Need more ideas for on the go in the crane foods!

[Craneman]

So I had good ideas given to me the last time I asked I thought I'd ask again! I'm a crane operator and am cooped up in a cab all day sitting on my ass and worse yet most days have no access to a microwave. This makes it tricky to eat well at times so any advice is appreciated. I'm 35yo 195 lbs 5'10" not sure my bf but it is much higher than I'd like. I train in the evenings weights 45min to an hour and 30 min cardio. So in my cooler you'll usually find turkey on wheat with avocado, pumpkin seeds or almonds, 4 servings protozyme powder, a quest bar, beef jerky homemade, a cup of Greek yogurt, fruit of the melon or strawberry persuasion, and any combo of the above. Any more ideas and does what I'm eating sound right? I'm currently taking tren ace at 500mgs a week and test prop at about 900mgs a week. Blood work Thursday should tell me if the gear is good but that's another thread. Thanks guys!

 

[caladin]

I think as long as your calories are met with the correct ratios what you have is pretty good. Does you cooler allow icing? If so hard boiled eggs are always a plus. MCT oils to bump up the fats if needed. Depends on how your diet is structured mostly.

 

[Craneman]

I keep cold packs in it yes. And I'm embarresed to admit it but my diet is not very structured at all. I try and eat low carb and good fat but I don't do a lot of counting. Can u tell me where to look to find a nutrition plan for my goals and training or would 3J probably be my best bet? Guess if I'm serious enough to run gear I need to buckle down on my diet.

 

[Pinkbear]

I'm just throwing this out there but maybe you could look into the IF diet ( intermitted fasting). It's basically you get to eat for 6 hours then fast for 18. I picked it up cuz I have work 7am-330pm and school 7pm-1am so I do not have time to prep and pack my meals so now after work I eat till I go to school. Don't have to worry about packing or anything. Still eating my 3000 cals and what not. And the eating part is harder then the fasting part. Maybe look into it. I love it and it suppose to help with cutting fat

 

[Craneman]

Ill look into it thank u. When I get my blood work Friday ill know alot better what direction to go in. Tren I thought was supposed to kill your appetite but I'm eating like a horse. Maybe tren is bunk test is good but same lab.

 

[DreDay187]

I keep cold packs in it yes. And I'm embarresed to admit it but my diet is not very structured at all. I try and eat low carb and good fat but I don't do a lot of counting. Can u tell me where to look to find a nutrition plan for my goals and training or would 3J probably be my best bet? Guess if I'm serious enough to run gear I need to buckle down on my diet.

Plug your stats into a BMR calculator and use that plus an activity factor of your choosing based on daily activity and movement to calculate TDEE. Once you get this eat more than it to gain, less to cut. Protein should be a minimum of around 1g/lb body weight and fats should be .4g/lb BW. Rent of the calories can be carbs, fats, protein, or any combo.

 

[DreDay187]

Most of your diet should come from whole and minimally processed foods to account for micronutrient needs.

 

[Pinkbear]

When using thows damn calculators I always use the light activity one. If I put what I actually do it says to eat like 4000 cals then if I put nothing it says eat like 2400 cals. Neither of them seem right so I pick light activity and that seems to be the best. Just eat 300-500 cals above or below what it gives you depending on what you want to do

 

[DreDay187]

When using thows damn calculators I always use the light activity one. If I put what I actually do it says to eat like 4000 cals then if I put nothing it says eat like 2400 cals. Neither of them seem right so I pick light activity and that seems to be the best. Just eat 300-500 cals above or below what it gives you depending on what you want to do

Those calculators are beginning points/estimates. They will require fine tuning but Without them you'd have to start from nowhere whereas these give most people a decent stating point.

 

[Craneman]

Starting point is definitely where I'm at lol. And this calculator, do we have it on here? I know I'm being lazy I'm just in the crane and this old phone doesn't navigate so well.

 

[DreDay187]

Starting point is definitely where I'm at lol. And this calculator, do we have it on here? I know I'm being lazy I'm just in the crane and this old phone doesn't navigate so well.

Plug your stats into here: BMR Calculator

From there pick an activity factor (1.2-1.4sedentary/little activity, 1.4-1.6 moderately active, 1.6+ athlete/extremely active/2-a-day training) and multiply by the BMR you got from the link for TDEE. This is a starting point to figure out your daily expenditure. Eat less to cut and eat more to gain. Follow the macro recommendations from my other post.

 

[Craneman]

Alright calculator.net is where I found it. It has me around 2200 calories but since I'm wanting to grow a bit, does 28 to 3000 sound about right? As long as my proteins and fats are met correctly and the rest is nice and clean?

 

[DreDay187]

Alright calculator.net is where I found it. It has me around 2200 calories but since I'm wanting to grow a bit, does 28 to 3000 sound about right? As long as my proteins and fats are met correctly and the rest is nice and clean?

That is BMR not TDEE. That's the energy your body requires to maintain itself without any activity. TDEE takes activity into account. It also sounds a bit high for your stats but try it to calculate TDEE and adjust after a few weeks if no weight gain or too much weight gain.

 

[Craneman]

Got it! At least ill have a baseline to work with. I have my suspicions that the tren I'm running is fake so after my bloodwork I may be completely readjusting anyway. If I can get the real stuff anyway lol!

 

[Craneman]

And btw Dre is the BF calculator on that sight accurate at all? It had me at 14% which unfortunately sounds close.

 

[DreDay187]

And btw Dre is the BF calculator on that sight accurate at all? It had me at 14% which unfortunately sounds close.

Never tried it. For body fat the best measuring devices are a dexa scan or bod pod. They cost money but are the most accurate.

 

[Craneman]

Perfect thank you. I'm not terribly concerned with the exact number yet as I can see its to high. Would u suggest spending the money to get a reference point to monitor progress or when I'm starting to like what I see get it then to fine tune?

 

[Red Baron]

flax seed snacks.

 

[DreDay187]

Perfect thank you. I'm not terribly concerned with the exact number yet as I can see its to high. Would u suggest spending the money to get a reference point to monitor progress or when I'm starting to like what I see get it then to fine tune?

It's definitely not a bad idea if you have the money. The accuracy is unparalleled and it's good to know your lbm and fat mass as the leaner you get the less leeway you have in your diet and macros/calories.

 

[Craneman]

It's definitely not a bad idea if you have the money. The accuracy is unparalleled and it's good to know your lbm and fat mass as the leaner you get the less leeway you have in your diet and macros/calories.

Very helpful bud thank you