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Apparently I've forgotten how to pack in calories. How can I get proper food for a physical labor job? (self.asklemmy)

submitted 3 days ago by shalafi to c/asklemmy

49 comments fedilink hide all child comments

Been at a desk for 20-years, now at physical labor. Recently figured out that I'm running a serious caloric deficit, and I'm already a skinny fucker. Also, I'm aiming to build a little muscle and a lot of endurance. How do I eat?!

Back when I was working hard, ate tons of fast food. Too expensive and time consuming, don't want off the clock to go eat (hour round trip including eating). Took a 12-hour shift today and did OK sucking down granola bars, water and kratom, ate my wife's kickass meal when I got home.

What can I cook or bring to work to power me? What's simple and cheap and doesn't require much on-site prep? (We have a microwave, toaster, all that, I just want calories and protein in my face with no fuss). Afraid I'm half-ass cannibalizing myself.

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[–] TankovayaDiviziya 7 points 1 day ago

I am by no means expert on the topic but I am also in the same situation as you. If your job is a 12-hour shift pattern, that means you have 3-4 days off in one week. Use those days to cook food and do meal prep for your job, and also to eat as much as you could. Eat food high in proteins and calories. Chicken is the usual go-to meat because it is low on salt and fat, but high on protein and calories. Lean beef is also great. Moreover, it is also important to eat fruits and vegetables to provide nutrients that amplify the muscle intake of proteins, such as spinach, quinoa, lentils, avocado, banana etc.

If you are really skinny though, you have a licence to eat. You could "dirty bulk" by eating as much junk foods as possible to accelerate the weight and muscle gains.

Again, I am no expert but these are what I had been advised and researched on. You should find more information on the Internet.