Need some help.

[MeatHead85]

Alright guys I need a little help dialing in my diet. Typically I'm pretty good about keeping everything on track but I've had a major life change that's thrown me for a loop. I went from your typical 9-5 Mon-fir desk job to nonsense. I just moved to Texas and started work in the oilfield. Work load isn't much but the hours are horrendous. I've been here a month and haven't clocked less that 100 hours per week! I carry a cooler with me to pack food for the entire day but it's getting hard. I find myself eating crap gas station food, protein bars and need jerky because I just don't have to time to prep like I should.

I am looking for a few simple recipes I can put together and pack. Preferably ones I can make a crap ton of and eat for days after if not the entire week. A few of those and I can manage.

A little about me. I've been lifting solid for about 7 years or so. Dialing in my nutrition at times and others not so much. I'm 29 and not on any cycle although I have done one in the past (2 years ago) and do plan on another in the next 6 months to year once I have this issue fixed. I lift about 5 days a week. Some weeks only 4 some 6 depending on my work load. Simply eating is what has fallen off and I feel it's worthless to lift right now because I'm not eating proper.

Thanks for any help or tips on better ways to really prep my meals out in advance. Remember I'm looking for packable meals I can eat on the go. They will be cold so keep that in mind.

Thanks.

[Khazima]

Tuna bake, pasta/mince with some sauce, rice/diced up chicken with some sauce, typical rice/chicken, pasta/mince.

[MeatHead85]

Never heard of tuna back but that sounds good. I like the chicken rice idea. Do you think canned chicken and brown rice/quinoa rice would be a good idea? I like the quinoa rice because it's a high protein rice.

[MeatHead85]

Shit tuna bake not back.

[Khazima]

Yeah quinoa whatevs it's basically just preference and efficiency.

Only thing with the canned chicken is to look out for ridiculous amounts of added sodium.

Tuna bake is basically just pasta with heaps of tuna and cheese, it's so tasty and you can make heaps of it on one go.

I've got plenty of time to cook but I spend hardly any doing it lol, I spend like half an hour every 3 days making a big thing of pasta and mince, then on Sundays I'll make a heap of rice and cook some chicken. Gets really boring but hey, gotta hit the macros.

[MeatHead85]

Good deal. I'll look into a few of these. Great stuff. What total calorie count do you think is best for bulking? And what macros? 60/20/20 or 40/40/20?

[Khazima]

I don't go for a specific macro split, I generally go for 180-200g protein (I'm 160lb) and 80g-100g fats, the rest of my calories I fill with carbs, and when I cut I'll go to about 65-70 with fat, 220 protein and fill the rest with carbs. So atm my macro split is 30/45/25 p/c/f for 2800 calories.

As for bulking I go for 300 over TDEE but if your on cycle I'd imagine it's a lot more, hopefully someone who knows about that can chime in.