Hi there this is what ism eating now on a daily basis,I know it's probably not that good but as I said I am a lorry driver doing 4 consecutive nights away from home.
Oh and please don't laugh chaps but I honestly have no idea as to what macros etc are
Here goes
STATS Height 5'10"
Weight 14st8lbs (205lbs give or take)
Body fat roughly 30-35% at a guess
Age 41

Breakfast Protein shake

Snack. Piece of fruit

Lunch. Tuna sandwich on whole meal

Snack. 100g pack of chicken breast

Dinner. Protein shake


Evening meal. Weight watchers ready meal usually contains chicken and veg

Well there you have an average daily meal plan I know it's not the best and thats why I'm asking for help.....

Training. I can only hit the gym twice a week usually sat and Sunday
Saturday. Chest and arms,and 6 mins reaction training in 2 min bursts
Sunday. Shoulders and back. 10 mins on an amt machine at resistance 10
Both days are heavy lifting days where I push my limits every time

Well I hope you can help me get a structured diet and loose my belly...
I have in my truck a fridge and a small oven for warming things up