Started a new job and dropped 4+ lbs on after the first day need one meal/diet advise

[99JT]

Was a 192 on Friday and tonight I'm 188. Started a construction job and was working in the hot sun for 9 hours today and drank as much water and Gatorade as I could yet I was still dehydrated and only pissed once. Diet was way off I'll post it below literally ate a subway sub while driving home and now I just feel really depleted.

Edit. i was pretty mush sleeping when i wrote this i know the weight is all water just trying to figure out some ideas for meals. i have to eat around 3K calories to maintain weight and 9 hours of cutting concrete and digging trenches makes it hard considering I'm trying to bulk.

[Fluidic Kimbo]

When I go to my favourite sauna complex and stay there all day, 9am til 10pm, moving in and out of saunas all day, some of them at 185 F, I drink water with dissolved electrolyte salts in it throughout the day. When I spend a day in the sauna like that, I continuously drink water... I can't count how many litres I drink that day but it's probably 10 - 20 litres. If I don't dissolve the salts in the water, then I'll have a really bad headache by the end of the day. If I do drink the salts, I'll still be exhausted from spending all day in a sauna but at least I won't have the headaches.

I've been lifting for 13 years but I've only recently starting eating a decent diet. If you get a load of diced chicken you can eat it as finger food throughout the day, basically just reach into a bag of diced chicken like you're reaching into a bag of sweets, just munch on it throughout the day.

[DinAZ]

Just don’t eat Doritos and pop tarts