowaway0 points1 point  (0 children) | Copy Link

learn to use slow cooker, rice cooker and then cooking currys/chillies etc., fill that 8 l pot to the top. Use bike to travel to even nearest shop, that's 4 times faster than walking, buy dishwasher, speeds things up, pay someone to clean your house. You can order food with home delivery e.g. tesco in UK. Switch to madcow program, it's like 45 minutes and you're done.

there are a lot of people out there who study part-time + do martial arts on top of 9-5 and power lifting, I'm one of them...

[–]metallica110 points1 point  (0 children) | Copy Link

Some things I do to save time (I work 50 hours a week, have a son, also cook and have other hobbies as well)

  • Only train legs once every two weeks, but go very heavy when I do.
  • Do the same amount of volume but in a shorter time frame
  • take a deload week every 6 weeks or so (no working out). It does not halt my progress and allows me to catch up on stuff
  • Join a 24/7 gym and go during offpeak hours so you have to wait less time for a shower/machine
  • Pick a gym that is closer to my place to cut down on commute time
  • Realize "why am I working out what I do?". Do I really need to do an hour of shoulder workout? Or I can I just lump it in with my back workout?
  • Intermittent fasting. Eat 2 big meals instead of 6 spread out. Spend one morning a week (2 hours) to make a giant vat of chili, oven roasted chicken breasts for weekly protein. Then puree vegees and fruits in a blender for your veggies/fruits/oats.

Most importantly..It's going to be hard. That' just the way it is.

[–][deleted] 0 points1 point  (0 children) | Copy Link

I quit my job to focus on getting the best version of myself together. Been almost a year and the best decision of my life

[–]Big_Daddy_PDX0 points1 point  (0 children) | Copy Link

Life is short - make the most of it while you're alive.

[–]Ljr1250 points1 point  (0 children) | Copy Link

It's not too hard if you get into a routine. I make my lunch meals on Sunday and Wednesday. Cook a shit ton of chicken, rice and veggies. Lift every day after work from 530-630. Make something for dinner when I get home. I have protein shakes in the morning with fruit, very quick and keeps me full til lunch, also allows me to sleep in a bit later.

[–][deleted] 0 points1 point  (0 children) | Copy Link

Early to bed, early to rise, makes a man healthy, wealthy, and wise.

I am not finding the wealthy part of it, but getting out early and beating crowds makes for a much better day. I hate the end of day gym crowd, I prefer the quiet morning crowd.

[–]Overzealous_BlackGuy0 points1 point  (0 children) | Copy Link

For one if ur not cooking ur weeks worth of meals on Sunday ur fucking up. Second, you may have to learn how to adjust to less sleep like 6 hours a day. Or work out quicker, make goals to be out of gym by x time relax in your bed...not in a sweaty puddle i. The locker room.

[–][deleted] 0 points1 point  (0 children) | Copy Link

Lift before you go to work.

Prep your meals in bulk for a few days ahead/week and put the food in little tubs.

[–]prostaddict0 points1 point  (2 children) | Copy Link

  • kill the morning shower. Two showers a day dries out your skin badly
  • Intermittent fasting - dont eat breakfast. Get your calories in from 12-8 or 1-9. Water/black coffee/plain tea outside that window
  • For lunch, on days i lift, I do tuna on whole wheat with almonds on the side. For days I don't lift, I do a protein + fat salad (basically dressing/cheese). You typically want to keep carbs to the minimum on days you dont lift. Have a 2 scoop protein shake as a mid day snack
  • For dinner, I just have steak and broccoli. I buy large pieces of top round, and cut them in half. 2 pieces is 4 meals. Marinated with montreal seasoning, cajun, and olive oil. On a ribbed cast iron pan, it cooks to medium-well in about 6 minutes
  • Work/Gym? I regularly work 10-12 hour days. I just made it a habit to always go to the gym directly after no matter what. It's been working out well

[–]futuretrackstar 1 points1 points [recovered] | Copy Link

  1. Done
  2. Can't do that. Eating 5000 nutrient-dense Calories during working hours is basically impossible.
  3. Your lunch sounds fit for an 8 year old. My lunch is a full chicken breast, half a sweet potato, a pile of beans, a pile of rice, mixed vegetables, and a scoop of cottage cheese, and then dried fruit.
  4. Okay.
  5. Yea that's basically what I do, but less hours.

Since doing a weekly cooking session, it's much easier. Before, I was spending at least an hour every day cooking/cleaning, sometimes two full hours. Now, I just pull out my tupperware container, pop it in the microwave and voila, a full meal no cooking.

[–]prostaddict0 points1 point  (0 children) | Copy Link

2/3. Yeah mine's minimalist at the moment - cutting. Sounds like you're bulking or have alot of size to maintain, intermittent fasting sound unecessary 5. Jeeze, yeah, 14 hours a week on cooking would have me bail on that idea real fast.

[–]Bethefuture90 points1 point  (2 children) | Copy Link

pareto 80/20 principle, make your life more efficient.

Sadly your job working 8 hours a day is hugely inefficient. Quit the job and go solo or negotiate working at home.

Make working out more efficient as well. 6 days a week in the gym is a waste of time. Getting supremely jacked is a waste of time.

[–]redestofthereds0 points1 point  (1 child) | Copy Link

Why is getting supremely jacked a waste of time?

[–]Bethefuture90 points1 point  (0 children) | Copy Link

What do you really gain from it?

[–]futuretrackstar 0 points0 points [recovered] | Copy Link

My schedule sounds pretty much the same as you guys, although I could wake up earlier:

6:30 am wake up breakfast cook/prepare lunch and second lunch shower 8:30 am leave for work 9:15 am arrive at work 4:30 or 5 pm leave work ~ 5:30 or 5:45 pm arrive home protein shake gym shake shower penis enlargement evening snack 9:00 pm done.

So basically, 9 pm to 10 pm is what's left on lifting days. Also, I'm an ectomorph with high metabolism so I have to eat like 4400-5000 Calories daily. Quite a bit of food prep.

I'm doing it, it's just DAMN this was a lot easier in college!

[–]kimohno1 point2 points  (0 children) | Copy Link

Body Types are proven to be bullshit. Lift hard, eat enough and the right(!) calories and sleep. You are not a special snowflake. Bulking takes years of dedication, gens take a roll, but not the myth of the Ecto.

I agree that waking up early and gym is the way to go. Was hard for a procrastinating guy like me but after a year of training discipline and habits I love it

[–]stillnoturday-1 points0 points  (0 children) | Copy Link

No its not.

[–]1Reddthrown-3 points-2 points  (0 children) | Copy Link

That's cute. You finish at 8.30pm. Either you don't work very hard, or you're a rentier.

You can kill a man, but you can't kill an idea.

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