I'm new here. I did quite a bit of searching for my own answer but I came up with nothing. I am looking for an article, or advice, on what a diet of a construction worker should look like. I think I MAY be dieting right but I would like to read something about the correct way for a construction worker to diet. I'm a lean guy that is bulking and I just started in the family construction biz. Hopefully I will only be doing manual labor for a year.
I am giving myself a 3 year time limit (is this too long?) to reach a goal of a clean, low body fat, mass muscle, weight of 220 lbs.
I am currently 169 lbs at a height of 6'2". Skinny I know. I am making steady gains in my weight and on the weights.
I am doing full a body workout. I work each of the muscle groups twice a week. Last set is always to failure, unless the workout requires a spotter and I don't have one. I'm testing out a new routine for mostly every workout. I am seeing if I like it or not. I am doing a 10x8x8x6 on each workout. I do the weight accordingly of course. I am wondering if a 10x8x6x4 would be more appropriate for bulking though.
I can not tell you my precise calorie and protein intake at the moment because I lost my nutrients book that gave all the info. I'm heading out to get a new one today. I eat alot. I eat alot of clean foods. No JUNK in my diet brah. I eat 5-6 meals of clean foods a day. A quick rundown of the types of food I eat during the week- eggs, chicken (LOTS OF CHICKEN!), potatoes(mmmmm!),steak, salads, pasta, bananas, apples, blueberry's, mixed nuts, pumpkin seeds, flax seed, fish, tuna fish, edamami(sp?), swiss cheese, lactose free milk, pork in da crock pot, and Italian subs.
For my shake(2-3 a day, depending on how I feel) I have 2 cups of lactose free milk, cup of blueberry's, half a cup of cottage cheese,2 scoops of organic peanut butter, 1.5 scoops of whey, and 1 tbls of olive oil.
Anyways, I just wanted to give a brief and broad summary of myself. I am looking for some guidance with the whole construction worker trying to bulk deal. Any info or advice will help! Feel free to ask questions. Please, don't flame me on my first post