[Mighty Might]

I seem to have a problem.

I'm 16 and have started working construction for the summer.

I have 2 problems

1. I start work at 7am and only have a break at 9:30. We dont break for lunch or stop until 3:00pm which concludes my day of work.

2. I am run down at the end of the day after work and dont have the energy to go workout.

I'm 5ft 5in and 115lbs and about 8% body fat. I want to gain mass.


How can i accomplish my goal given my present schedule?[/u][/b]

[Thomas_Rivera]

What is your diet like, that's what determines your weight for the most part.

[Critical Mass]

Originally Posted by Mighty Might

I have 2 problems
1. I start work at 7am and only have a break at 9:30. We dont break for lunch or stop until 3:00pm which concludes my day of work.
2. I am run down at the end of the day after work and dont have the energy to go workout.
How can i accomplish my goal given my present schedule?[/u][/b]

Brother, this has been the story of my life during my whole adulthood. I have had to overcome crazy schedules.

* Have a breakfast at about 630 a.m. that includes a lot of eggs, among other things. Maybe 5 eggs, turkey bacon, cottage cheese, milk, ect. You know, a real solid meal. This will provide calories and protein you need, but the eggs will stay with you for a while. You won't get as hungry as soon. Have a weight gainer shake at your 930 break. You will likely get real hungry by 2 p.m. This will help you to eat a big protein meal right after work. This will leave time for another shake or meal in the night time before bed.

As for being run down at the end of the day..... I understand........ but I still do it. I traveled for 5 years on a drilling rig in Los Angeles and Orange counties. I worked 12 hours a day and went to whatever 24 hour fitness gym that was closest to me at night. Nowdays, nothing has changed. I still put in 12-14 hours a day, and go into my hot ass garage or down to the powerlifting club to work out.
You just need to do it.

Just like any other physical activity or exercise, you will adapt.

[Mighty Might]

Rivera-

My diet is to put it bluntly shit. I wake up around 515. And try to throw down something before i leave at 600. Usually cheerios or some toast and oj or milk. At break a lunch truck comes and i try to stick with the liquid because the food is usually old and expensive. Sometimes i go to DD's and get a small ice coffee and a bagel with cream cheese. After work i stop at a store and grab a drink and a snack of some sort. Dinner comes around 600 and thats whatever is cooked. Meat vegg and potato.

Critical Mass-
Thanks for the input. Someone knows where I'm coming from.

[under construction]

do you get weekends off?

[islander]

holy shit ya your diet is shit, at least you know. planning your diet around work schedules is hard, your only 16 so might as well learn now. critical mass gave you some great advice. throw down some eggs at least in the moring, now your eating like noo protein, mabey a couple grams from the milk in your cereal. then ya a mass gainer shake at your break or a powerbar if you cant make a shake. then when the lunch cart comes if shit is to expenive and old buy a milk and have a baggy of protein powder with you to shake into it. probably better then most of the shit they sell anyway and will be way cheaper. that will keep you until your off work and have time to make a proper meal. when you dont eat properly in the morning there are lots of really negative things but one is your body is burning up your muscles as engery so lots of the engery you spend the night before at the gym is lost. you need to get your protein way up esp in the morning.

[Critical Mass]

Originally Posted by Mighty Might

Rivera-

I wake up around 515. And try to throw down something before i leave at 600. Usually cheerios or some toast and oj or milk.

At break a lunch truck comes and i try to stick with the liquid because the food is usually old and expensive.

Bro, you need to get an ice chest. Have the breakfast I spoke of earlier, then keep some powder and milk in that chest. Shake it up when ready. Always be prepared with protein, otherwise you'll have to settle for the roach coach!

[Mighty Might]

Thanks for all of the above help.

I get Sundays off

[Thomas_Rivera]

Originally Posted by Mighty Might

Rivera-

My diet is to put it bluntly shit. I wake up around 515. And try to throw down something before i leave at 600. Usually cheerios or some toast and oj or milk. At break a lunch truck comes and i try to stick with the liquid because the food is usually old and expensive. Sometimes i go to DD's and get a small ice coffee and a bagel with cream cheese. After work i stop at a store and grab a drink and a snack of some sort. Dinner comes around 600 and thats whatever is cooked. Meat vegg and potato.

Critical Mass-
Thanks for the input. Someone knows where I'm coming from.

What you will have to start doing is preparing food to eat the night before you head off to work, keep it in some sort of thermal bag to either keep it hot or cold. Your diet really is lacking though, thats why your staying at the same weight. And at 115 pounds I can imagine you might be more strained after a day than a larger man.

It's not all bad though, glycemically you are probably ok, even though you have cheerios or toast you have milk and the milk offsets the digestion of the other stuff you have and even though you have a bagel you have cream cheese which also offsets the digestion rate of the bagel.

What your going to need to do is this, record your calories every day for a week and post it up, also record your weight at the beggining and at the end of the week, we can find your basic requirements to maintain weight from this then go about suggesting what changes you'll need to gain a smart amount of weight per a week. Nutritiondata.com can be used to find how many calories are in whatever food you eat. From now on, your going to make sure you get in 1 gram of protein per a pound that you weigh at the very least.

Learning how to cook will make everything go very easily.