I’m a 22 year old powerlifter home on Christmas break. I work 8-14 hours a day in a liquor warehouse moving 30-50lb boxes all day and struggle to keep weight when i work.
Right now i currently weigh 160-165lbs and want to maintain or even gain some weight over my 6 week break. I CAN eat while working, but i’m often not very hungry. I try to stay away from caffeine and sugary drinks to avoid blood glucose spikes and energy crashes while working.
I used JB’s mass calculator to get a high estimate of what i should be taking in on a daily basis, which was about 4000.
My plan is as follows(i try to stick most my refined carbohydrates near my workout):
7am- whole food (~500 calories)
9:30am- muscle milk w/ water (~350 calories)
11:30am- whole food (~500 calories)
2pm- whole food (~500 calories)
4:30pm-whole food (~500 calories)
6pm-Pre, peri- BCAA’s (~5g) w/ gatorade or fruit punch mix (300 calories)
7pm- Postworkout: Cytogainer w/ water + creatine gatorade mix (~600)
8:30pm- dinner (500-1000 calories)
10:00pm- muscle milk w/ milk and 5g Glutamine (~600 calories)
10:30pm- 2 ZMA caps
My lifting will be 4 days a week westside style.
**any suggestions on food choice and timing would be greatly appreciated. I may also change my lifting to lift at 7 am prior to work… would that be better?
Thanks sooo much
Josh