Printable kit: Strength and Energy for Men on Shift Work

The BioFit Blueprint Series · Book 4 · Free printable kit

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Fridge / locker sheet

The one-page plan

Train the roster you have. Aim for most boxes, most days — not perfect.

The four daily boxes

1Protein anchor in every meal — body weight (kg) × 1.6 = grams a day
2Caffeine cut-off — nothing in the 6 hours before your main sleep
3Move — a session from the queue, a Minimum Day or a 20-minute walk
4Sleep — aim for 7+ hours in bed for your main sleep

Training queue: A → B → C

2–3 sessions a week, whenever the roster gives you a window. Miss a day? Do the next one next time.
Effort: weeks 1–2 = 3 reps in the tank · weeks 3–4 = 1–2.
Bad week: the 20-minute Minimum Day keeps the habit alive.

Night shift eating

Big meal before work → smaller meal around midnight → protein snack at 3am if hungry → light breakfast before bed.
Plate: ½ veg · ¼ protein · ¼ smart carbs · thumb of fat.

My caffeine cut-offs

Nights: last caffeine at ______
Days: last caffeine at ______
Earlies: last caffeine at ______
Count back 6 hours from your next main sleep.

Home from nights

Sunglasses (if safe) → light breakfast → warm shower → phone out of the room → dark, cool room → bed within 90 minutes.

Drink like you're working

2 × 1 L bottles per 12-hour shift, more in the heat. Pale straw colour is the goal.

See your GP if…

Tiredness doesn't lift with rest, low sex drive, low mood, loud snoring or stopping breathing at night, or losing strength while training.
Tick it, don't think it

The 28-day tracker

P = protein anchor · C = caffeine cut-off · M = move · S = sleep. Write A, B, C, MD (Minimum Day) or W (walk) in the "Did" row.

Week 1 — Start where you are
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Did
P ☐ ☐ ☐ ☐ ☐ ☐ ☐
C ☐ ☐ ☐ ☐ ☐ ☐ ☐
M ☐ ☐ ☐ ☐ ☐ ☐ ☐
S ☐ ☐ ☐ ☐ ☐ ☐ ☐
Week 2 — Fix the 3am problem
Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14
Did
P ☐ ☐ ☐ ☐ ☐ ☐ ☐
C ☐ ☐ ☐ ☐ ☐ ☐ ☐
M ☐ ☐ ☐ ☐ ☐ ☐ ☐
S ☐ ☐ ☐ ☐ ☐ ☐ ☐
Week 3 — Own your caffeine
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21
Did
P ☐ ☐ ☐ ☐ ☐ ☐ ☐
C ☐ ☐ ☐ ☐ ☐ ☐ ☐
M ☐ ☐ ☐ ☐ ☐ ☐ ☐
S ☐ ☐ ☐ ☐ ☐ ☐ ☐
Week 4 — Make it yours
Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28
Did
P ☐ ☐ ☐ ☐ ☐ ☐ ☐
C ☐ ☐ ☐ ☐ ☐ ☐ ☐
M ☐ ☐ ☐ ☐ ☐ ☐ ☐
S ☐ ☐ ☐ ☐ ☐ ☐ ☐
Weekly check (same day each week, after your main sleep)
Day 1 Week 1 Week 2 Week 3 Day 28
Waist (cm)
Sessions done
Energy (1–10)
Push-ups
Prep once, eat three times

The shift shopping list

Enough for two bulk cooks before a block of shifts. Tick what you need, cross off what you have.

Protein anchors

  • Lean beef mince (1 kg)
  • Chicken thighs (1–1.5 kg)
  • Eggs (2 dozen)
  • Greek yoghurt, high-protein (2 × 1 kg)
  • Tinned tuna (6 small tins)
  • Cottage cheese
  • Salmon fillets or tinned salmon
  • Protein powder (optional)
  • Dried or tinned lentils
  • Edamame (frozen)

Smart carbs

  • Microwave rice or a bag of rice
  • Potatoes / sweet potatoes
  • Wholegrain wraps
  • Pasta
  • Rolled oats
  • Fruit: bananas, apples, berries
  • Tinned kidney beans
  • Corn (tin or frozen)

Veg (frozen counts)

  • Frozen mixed veg (2 bags)
  • Frozen peas
  • Broccoli / greens
  • Onions, garlic, capsicum
  • Bagged salad or slaw mix
  • Tinned crushed tomatoes

Flavour, fats and shift-bag extras

  • Olive oil
  • Nuts (unsalted)
  • Smoked paprika, cumin, chilli
  • Tomato paste
  • Sparkling water / herbal tea (after cut-off)
  • Two 1-litre water bottles
  • Heavy resistance band (for camp rooms)
  • Containers for 6–8 meals
Bulk-cook formula: one protein + one carb + one veg, twice a week (first day off and the day before a block of shifts). Pack containers to the waist-friendly plate.
Your plan, built around your roster

Day 28 — what next?

Compare your numbers with day 1. Whatever moved — waist, weights, push-ups, energy — that's proof the system works on your roster. The book is the general version. Here's how to make it yours:

1Start free: the 7-day BioFit Starter

Seven days of training planned around your roster in the BioFit app. Free, no card needed.
milenium.com.au/pages/starter

2Book a free plan-building chat

Tell me your roster, your set-up and your goal, and we'll see whether the BioType Nutrition Blueprint (A$189) or BioFit Coaching fits. Coaching clients get their program in the app and, on request, their own workout as a follow-along video — press play, cast it to the TV, and the timer does the counting: exact pace, exact rest.
Pick a time that suits your roster · or see milenium.com.au/pages/biofit

I work 12-hour rotating shifts too. I'll build your plan around the roster you actually have. — Hugo, @hugobiohack

This bonus is general information and education, not medical advice. It does not diagnose, treat or replace care from your GP. Check with your GP before starting a new training or eating plan, especially if you have a medical condition or take regular medication. No specific result is promised.