Built for
I work 9-hour warehouse shifts and I'm building from 70 kg to 80 kg lean, in public. The free plan is the exact system I use. No extra hours needed.
FUELMidnight meal prepWhat I eat on a long shiftSTATEI broke my streakGrow your mental muscleBODY94% efficiency on the 9-hour shiftThe power tower routine
Get the 5 rules I live by
- The 14-day tracking method: track first, change nothing
- Cook twice a week, eat all week
- Build every shift meal around protein
- The vending machine hack for the 8pm slump
- 45 minutes, three big lifts, beat last week
Fuel. State. Body.
The 5 rules, every video and every check-in sit under one of these three. Here's what each one means.
Fuel
Know what you eat. Track it, prep around the roster, build every meal around protein.
State
Grow your mental muscle. Habits for low days, sleep after late finishes, showing up anyway.
Body
45-minute sessions that fit a shift. Compound lifts, pull-ups, progress written down.
Built on normal days.
Most fitness accounts sell the finish line. I'm showing the middle: the 3pm start, the meal prep at midnight, the bad weeks I still turn up for. If I can do it around a 9-hour shift, so can you.
Start with the free plan
Year 11, "chicken legs". Now.
I got my first gym membership out of spite, because everyone said I'd quit. Drag the slider to see what turning up anyway looks like.
Not special genetics. Not more time. Just systems I stuck to.
How much should you actually eat?
Put in your details and pick a goal. You'll get daily calories and protein to drop weight, hold steady and get stronger, or put on size.
Includes three 45-minute sessions a week.
Put on size
0 gProtein
0 gCarbs
0 gFat
0 kcalCalories
- 0 g protein per meal, over 3 meals
- About 0 g of cooked chicken per container
Estimates from the Mifflin-St Jeor equation and common sports-nutrition guidance (1.6 to 2.2 g protein per kg). A starting point, not a personalised meal plan. Not for under-18s or during pregnancy. If you have a medical condition, check with your GP or an Accredited Practising Dietitian.
Want your numbers and the 9-Hour Shift Plan in your inbox?
"I don't have time" is a maths problem
Set your roster and see where the hours actually go.
- Work and travel
- 50 h
- Sleep
- 49 h
- Training
- 2.25 h
- Two cook-ups
- 3 h
- Everything else
- 63.75 h
Training takes 1.3% of your week. The rest of the plan is about what you do with the other hours.
Track your build
Log your weight daily or weekly. The tracker shows whether you're on pace for your goal, going too fast, or falling behind, and what to change. No app, no account.
Sample data so you can see how it works.
Keep logging
First verdict after 7 days
- Started
- 0
- 7-day average
- 0
- Change
- 0
- On-pace range now
- 0
On-pace range7-day averageWeigh-ins
Your weigh-ins (0)
Saved only in this browser on this device. Nothing is sent to Rinkast Lifts. Bookmark this page and come back each weigh-in.
Rather talk it through?
Book a free 15-minute call. We'll look at your roster, your goal and what's got in the way, and I'll tell you honestly if coaching makes sense.
- A plan for training around your actual shifts
- Where your eating is likely falling short
- Whether one of the 5 free 8-week beta coaching spots fits you
DongrinRinkast Lifts, coach and warehouse worker
Call bookings open soon. For now, grab the free plan or apply for a free beta spot.
Questions
Does this work on nights or rotating rosters?
Yes. The plan hangs off your shift, not the clock. Train before you clock on or on days off, and cook on your two longest breaks.
I don't have a gym.
Push-ups, rows and squats at home, or a power tower for pull-ups and dips. Same rule: three big movements, beat last week.
Do you write meal plans?
No. Personalised meal plans are a dietitian's job in Australia. I coach habits, tracking and general healthy eating.
What's on the call?
15 minutes. Your roster, your goal, what's stopped you before. No pitch. If coaching isn't a fit, I'll point you to the free plan.
Are you a qualified PT?
Not yet, and I'd rather say that straight. I'm not a qualified or insured personal trainer, which is why the beta coaching is free. Everything here is general education and what's worked for me. If you have an injury or medical condition, see your GP first.