Start new job last year

>start new job last year
>highly laborious
>lose weight and build muscle
>acclimatize to the work over time
>been grocery shopping less often so I've been eating fewer fruits and veggies at work
>recently started putting on fat
>have to snack at work or I can get shaky and dizzy from the labour
So what should I snack on that won't make me fat? Before I got lazy with shopping I would eat green grapes and also bring a bag of popcorn for its compactness on top of my lunch which is typically leftovers.

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Eat 3 to 6 meals a day depending on your preference and situation. Eat beef, chicken or salmon, olive oil, broccoli and some rice etc on each meal. I.e lot of protein, healthy fats, vegetables and SOME carbs (do time them according to your training). Snacking: drink green tea or water, eat some fucking boiled eggs or nuts/almonds. Key to being successful is to prepare your stuff in advance and carrying tupperware everywhere you go.

Also: getting "fat" very often is water retention from shitty macros. Getting fat takes time so you can easily lose water weight 5-10kg (extreme) and think you have burned fat.

So what are you eating now that you suppose you are gaining fat despite still working a physical labor job?

Bagels, donuts and popcorn.

The fuck is a bagel? What is on it?

It is a round bread made from wheat and sprinkled with poppy seeds and so on. Do you live inside a barrel?

I'll try to add more veggies to everything, I think that will be key. I already eat lots of meat, I always crave it and I constantly drink water at work because it's so hot and I dehydrate otherwise. I don't like eggs or nuts much though, I always get sick of them real fast.
Basically eating sweets and crackers instead of fruits or veggies most of the time, my usual grocery store stopped stocking green grapes for some reason which was my main work snack.
I lost 20lbs in 6 months when I started while also building muscle so it definitely wasn't just water, and it's probably not water this time either but I wouldn't strictly rule it out.

Add fish oil supplement and take 15-25g a day. Good for your joints and helps to delay hunger if you split it on your meals.

Forget grapes and fruits. They are sugar and do not hold hunger for shit. Eat complex carbs along with broccoli and cauliflower, tomatoes perhaps.

Broccoli can be eaten raw, just wash it and eat. Heating them is for fags and pansy cream-asses.

hey man some of us choose not to be shackled by society. Fuck outta here, diogenes bros ww@?

Would it be possible to survive winter inside a barrel? Asking for a friend.

>good for joints
My job is very high-impact so I'll look into this, thanks user
What are some complex carbs you would recommend? I might keep some beans or peas on hand at work but I'm a food brainlet so more recommendations please

only if you befriend the local strays and live with them inside of your barrel to keep you warm through the coldest nights.

how do you have internet access but do not know what a bagel is?

>describes problem
>identifies solution
>still needs his hand held
are you 7

What solution did I identify? I'm just asking for snack suggestions so I don't die at work

you said you stopped going grocery shopping. why not go fucking grocery shopping.

Brown rice is an example. Check www.t-nation.com for more basic info. Every meal should consist of protein fats and complex carbs. How you tweak the macros are based on what you need but if you dont know just read few articles on t-nation. Never eat fruits all the time as these are just sugar...

>getting "fat" very often is water retention from shitty macros.

Fake and gay. Sure you can retain water and your abs will look flat. You are not progressively adding "water weight" in the tens of pounds. A simple DEXA scan will confirm this

Depends of the metabolism. Not everyone is skinny 17 year old skeleton. My own weight varies a lot. Fuck off.

Thanks for the tips user

Are you eating enough? Depending on your height/weight it’s not crazy to need 6000k-8k calories a day if you are moving and lifting for 8-12 hours 5-6 days a week.

>FRUIT HAS SUGAR DONT EAT IT
Lmao this based retard

I work 12 hour shifts 3-4 days a week depending on rotation. I'm sure I'm eating enough, if I'm gaining weight how would I not be?

Cont. additional advice for eating enough:
>chew your food. Will digest more efficiently and take up less room in your stomach. Chew it to mush.
>train yourself to eat. Eat more everyday and really pack it away for a couple weeks. Your body will be uncomfortable at first but it will adapt.
>soups help. Breaks everything down and combines ingredients. Hotter food=less heat the body has to make. Counts as drinking water as well.
>Ass ton of sodium and potassium.
>eat, digest, eat. If you try to fit in too much in one serving, you’ll notice your body abort digestion and make you do liquid loopy. Eat 30g of protein from fish/red meat/eggs in a sitting. Add dark leafy greens or organ meat. Add some carbs with fiber. Maybe potatoes for the nutrients and rice for extra cheap calories. Digest for maybe 2 hours and eat again. Sometimes less. You’ll find a rhythm when you can feel the last of your food leave your stomach.
>fats are calorie dense, but can be overwhelming to digest if too much are taken at once
>protein is hardest to digest and is the most important quota to fill each meal
>carbs will fill extra calories passed nutritional requirements. They are easy to digest and, when mixed with other foods, provide an energy boost that is immediately usable to aid digestion. When I’m stupid full I find a little sugar in top of the meal can help prevent losing a ton of calories to poop.
>sleeeep. And eat before you do. Eat a small, balanced, and thoroughly chewed meal right before bed .There’s a bit of a balance. Too full and you will get insomnia and night sweats.

Seriously though I spent a loooong time eating thousands of calories a day less than I should have and i was a wreck.

Bananas and fiber bars and beef jerky