Could use some help please

[amp]

I currently use a 4 day upper/lower split. I am working on setting up a new training program to include the horizontal/vertical push/pull movements but currently my training has been as follows
Monday-upper, HIIT 20 min treadmill
Tuesday-lower, abs
Wednesday-SS cardio
Thursday-upper, HIIT 20 min treadmill
Friday-lower, abs
Saturday- sometimes cardio, sometimes off day
Sunday-off

My days do vary because I am a nurse working 3 12 hour night shifts a week. They are usually done in a row so it does affect my energy level. I work 7:30 at night to 8:00 am, come home, go to bed around 8:45 and sleep til 3:00pm, at the gym by 4:00pm, back home by 5:30 pm to get ready and back at work around 7:15. This means on those days I only get about 6 hours of sleep. I also have a hard time keeping track of my food. I have been eating clean for about 2 months now, but on the days I work it's hard to accurately account for 24 hours (hopefully that makes since). Here is an example of my daily intake (I am leaving out times because it varies day to day, depending on if I am sleeping at night or during the day)

Meal 1
1/2 c oatmeal
GNC 100% whey protein shake or 3 egg beaters

Meal 2
protein shake (either GNC or Myoplex lite) I always have the myoplex lite after a workout because of the carbs.

Meal 3
chicken, green beans, sweet pot.

meal 4
mixed green salad w/ feta cheese and balsamic dressing
a few almonds

meal 5
chicken or turkey breast, green beans
some form of carb (1/2 cup brown rice, sweet pot, peas)

meal 6
protein shake

Can someone please critique and let me know if I am heading in the right direction.
Thanks

My stats are
age 28
ht 5'4
wt 113

[ai2]

Have you thought of going to a 3 day full body program? As there are 3 days a week where because of your work schedule you are unable to get an appropriate amount of sleep. It may help your bodies ability to recover not to put it under so much stress on the days you have to work.

[smuggie]

We can't tell you if you're headed in the right direction if we don't know what your goals are.

I can tell you right away though, your diet is sorely lacking in fats.

[Jen]

meal 4 needs some protein, I see a lack of healthy fats and a bit too much protein shakes...
again hard to say much more without knowing your goals.

[amp]

meal 4 needs some protein, I see a lack of healthy fats and a bit too much protein shakes...
again hard to say much more without knowing your goals.

Sorry, guess I forgot to add that
I really would like to add more muscle. I have some definition but not alot. I see what your saying about the protein shakes. Sometimes during the night when I am working that is all i can squeeze in. I can't eat out on the floor while working and it's hard expecially if I have really sick patients to leave the floor to get something else. any suggestions?

[jaleena]

Maybe just cut the protein shakes down on your days off?
What are your calorie and macro totals?

[absolut_blonde]

I'd try some real food for your last meal. Maybe cottage cheese and almonds, something like that. Protein shake isn't really ideal at that time (unless it is casein instead of whey)

[amp]

Maybe just cut the protein shakes down on your days off?
What are your calorie and macro totals?

My calories are anywhere from 1400 to 1700. I try to keep my carbs around 120-150 and protein is usually 150 to 170.

[jaleena]

You're not eating enough to be trying to gain muscle...the 1700 is what you should be maintaining on, so it looks like you're averaging a small deficit.

[smuggie]

Yup, you need to eat more.

[amp]

Yup, you need to eat more.

so how many more calories would you add? 300 to 500?

[jaleena]

Start with getting up to about 1900 for a week or two, and see how that affects you. If you're not gaining anything (weight or strength), add another 200cals for a couple more weeks. The trick is to be eating over maintenence by enough to gain, but not by so much that a large portion of the gain is fat. Some fat will come with even the best bulk, but it can be controlled so it's not a big deal.

[amp]

Start with getting up to about 1900 for a week or two, and see how that affects you. If you're not gaining anything (weight or strength), add another 200cals for a couple more weeks. The trick is to be eating over maintenence by enough to gain, but not by so much that a large portion of the gain is fat. Some fat will come with even the best bulk, but it can be controlled so it's not a big deal.

thanks alot for the help