Please Scroll Down to See Forums Below Hello everyone, I need and advice on a meal plan for somebody who does physical work, I do road construction since june of this year, and I lost too much weight, I eat a lot but not properly so I guess my body is sucking up from my muscle tissue the protein it needs, any suggestions will be appreciated so I can get leaner with this physical labor job.
construction worker diet for muscle gains
- Thread starter moonlubQ
- Start date
The base diet template won't change for someone with a physical job vs someone with a desk job, the calories will just need to be higher for the person with a physical job because they are expending much more calories throughout the day.
It's impossible for me to give you an exact recommendation on how many calories, protein, fat and carbs you should consume each day because I don't know your age, weight, height etc. but here is a offseason meal plan I wrote for one of my clients who has a physical job. You can use it as a template for your own diet.
OFF-SEASON MEAL PLAN
Post workout meal (always the meal immediately after your workout):
- 60 grams whey isolate with 60g grams waxy maize, karbolyn, or vitargo carbohydrate powder and 1 scoop greens powder.
Meal 1:
- 75 grams of oatmeal, grits or Cream of Rice with 1 tablespoon flax seeds or chia seeds - 1 cup egg whites with 3 whole eggs - 1 serving fruit
Meal 2:
- 10 ounces turkey or ground turkey (93% lean) - 75 grams (uncooked weight) gluten-free pasta with 1 tablespoon olive oil - ½ cup tomato sauce - 1/2 small can of mushrooms or green beans
Meal 3:
- 10 ounces lean steak or extra lean ground beef - 75 grams (uncooked weight) brown rice or quinoa - ½ avocado - Add lettuce, mushrooms, tomatoes and bell peppers to taste - 1 cup diced pineapple
Meal 4:
- 10 ounces wild sole, pollock or cod - 75 grams (uncooked weight) gluten-free pasta with 1 tablespoon coconut oil - ½ cup tomato sauce - 1/2 small can of mushrooms or green beans
Meal 5: - 10 ounces chicken breast - 10-12 ounces sweet potatoe (with skin) with 1 tablespoon hemp seeds and cinnamon
It's impossible for me to give you an exact recommendation on how many calories, protein, fat and carbs you should consume each day because I don't know your age, weight, height etc. but here is a offseason meal plan I wrote for one of my clients who has a physical job. You can use it as a template for your own diet.
OFF-SEASON MEAL PLAN
Post workout meal (always the meal immediately after your workout):
- 60 grams whey isolate with 60g grams waxy maize, karbolyn, or vitargo carbohydrate powder and 1 scoop greens powder.
Meal 1:
- 75 grams of oatmeal, grits or Cream of Rice with 1 tablespoon flax seeds or chia seeds - 1 cup egg whites with 3 whole eggs - 1 serving fruit
Meal 2:
- 10 ounces turkey or ground turkey (93% lean) - 75 grams (uncooked weight) gluten-free pasta with 1 tablespoon olive oil - ½ cup tomato sauce - 1/2 small can of mushrooms or green beans
Meal 3:
- 10 ounces lean steak or extra lean ground beef - 75 grams (uncooked weight) brown rice or quinoa - ½ avocado - Add lettuce, mushrooms, tomatoes and bell peppers to taste - 1 cup diced pineapple
Meal 4:
- 10 ounces wild sole, pollock or cod - 75 grams (uncooked weight) gluten-free pasta with 1 tablespoon coconut oil - ½ cup tomato sauce - 1/2 small can of mushrooms or green beans
Meal 5: - 10 ounces chicken breast - 10-12 ounces sweet potatoe (with skin) with 1 tablespoon hemp seeds and cinnamon
someone who digs ditches all day vs. an accountant who sits on their ass is up to 1200 calories separation.
that is a lot but it also shows how bad our current society has become with so many computer/desk jobs
so for you being on one end of that you need to eat a lot more than someone else. if you want an entire meal plan you should figure out how many calories you are getting now, how many you need for maintenance and adjust accordingly
that is a lot but it also shows how bad our current society has become with so many computer/desk jobs
so for you being on one end of that you need to eat a lot more than someone else. if you want an entire meal plan you should figure out how many calories you are getting now, how many you need for maintenance and adjust accordingly
The issue is that you are making poor food choices. You said you eat a lot but not properly so I am guessing you are probably eating a lot of processed foods, simple carbs and fats. Try to make adjustments with your food choices and keep training hard. You will have to gradually increase calories to see where your new baseline is with the new active job.
Even if you have a very active lifestyle, and you need to eat more than usual, you still need to make sure that the food you eat is clean and healthy. Different calories coming from different food sources will provide you with very different nutritional properties. I really like the meal plan suggested by @muskate - seems very feasible to me.
This is a good outlay from which you could start. And then accordingly increase or decrease calories from here on, depending whether your bodyfat and weight is changing and to which direction
