 Our next caller is Zachary from Boston. Hey, what's up Zach? How can we help you? Hey, how's it going guys? Thanks for having me. Was just curious. So every four days or so, I work in a hospital and we'll work 28 hour shifts pretty regularly. So been trying to bulk for the last few months here, but lack of sleep and kind of rotating schedule has been an issue. And I was curious if you'd had clients with this similar sort of issue or any sort of advice to kind of address this. Yeah, okay. So really good question. So because of the every four day, 28 hour schedule, you put yourself in a bad position in the sense that your body is not gonna be able to handle normal workouts or workout loads or stress because you're already putting quite a bit of stress on your body. No matter, even if everything's perfect, that alone is a very challenging thing for the body. So you have to work out very little in order to build muscle. So that's the good news. The appropriate dose is gonna get your body to adapt. The appropriate dose for you is a lot less than it would be if you did not work this kind of a schedule. So when people that I've worked with in this particular case, when I've trained people like this, you're looking at a couple of days a week of resistance training, like two days a week. And you're doing full body routine. You're going moderate intensity. You're focusing on building strength. And then as far as the bulk is concerned, of course, that's just a matter of a caloric surplus. Make sure you get your protein, eat about 500 calories or so above maintenance, and you should be okay. If you're getting stronger, then you know you're on the right track. Yeah, I was gonna recommend MAPS anabolic two to three times. And the two to three times would depend on the way this is broken up. So it's not once a week you have this 28 hour shift. It's literally every fourth day you have 24, 28 hours. So within an eight day period, you could actually have two of these days being 28 hour days, which would be over a day. Yeah, yeah. So yeah, so you're right. Probably one to two days a week. One to two days a week max is what I would do. You know, and I would maybe even, you might even- Especially trying to bulk too, that's the other thing. You might even wanna do it this way. So you go 28 hours, then you're off for four days. So what you may wanna do is after your 28 hour shift, don't work out the day after, work out the second day, and that's your one workout. And then wait till the next cycle happens again. Start with that. Go to the gym, do a full body workout, one exercise per body part, about three sets. Focus on compound lifts, not lots of volume, not lots of intensity, and then see if you can get stronger. I mean, you could add some restorative, like mobility or trigger session, like in the in between days where it's just, you know, it's really low to moderate type of muscle contraction or, you know, activity-wise. But that would help to, you know, at least get your body to recuperate and restore. And, you know, with that amount of stress, you know, already being absorbed in your bucket from having this type of a schedule, you just gotta be mindful that it's all gotta stay at a low intensity. You know what we could do is we could go a MAPS Anabolic Foundational Day one day on the day that Sal set. So the second day after after-work shift. But the day before and the day after could both be trigger sessions. So you could do a, so I would take MAPS Anabolic, I would use one of the main foundational days, that's your workout routine. And then I would take the trigger session workouts, that would be the day before, and then the day after, that's how I would. That's what I would, and that, that way you're getting three days of kind of touching and you only got one really hard, high intense day, the other two days are more like recovery focused, but then also kind of just touching the muscles. That's what I would do right now. Now how's your nutrition with all this? Are you able to intake a lot of whole foods or is this a struggle? Yeah, I mean, try to, but it's tough because the, I mean, obviously when you're up for 28 hours, kind of just meal timing is difficult. Yeah, yeah, I mean, try to do as much as you can with the whole foods, but honestly, less is more here. Don't push your body to see how much you can do, but rather see how much you can get away with with as little as you can do. Because the sleep, and I'm sure you're familiar with this, you work in medicine. So I'm sure you've seen the statistics on swing shifts and this kind of schedule on the human body. It's a tremendous stress. Exercise is another stress. So you have to consider that. So it's like when, you know, when my son was the first six months of his life, I'm not, you know, training like an animal in the gym. My body can't handle it and I'm just not gonna, my body's just not gonna respond. So take it that way. Now, if you do this with maps and Ebola, what you literally do is you're not looking at a seven day cycle like most workouts, right? Cause it'll give you the option of two workouts or three workouts foundational every week. Literally just do one foundational workout when you do that second day after your shift is up. And then the next foundational workout is the next time it's up. And don't worry about, you know, a monthly or weekly schedule the way it's broken up. Yours is obviously very different. So just do it, do it like that. And then I'd love to get some feedback from you to see how your body, you know, feels and responds. Yeah, it sounds good. Appreciate that. No problem, Zach. Thanks for calling in. He's a Lego maniac. He just came off of one of the shifts. It sounds like, I'll tell you what, dude. One of the hardest to help. If you read the statistics on shifts like this, the, It's like a carcinogenic. Their cancer risk goes up like they smoke cigarettes. Their heart disease risk goes up. They're diabetes. I mean, it's a huge, and so this is the lesson of this stress that your trainer adds by telling you all those things. We just want to move you out of that schedule. Well, you know what? No fucking cell set. No, I'm really stressed out. So I've trained a lot of people like this and you know what's funny? They tend to have, they're attracted to this kind of work, right? So I've trained ER doctors that are just insane. And I literally have to say this to them because their mentality is go, go, go, go. No matter what. Oh, I should do. Push through. Yes. And I'm like, no, you can't. You're going to hurt yourself. This is totally bad for you. And because they're in medicine, sometimes statistics tend to help. So that's why I do a little bit of the fear, you know, type of stuff with them. But I mean, you can, you can progress. You just got to remember, it's another stress you're adding to your body and you're probably almost at your limit. So it's not much that you can. I mean, I love the idea of a one hard training session in the middle, like you said, timing that, right? So whatever the breakdown is, the middle day after you've got a nice recovery day of recovery rest from that long shift. And then on the other days, and they could be all the days because it's so light. You could do these light band works, band work or suspension trainer, one or the other or both I'd have access to. And then I would be like, okay, I'm in the way I train is I get after it really hard this one day and that's my full hour and hour and a half routine where I do the full body. And then the other two to three days, it's this real light kind of band work or body weight work. And that's all I would try and do. But I mean, you can make some moves on that for sure. Definitely.