2 job - 12hr shifts Diet?

[trueX]

Ok I have 2 diff jobs that I work a total of 4 days a week. Both are 645am-645pm jobs at hospital ER's, and one of them doesn't have a cafeteria that supplies employee food so its very hard for me to bring enough food with no real way to cook it for 12 hour shifts. Please look over and tell me what food you might sub in and where, on a time frame that is kinda crunched and has limited access to food at one job.

29
6 ft
188 lbs
First cycle

WORKDAY DIET
Morning - 625am - as im walking out the door
2-3 slices toast w peanut butter & banana & multivitamin
or
Everything bagel & banana & multi-v
or
Whole grain protein cereal & banana & multi-v

10am
Can of tuna & fat free yogurt w some fruit & 20-30g protein bar
Trail mix of dried fruit and almonds

Lunch - 1pm - 30 min max if I can leave
Chicken breast with 55g proten shake, mix w skim milk
Finish trail mix

4pm
try to work in another chicken breast here , or just some type of carb food, sometimes I get a large wheat chicken sandwich. Sometimes the cafateria has cooked pasta w no sauce I eat a plate of.

745pm
Workout

830pm
2 small lean steaks cooked stovetop, 55g protein shake & a side.


I will mix and match this up but for the most part I eat that throughout a day in different proportions.

[trueX]

OFFDAY DIET
Morning
2-3 slices toast w peanut butter & 3-6 whole scrambled eggs & multivitamin & glass of OJ
or
1 cup oatmeal & bagel & 3-6 scrambled eggs & multi-v

next meal
2 chicken breasts, can of tuna & 20-30g protein bar & Trail mix of dried fruit and almonds (eat alot more per meal bc i have time but I eat less often)

2 lean steaks w side, maybe a baked potato w skin, no toppings with 55g proten shake, mix w skim milk

4pm
More chicken breast or lean steak, possibly a sandwitch.


745pm
Workout

830pm
2 small lean steaks cooked stovetop, 55g protein shake & a side.

I will mix and match this up but for the most part I eat that throughout a day in different proportions.

[j4ever41]

i work 12 hour shifts as well with a 45 minute commute to work and back home,i always prepare my meats the day i go to work but my carbs sources such as brown rice,sweet potatos and pasta i prepare the night before,i eat right before i leave to go to work then i take 4 meals with me,my food is to important to me so i put time into it i have even been a few minutes late before because i was preparing food. If your diet is working for you fine but looking thru it i would rearrange to meet what your goals are.

[jamyjamjr]

what do you do exactly?? transportation, er tech??? this info would help

[trueX]

what do you do exactly?? transportation, er tech??? this info would help

Im a ER Tech / Paramedic - sometimes I go out on the ambulances, but most of the time im on my feet 12 hrs walking people on the stretcher to xray, mri, ct and doing EKGs and drawing blood, helping with small procedures. Lifting people off backboards and rolling 300 pounders here and there lol

[rogue01]

Im a ER Tech / Paramedic - sometimes I go out on the ambulances, but most of the time im on my feet 12 hrs walking people on the stretcher to xray, mri, ct and doing EKGs and drawing blood, helping with small procedures. Lifting people off backboards and rolling 300 pounders here and there lol

Why do you go to the gym, just roll those 300 pounders a few extra times for your workout I am sure you will get some great advice from the guru's.

[jamyjamjr]

Im a ER Tech / Paramedic - sometimes I go out on the ambulances, but most of the time im on my feet 12 hrs walking people on the stretcher to xray, mri, ct and doing EKGs and drawing blood, helping with small procedures. Lifting people off backboards and rolling 300 pounders here and there lol

i feel your pain.. im a paramedic myself.. so it's hard to prepair when you work 12-36hr shifts at a time.. u have to plan ahead.. cook for 3 days, get away from work real quick to gobble down food every three hours.. it's a pain in the ass but it is possible.. that's how i get by.

[jamyjamjr]

i think u need to work through my sticky.. follow the directions..

Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[trueX]

once u'v figured out your BMR, u need your TDEE

BMR = 1910
TDEE = 2960

please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at - please include macros

I thought I had posted my diet up above? Sorry I know thats sounds rude but im not sure what you mean. I posted pretty much the foods I eat and when I eat them being work day or off day. I have been using fitday.com for a few weeks now and the last day logged was 1798 calories, 35%p / 33% f / 31% carbs. about 1200 cals to low im trying to lose some belly fat so the stuff I do eat is pretty low in cals overall. help please lol

please tell me when you eat, also tell me what your workout reg is...

A normal workout is say, monday Arms.

Barbell Curls - 8/10 reps @ 3 sets
(superset into)
Lying tricep extentions - 8/10 reps @ 3 sets
2 MIN rest after each superset.
4th set is right after the 3rd superset, I dop say 30% of the weight and do 8/10 more reps.

Move to
Cable Tricep kickbacks - 12/15 reps @ 3 sets
(superset into)
Cable or barbell behind the back curls - 12/15 reps @ 3 sets
2 MIN rest after each superset.

Move to
Cross body dumbell hammer curls - 8/10 reps @ 4 sets
(superset into)
Increasing angle incline pushups - 5/8 lying flat, 5/8 @ 30 degrees or so, and 5/8 more leaning forward towards a wall. @ 4 sets
2 MIN rest after each superset.


I have a local World's Gym that I just got a pass to today to check it out, 2 of my friends and the guy I get gear from work/lift there and I was lucky enough to become my suppliers workout partner, he was looking for one and I was there at the right time, so that will help w workouts I think. Some of my exercises may seem odd but until I get in the actual gym via membership, ive only had my bowflex, dumbells, perfect pushups, jump rope + body mechanic weight to work with.

working on pics.

[trueX]

edit: sorry having a hard time getting pics to show from my host.

http://www.imagedump.com/index.cgi?pick=get&tp=550433 (for now till I can get to display)
http://www.imagedump.com/index.cgi?pick=get&tp=550434 (for now till I can get to display)

Ok I know im very soft and have minimal muscle mass, but that big scar in the middle of my chest has been from 2 seperate open heart surgeries. I was previously in the marines and in A LOT Better shape but after the heart surgeries I just didnt have energy for a few years after to do much, and lost everything, got lazy and ate bad. Thats over and im working on fixing it all back to how I was in my early 20's.

I want to get my stomach back to being flat, I dont even have to have super abs I just want a flag nice stomache and to re-start working mostly on #1. My bird chest that has been sawed into lol, and #2 my arms, those are my two points that I just have a big personal self esteem hangup on.

thanks alot so far guys.

[JinNtonic]

i work 12 hour shifts as well with a 45 minute commute to work and back home,i always prepare my meats the day i go to work but my carbs sources such as brown rice,sweet potatos and pasta i prepare the night before,i eat right before i leave to go to work then i take 4 meals with me,my food is to important to me so i put time into it i have even been a few minutes late before because i was preparing food. If your diet is working for you fine but looking thru it i would rearrange to meet what your goals are.

I do the same. I eat before work and bring enough food for 4 meals.

[jamyjamjr]

dont worry about the diet portion, like i said, it's a sticky.. many people already start doing what i need them to do on the sticky before i show it to them...

[jamyjamjr]

Ok I have 2 diff jobs that I work a total of 4 days a week. Both are 645am-645pm jobs at hospital ER's, and one of them doesn't have a cafeteria that supplies employee food so its very hard for me to bring enough food with no real way to cook it for 12 hour shifts. Please look over and tell me what food you might sub in and where, on a time frame that is kinda crunched and has limited access to food at one job.

29
6 ft
188 lbs
First cycle

WORKDAY DIET
Morning - 625am - as im walking out the door
2-3 slices toast w peanut butter & banana & multivitamin
or
Everything bagel & banana & multi-v
or
Whole grain protein cereal & banana & multi-v
wheres the protien??, peanut butter and banana together?? seperate pro/carb and pro/fat meals
10am
Can of tuna & fat free yogurt w some fruit & 20-30g protein bar
Trail mix of dried fruit and almonds

Lunch - 1pm - 30 min max if I can leave
Chicken breast with 55g proten shake, mix w skim milk
Finish trail mix
lose the protien shake, eat real food.. how much chicken breast??
4pm
try to work in another chicken breast here , or just some type of carb food, sometimes I get a large wheat chicken sandwich. Sometimes the cafateria has cooked pasta w no sauce I eat a plate of.
u need protien and complex carbs before your workout..
745pm
Workout

830pm
2 small lean steaks cooked stovetop, 55g protein shake & a side.
again what's with the shake?? is that immediatly post workout??

I will mix and match this up but for the most part I eat that throughout a day in different proportions.

before i even move on to your non workout days, i need full macors for your diet.. i also need u to watch the videos in my sticky... that will give you a better idea of what you should be eating..

[trueX]

Ok will get on that, watch the vids and post back tomorrow. thx so far!


WORKDAY DIET
Morning - 625am - as im walking out the door
wheres the protien??, peanut butter and banana together?? seperate pro/carb and pro/fat meals

Honestly just havent been good on getting protein in the AM.


lose the protien shake, eat real food.. how much chicken breast??

Ok will drop the shake mid day, and the chicken breast is 4oz

u need protien and complex carbs before your workout..

gotcha, will start eating a protein food with some complex carb foods I looked up 20-30 mins pre-workout


again what's with the shake?? is that immediatly post workout??

yes usually as soon as im done working out ill mix a 55g shake and sip it over say 10-15 mins

[jamyjamjr]

protien in the am is the most important.. u got a problem with eggs or something??

btw your pre workout meal should be about 1 hr before your workout..

[trueX]

protien in the am is the most important.. u got a problem with eggs or something??

No I love eggs, would gobble them up, but I just need to get up a bit earlier I guess, up at 545 am just to get to work at 645, doesnt leave much time for cooking, but will try to start cooking 3-5 eggs in the AM for some early protein.

btw your pre workout meal should be about 1 hr before your workout..

point taken, will eat earlier or workout later to make the times add up. Its late but ive watched the first vid in your sticky and already learned how much protein I should be eating for my body weight. Looking to eat about 370g of protein per day id guess (185 lbs body weight). I havent been getting nearly enough, was going off the RDA for the most part which I hear isisnt enough for a mouse

[jamyjamjr]

u ever heard of pasturized egg whites??? gobble a carton down like a shake.. good stuff

[trueX]

Watched all 6 of Milos videos and that helped me sooooo much, thx!!! I was able to get a diet inline with 1.5g of protein per lb of body weight, minimal shakes and mostly all real food. Eating my protein and complex carbs at the correct times for energy demand and simple carbs, and some sugars PWO.

Joined up @ World's Gym and workout w the guy that gets me my gear, definately noticing gains eating right and going 5 days a week, and eating at the right times. For the most part I just needed to make small changes but so far they are paying off.

Thx alot guys, appreciated the info.