inevitable 6 hours of cardio a day...

[dirtball_619]

whats up dudes so heres the deal... i work for ups unloading cargo trucks and to anyone who doesnt know, this kind of work is no joke. 3 hours of streight cardio/aerobic workout fast paced lifting and lowering of packages. then a 15 minute break. then another 3-4 hours of this work. the first 20 minutes of unloading and im already dripping sweat. supervisors yelling orders as if were doing military drills.


question 1- 95% of the people doing my job are skinny, malnourished, sickly looking men, and i myself have been dropping body fat(yet maintaining weight) does this 6 hour cardio session allow for a more than 4000 calorie a day diet without gaining fat?

question 2- is 6 hours of cardio enouph to cause muscle atrophy?

question3- after doing this job 6 months, ive noticed ive obtained over developed front delts and upper back due to numerous end ranged motions. making me look like i have bad posture (hunchback). does anyone know how i can incorporate this into my routine to even out the imbalance?

[dirtball_619]

FYI- i do this monday through friday. 5 days a week. starting at 3 am and getting out at 8-9am.

[MuscleScience]

You should incorporate more retraction exercise to strengthen the muscles around your scapula. Right now your musculature is over balanced to the anterior portion of your upper body. By doing more retractions you can help to balance out the over development.

[dirtball_619]

retractions as in pulling movements? like... lat pull downs?

[dirtball_619]

bump

[unclemoney]

hmm I don't know the answer your looking for but was just curious to see other peoples responces because I was going to do this for fedex or ups (same job) but then I thought about all that lifting//etc affecting my workouts, etc. So untill my police ***artment job pulls through I think I'm going to go work somewere like bestbuy.

But bump for you anyways cuz I'm interested.

[dirtball_619]

thanks man, and ya i wouldnt recommend it if you dont wanna feel drained from waking up at 2 in the am. that and my lady keeping me up till 10 every night makes for some kind of sick sleep ***rived out of body trance toward the end of the week.

ups downs- hours/hard labor/dickheaded people/seniority

ups UPS- endless advancement/ best benefits plan there is IMO when you get to choose from 4 differant health plans w/ no co-pays as well as visual, dental, 401k, life insurance up to 200,000. some people not smart enouph to move up in the chain makin 22 an hour from seniority alone.


but its off topic. can ANYONE help me with my dillemma and questions? thanks!

[want2bulk]

Retraction exercises would be rowing exercises. If your front side is dominant, work on stretching your chest.

[dirtball_619]

maybe i just need to make my upper chest fill out and overall. and then work on lats.

what do you mean stretching out my chest. sorry if it seems your talking to a wall ive been outta this for awhile

what kinda rows would you guys recommend

[dirtball_619]

bump

[unclemoney]

hmm rows... well I know this works back and bi's... but I would think from all the squating over and picking packages up etc that'd be nailing his bi's back and delts but I wouldn't think his chest unless he is pushing packages. But then again you said your anterior portion was dominant so i have no idea.

[MuscleScience]

yeah retraction means to pull the scapula back towards the spine. There are many muscle that control the movement and posistion of the scapula (shoulder blade) when your front side dominate the posteral muscles of the scapula are overpowered by the stronger over-developed muscles of the front side. So by strenghting the posteral muscles of the scapula you can help to correct the inbalance that exists. The main thing to remember is that the rhomboids are a small muscle but are very important in stablizing the scapula. When doing retraction exercises it very easy to have the traps take over the movement and causing the rhomboids to be missed. Light weight high reps with strict form (squeezing the scapula together without letting your shoulders wrench up) is best for hitting the rhomboids. Once you get that movement down and can feel when you activate the rhomboids without the traps taking over you can then up the weight if you want.

[ImACrazyJewDaddy]

My older brother had the same job, went in at 260 lbs, came out at 210 lbs. He had one of the day shifts, in the summer...And im suppose to be doing this for FEDEX at the Airport unloading the planes...But as for you bro, I think MuscleScience has got you covered.

[csavage0]

Man I worked there for a month and in that month time I lost around 20 pounds. Way too fast!!!. It really set me back. I would incourage you to not do any cardio at all. Just do that and eat as if you would if your trying to gain weight. Unless your fat and want to drop some. That job sucks for our hobby I would find a differnt one if possible.