What to Eat...

[get_pumped37]

Hello everyone...

I have just started a new job as an equipment operator at a surface coal mine. My eating habits have been severely altered due to working 12 hour split-shifts (6:00am-6:00pm or pm-am) with only a 20 minute lunch break each day.

The way I do it is eat something just before I leave for work, try eating while I drive, and eat again during our single break. To take 4-5 meal breaks is unrealistic, so I am forced to eat more cans of tuna and shakes at prescribed times while driving. I try to refrain from MRP bars b/c of the cost involved. Since it is not beneficial to double up on the amounts of food eaten, I will have to rely more on finger foods (and ready made shakes) to eat every 2-3 hours while driving.

I am 5'11" and 240 pounds, so I need 3316 calories daily (Carbs = 332 gr/day, Protein = 249 gr/day, and Fats = 111 gr/day) I am hoping someone can help me create a diet plan, then I can figure out when to eat per my rotation schedule.

Thank you for your time. Your comments & ideas are sincerely appreciated.

Respectfully,

Steve

 

[Ironhorse]

At 5' 11" and 240lbs, what are your goals? Are you looking to bulk? Either way, at a really busy job like yours, getting in that many meals is probably not going to happen. But eat like a madman every chance you get.

 

[Ramstein II]

Go liquid and portable--and cheap. Save some empty water bottles and funnel some protein powder and a powdered carb into them (buy a complex powdered carb if you have money or use just a little sugar if you must--better than nothing and you need a little to keep your blood sugar stable). Pour in some water at work, shake,. drink (slam). Or you can pre mix them and store in the fridge if there is one. Much quicker than eating.

 

[The Animal]

Get plenty of rest. You grow in your sleep dude.