I work 13 to 14-hour days as a truck driver. What are some foods I could eat one-handed and that aren’t messy in order to meet calorie and macro requirements?
Currently trying to hit 1800 calories and around 160 grams of protein.
Also have a question on protein requirements. I am 5 foot 9, 193 lb, most of it being fat. Body fat percentage it’s probably north of 30%. Should I be basing my protein intake on body weight or estimate of lean mass? I am also doing rehab right now, so my training isn’t intense enough to make muscle or strength gains.
As far as specific foods, you can probably eat anything you want to one handed with enough practice. I don’t know of any foods that are exclusively two-handed in this regard. What have you been eating now and how could those be modified to meet your goals?
Okay, thanks. Admittedly, I’ve been slacking and over shooting my calorie needs while undershooting protein. Right now, I’m eating broiled chicken breasts and protein bars while driving.
I guess I will try and make a meal plan for the days that I’m working. I will try to think of some other things to eat.
As someone who is almost obese, with little muscle mass, and not training intensely enough for strength or hypertrophy, should I shoot for the lower or the upper range of recommended intake? Can I get away with the lower end recommendation without any problems?
It doesn’t really matter, as any value within that range would be suitable. What’s more important is that you build sustainable habits for your dietary preferences, food environment, etc.
As an aside, I might skip the protein bars given their Calorie level (for protein delivered) in favor of a shake. If you buy your own protein, that’s probably more cost effective too.