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.
The easy way to add calories and protein is dairy products. Start your day with coffee and heavy cream instead of milk or half and half. Add cheese or butter to meals you already enjoy.
When a buddy of mine was general labor at a warehouse, his lunch was occasionally a sleeve of Oreos and ice cream. You can be as “irresponsible” as you want for a while.
This is really the important part. If you’re worried you’re not getting enough fuel, the simple answer is whatever you can stomach until you feel like you’re in the right place, and then you can optimize.
Seconding dairy - cheese sticks, or a thick slice of cheddar off the block, are a really dense source of calories, have decent protein, and can sit in your lunch all day without issue