Dieting down for show while working shifts

Evening gents. I'm now just about 7 weeks out from my first contest and I've been really stressing over my diet on weekends as i work shifts and have to change my shifts over each weekend. My weekend shifts are as follows :

Weekend 1 : Saturday 11pm to 7.30am followed by Sunday 3pm to 11pm ( work 3 to 11 till weekend 2 shift change )
Weeekend 2 : Saturday off followed by Sunday 11pm to 7.30 am ( work 11 to 7.30 till weekend change )
Weekend 3 : Saturday 11pm to 7.30 am followed by Sunday off ( 3 to 11 till weekend change )
Weekend 4 : Weekend off, back to work Monday 11pm to 7.30am

I'm battling to figure out how to stay consistent with my meals ( as in the amount of meals and total calories for the day, I don't cheat on the diet ) . I'm really worried about either over eating or undereating during these shift changes and would like to know how to manage this because this can definitely interfere with my peak week with alternating sleep patterns,training times as well as eating times. Also keep in mind that occasionally I may have to change shifts during the week in case a co worker on shift falls sick. I'm 1.71m tall and now sitting at 69kgs 9% bodyfat. My focus is on slowly dropping that percentage down to 6% by peak week. No drastic changes needed

Current cycle is as follows :

375mg test e a week
300mg masteron blend a week ( PGW so 1.5ml a week ) starting from 17th feb
50mg proviron a week
0.5mg arimidex eod
20mcg clen ( 2 days on 2 days off )
1 tab Genitec yohimbine cardarine blend ( cycle 2 days on 2 days off ) starts on 19th Feb and will be used on the 2 days off from clen and vice versa
Anavar and winstrol to be used from 6 weeks out,dosages have not been worked out as yet by coach


Below is my current routine for the week when working 11pm to 7.30 am

15h30 : wake up,clen 20mcg,1000mg vitamin c,25mg proviron,2 cups black coffee
16h00 : 30 min fasted cardio ( walk around the block in thick warm clothing )
16h30 : pre workout meal 100g oats,1.5 scoops whey,100g banana , x3 omega 3 softgels,2 cups black coffee
17h45 : pre workout supp
18h00 - 20h00 : weightlifting
20h00 : 1 scoop whey protein
20h30 : 6 egg whites with bell peppers,tomatoes and mushrooms , x1 omega3 softgel
23h15 : 160g chicken breast,100g sweet potato,150g basmati rice,50g green beans
01h30 : 160g chicken breast,2 slices white bread,50g cucumber,50g lettuce with 20g light mayo ( toasted sandwich )
04h00 : 180g x lean beef mince with 50g spinach / 50g green beans, 100g pineapple
07h45 to 08h15 : walk 30 min again
08h30 : 1 scoop whey protein
9am : 1 tab saw palmetto,1 tab liver support ( ssa supps ), 0.5mg arimidex,25mg proviron sleep

Now for my 3pm to 11pm work schedule it changes around :

07h15 : wake up,clen 20mcg,1000mg vitamin c,25mg proviron,2 cups black coffee
07h30: 45 min fasted cardio ( walk around the block in thick warm clothing )
08h30 : 6 egg whites with bell peppers,tomatoes and mushrooms, 1 scoop whey
09h15 : 100g oats , 1.5 scoops whey,100g banana, x3 omega 3 softgels, 2 cups black coffee
10h45 to 12h45 : weightlifting
13h00 : 1 scoop whey, x1 omega 3 softgel
14h15 : 160g chicken breast,100g sweet potato,150g basmati rice and 50g green beans
18h00 : toasted chicken and mayo sandwich ( refer 01h30 meal on 11pm shift )
21h00 : 180g x lean beef mince w 50g spinach / green beans,100g pineapple
23h30 : 1 scoop whey, 1 tab saw palmetto,1 tab liver support,0.5mg arimidex,25mg proviron

The liver support and saw palmetto dose will go up when the anavar and winstrol are added. The test won't be dropped at any stage, will just use 1mg arimidex ed on peak week to dry out

Current training protocol :

Monday : Chest,triceps,rear delts
Tuesday : Back and biceps
Wednesday : Quads and calves
Thursday : Shoulders,triceps and chest ( primarily focus on rear delts as those are lagging,just maintaining the front and sides )
Friday : Hamstrings and calves
Saturday : Biceps,triceps with lower back training and some rear delt attention ( gym closes at noon so i use day passes at different gyms when training in the evenings )
Sunday : Gym closed so rest

The fasted cardio is to be done every single day so weekends off are not a problem at all. week 4 is always my best week

Diet isn't the only problem faced here. With changing shifts,my sleep pattern also interferes with the fasted cardio,say for instance weekend 1. I simply cannot fit in the fasted cardio as i would only receive up to 4 hours of sleep max taking into consideration of time taken to shower ,fall asleep, shower again to get ready for work as well as pack my lunch. the 3pm to 11pm shift is much busier and there are days where i don't even get to eat until 8pm. Should i just fast completely on these weekend changes and rely purely on the anabolics to keep me at my best? Should i drop the pre workout meal completely on Sundays or just drop the oats and banana from it since I'm burning fewer calories from not training on this day?

So guys, please let me know what your suggestions are so I can make the most of my prep because i want to put my 100% into it as well as use these tips to manage my weight control for future reference

Many thanks in advance

hi,
looking at your cycle, you 7weeks out and on long ester compounds? why

you could have done this (test pro/masteron pro + proviron/winny) or var in place of winny

you have gotten away with clen + yohimbine blend also

on the rest will have to a take long read, to give input

Since I've been using test e for 3 months already, it won't clear from my system in time even if I changed over to prop.

Arimidex 1mg a day on peak week to drain all water retention. I'm not going off after the show. Cruise on 200mg a week. I know I'll get a lot of stick for it but hey I'm planning on doing a june show as well so there's no real point in me going off the stuff

What I have learned is that you aren't going to get reliable feedback from people who have not being following closely how you have responded to your diet and drug regiment over your contest prep up to present. Unless something in your prep is really far off, which it isn't. That is why we have coaches.

Everyone is different and responds differently to small changes. Your diet might not be optimal for other guys at your body weight and composition, but might be working great for you. If you are still getting good results and consistent improvements, then don't change anything yet. If you are plateauing then make small changes and see how you respond in the mirror over a few days.

But what sticks out for me is:

Getting 4 hours sleep is pretty bad, so you don't want to add to the metabolic stress by fasting and skipping meals when low on sleep.

NB: Protein before bed should be whole foods (lean beef/chicken) providing at least 40g protein. The science is pretty clear that to maintain maximal muscle protein synthesis during sleep you should eat slowly digestible proteins before bed. With whey you'll literally lose 2 to 3 hours of muscle protein synthesis during sleep compared to eating a steak before bed.

It would be a safer bet better to drop the test cyp about 2 weeks out. It's not about it being too late to wait for the long esters to clear, it's about the huge estrogen levels spike you get for 3-7 days after injecting 1ml+ of test cyp. 1mg Adex won't completely offset that.

Nice feedback MA

Thanks very much MA.

Okay,to clear it up better, I don't suffer with estrogen problems. I did a blood test while using 500mg a week of enanthate with 0.5mg arimidex 2x a week amd my e2 was sitting at 18 ( ref range 19 to 31 )

The advice on eating lean meats instead of whey will definitely help me out thanks!

The diet,training protocol and cycle that I'm using is working very well for me. It's just that weekend shift change that messes it up for me. It's like I'm moving 5 steps forwards then 2 steps back if that makes any sense since I feel extremely tired and fatigued from the shift change