Hello everyone, I am new here and posting for the first time. I am 39yrs old and started lifting back in sept. I was way overweight so I made the decision to get healthier. Back then I was weighing 270 and am only 5'7". Since then I have gotten down to 220 and have gained some decent muscle. But I still want to lose more fat and gain as much muscle as possible.
The problem with me is my job. I am a truckdriver and am gone 5 days out of the week. During this time I can't workout. I get my workouts on the weekends. Lately I go as heavy as I can and stay in the 5-8 rep range. Day 1 is chest,shoulders and biceps. Day 2 is legs,back and tri's. I do some cardio during the week, 30 mins, twice a week plus I do my abwork during the week as well. I take my food with me and protein in order to eat as good as I can while working.
I don't count calories but if I had to guess I would say I eat about 2,000 calories a day. I eat every 2-3 hrs. I do drive with a partner so we work a 10hr on 10hr off schedule. In essence I drive and eat for 10hrs and then rest 10hrs and then start over again.
Eat alot of chicken,tuna,salmon,veggies,brown rice. I do have to eat fast food at times but I get a grilled chx sandwich or chx salad or some chili. The chili is probably the worst thing I eat on the road. On weekends I basically eat the same foods but I might eat 1 or 2 extra meals since those are my training days.
Any ideas on how I can be building muscle faster and losing fat faster? I know I haven't covered everything but this is the start. Help, please