This is great.
If you really need 10 hours sleep there’s not much that can be done but maybe try to make those 10 hours better quality or minimise the time it takes to get to sleep and shit. Stuff like having a dark environment at appropriate temperature, sleep hygiene and all that jazz.
Either way start setting alarms you may find you can do well on 8hrs, 9.5hrs or whatever especially with better quality sleep.
I think we can help you on this one.
First what’s your current goal: Bigger and Stronger or Leaner and Sexier.
If assuming bigger/stronger/bulk then basically we’ll need a caloric surplus with adequate protein.
Counting is a good practice and minimally time consuming however for you I think even minimally is too much. Instead maybe just loosely track your protein for the day with estimates rounded to the nearest 5/10g to make sure you are getting in enough. If weight is going up too fast the way you’re eating back off a bit if it’s too slow or not going up increase a bit. Kinda like intuitive eating.
Eating clean/fresh/organic or all other manner of healthy sounding is of lower priority. Meal timing would be nice especially to get the most out of workouts but overall caloric balance is more important. Is your work physical? If so factor in that extra activity.
During your 12 hour shift you’re going to have legit breaks and maybe popping off to take a shit or something. Each of these is an opportunity to eat and drink as much as humanly possible. Drop by the break room grab food/drink and eat as fast and for as long as you’re allowed.
Umm probably don’t eat in the toilet but… as the late Rich Piana (RIP) would say “Are you doing whatever it takes?” lel
Liquid calories are most definitely your friend. Towards the end of a meal you may be forcing yourself to eat another bite, even of something tasty like a steak, but you could probably chug some fruit juice, milk or better yet chocolate/strawberry flavored milk.
Bring 2L with you to work, throw it in the fridge and that shit better be finished by punch out… well I guess you could finish it off on the way to the gym/home/commuting. 1500 calories give or take a few hundred ez
With some milk and whey you can consume a days calories in next to no time if required. You have plenty of time/opportunity and the means to eat enough.
If you eat this way you’ll have a lot of foodstuffs going through you to fuel an after work training sessions tho you’ll be slightly fatigued from your shift. If you’ve done your eating at work already maybe take a half an hour rest before lifting if possible (use the time you would’ve been eating after work).