Diet for Manual Labour plus Training?

Diet and Nutrition
1

I work in an abattoir (you see the cows Rocky punches, i push them all day and they are heavy!) therefore i find i need to eat a lot and a decent amount of carbs in order to 1. get through the day 2. workout effectively. My typical day is as follows:

  • 3am wake up. meal 1: oatmeal with honey (1 teaspoon), cinnamon, protein powder (1 scoop), 250ml orange juice
  • 4am start work
  • 8am meal 2: baked sweet potato with green beans and cottage cheese (approx 75g)
  • 8.15am work
  • 11am meal 3: protein shake (1 scoop) banana, 2 eggs, 1 piece of other fruit (orange, apple, pear etc)
  • 11.30am work
  • 2pm finish work
    -2.30pm meal 4: 1 wholemeal wrap with 95g tuna, sometimes half an avocado or piece of fruit
  • 3.30pm workout
  • 4.30pm post workout shake (2 scoop protein powder) and 1 banana
  • 6pm meal 5: 1 chicken breast with chilli powder, broccoli, half a capsicum, half onion
  • 7-8pm sleep

Appreciate its not a great read, but help would be much appreciated as in my old job i wouldn’t eat anywhere near this much but i find i need to.
around 16% BF want to get sub 10%

2

work starts at 4am? damn, those dead cows sure do keep a tight schedule

Suggestion - more protein per meal! You only seem to be getting 130g of protein a day - DOUBLE IT
one scoop? whats the point? thats only 20g

3

Yer I agree with the caveman.

You dont actually eat that much. Eat more.

tweet

4

Yeah, how many calories is that? How big are you (ht & wt)? First estimate your required maintenance cals and then adjust from there. There are plenty of calculators online. You’ll find it helpful to track your cals for a while and get a feel for how much you’re really eating.

Don’t you eat any beef?

5

ya man, wheres the meat at? Should be some sort of dedicated protein source consumed with each meal in my opinion.
ditch the bananas, high in sugar low in fiber.