The only way you’re going to win is if you start bringing food with you to work every day. You will not succeed if you eat fast food or diner food or lunch truck food. You have to eat home made grub.
I know how many protein, fat and carb grams I eat every day. I carry a backpack full of chow to work. If you’re outside, you can use a cooler. You can take a five minute food break between breakfast, lunch and quitting time. That’s four meals before work is over. Do you know why you’re eating so much? To increase your metabolism.
High protein foods, no sugars, moderate fats and lots of veggies. Eat carbs only for breakfast and post workout. And no processed stuff, either. Grain breads, milk, rice… that’s about it. Every four days, eat some pasta.
Read a lot in the nutrition section. You’ll learn everything you need to know there.