Been at a desk for 20-years, now at physical labor. Recently figured out that I’m running a serious caloric deficit, and I’m already a skinny fucker. Also, I’m aiming to build a little muscle and a lot of endurance. How do I eat?!
Back when I was working hard, ate tons of fast food. Too expensive and time consuming, don’t want off the clock to go eat (hour round trip including eating). Took a 12-hour shift today and did OK sucking down granola bars, water and kratom, ate my wife’s kickass meal when I got home.
What can I cook or bring to work to power me? What’s simple and cheap and doesn’t require much on-site prep? (We have a microwave, toaster, all that, I just want calories and protein in my face with no fuss). Afraid I’m half-ass cannibalizing myself.
I did GOMAD, actually more like 1/2 GOMAD. https://www.healthline.com/health/food-nutrition/gomad-diet for 4-5 months to gain weight. Went to the gym as well, so at least some of the weight goes to muscles.
Trying to eat more is going to be very difficult for you due to early satiety and not knowing how much more you actually need to eat and it is hard to count calories from random food and do math in your head all the time is annoying.
We skinny people think that we are eating enough but actually need to eat a lot more than we think. Maybe our bodies are not efficient at extracting the calories from food or high metabolism, I have no idea. I will be eating the same as my normal/ overweight - friends but not gaining weight. With GOMAD, you can monitor the calories and can figure out at which point (calories) you start to gain weight. The math is easy to do as well.
In my opinion, milk is the most easiest if you can handle milk. It is fast to consume, 0 preparation, easy to monitor/count the calories, easy to adjust as needed and can fit easily in to your normal habit/schedules and lastly no dishes (only cup) to clean up. The more easy something is to do, the more likely you will stick to it.
I built up to it, started with 2 glasses of milk a day, and slowly increased every few days to 1/2 GOMAD. Your bowels will tell you if you are drinking too much too soon. Go slow, the body digestive system, and microbes need to build up to it. Once I noticed I was gaining weight, I stayed at that amount for a few months. It was 1/2 GOMAD for me.
Note that this is not a long-term thing, I don’t think it is healthy long-term. Once you reach your goal, focus more on a variety of food. I still drink about 1 litre of milk a day. One thing I notice is that once you gain quite a bit of weight, it is quite difficult to lose it.
Haven’t read up on GOMAD yet, but milk is a solid recommendation! On a previous office job I’d drink a monster glass every morning, basically my breakfast.
That’s exactly the sort of reminder I was looking for!
That’s good you are not lactose intolerant. You need to still eat your normal 3 meals a day. The milk is on top of the normal meals.