-Training: modified 5/3/1 where I do deads and bench on Monday then do my assistance work on Thursday, Friday, and Saturday.
-Diet: lots and lots (can be posted if necessary).
Okay so this summer I'll be working a very physical job (7-3:30 all day in the sun) and I'd like to gain another twenty pounds. I'm already eating until I'm full and often until I'm not comfortable. Any tips on how to eat more/bump up calories efficiently would be really appreciated.
Also recovery will be more of an issue because of the constant physical aspect of my job. Any tips on better recovery, tricks that anyone uses. If anyone works a physical job your input would be highly appreciated.
You have what you eat now, and youre eating to a point where you are full. Well, one way to boost your numbers is by adding in more fats. Fats are 9cal/g, while carbs/pro are only 4cal/g. A serving of PB/Olive oil is almost 200 cal itself. Adding a spoon of OO into a shake or PB on a piece of bread to a meal several times a day adds up real quick, and isnt expensive.
On top of that, the stomach is expandable. You eat til you are full now? Well, time to push the envelope. Add in protein shakes at the end of meals. Almonds?
And these are all healthy, easy sources. Hell, you can take the more direct route and down some shit not that great for you, but spank the healthy options in calories. Hamburgers, KFC, etc. Pair it w/ 1 scoop of whey, and you're guaranteeing 1K+ meals with atleast 50g of protein/carbs.
Have you ever seen jacked labor worker? They are in horrible shape.
In my experience, physical job greatly affect lifting in a bad way. 7h to 15h30 maybe isn't that bad but your gain this summer will definitely be deceiving. Not only you are drained after your day but the sun hitting your head all day makes you weak. Repetitive work hurts your joints.
Personally when I spent all day doing physical labor I don't feel like doing something physical after (going to the gym)
Also you are probably pretty soft right now. I would focus on strenght instead of getting the number 250. Don't flame me for it though.
That's fine if you want to be linguistically difficult. I have one, I rather enjoy it. There's a whole forum of people that also have the BB device themselves and seem to really like it, come to your own conclusion.
I have a physical job working in a steel factory, and it's usually way hotter than I'd prefer. When I'm only getting 6 or 7 hours of sleep I get run down pretty quick but when I get 8 or 9 I usually can keep myself motivated to force feed and am not completly dead by the time I start lifting around 6 at night. I also work 7 - 3:30. So if your getting the sleep you need it will help alot.
Only time i use added BCAAs is if i do Morning cardio, prior to eating.
No, dont use work as an excuse to cut out on workouts.
Anaconda proto would be a better use of money. Maybe you arent quite ready for the full protocol though. Id say you could get by with adding Finibars to your regiment tho. 3 of those is almost an extra 900 cal.
I bring bottles of protein shakes. They are expensive, but they allow you to sneak away and throw one back as needed and your boss is none the wiser. I bring a cooler of food everyday so I don't need to worry about where to stop for lunch. Once your body gets used to the workload, going to the gym won't feel like such a burden, but the first week will be difficult. I work for a living and many of my coworkers are successful bodybuilders and athletes.
One huge advantage I see from working is that you get much tougher. and you work out muscles you would never think to exercise. Guys who work in an office can get soft from sitting all day.
Oh and caffeine. Lots of caffeine. Morning and afternoon.