Shift worker/nutrition/what works for Joe doesn’t help me.

[Tom]

Hi, I’ve posted before about nutrition and was told to go to watch the videos of joes prep. (Of which I’m no professional bodybuilder) or have the time most pro’s have. I am just a truck driver, my job is active on most days and I go gym 5-6 times a week (currently following joes and Terrance’s program on week 5) < with this tho I lost my workouts after week 4??? And put me back to week 1? But yeah I do meal prep everyday, and I’m very disciplined and consistent with my nutrition, my current weight is 68.7kg (been on a bulk for 5 month from 62kg, macros are P154g C381g F68g Cals 2750ish having 5 meals a day! My BF is low but feel like I’ve plateaued with the food side of things. I previously had a coach that would tweak my meals at check in’s etc according to my body/weight and BF/activity changes etc. Im not asking for a meal plan but my goal is to get to 75kg (maybe 80kg) then do a cut, but it’s what to tweak within my meals, when to decide to do a cut at my point of training and how long to do a cut for etc. My general life style doesn’t change with family, work and just living a normal family man lifestyle, I get my training in but just need some extra guidance on nutrition if possible. I’m getting my protein in each meal , I’m hitting my macros (even on non training days I eat the same) my energy is high, stress is managed, my sleep is managed/consistent and I’m in a good routine, everything is good, but I wanna get my diet (which is good and clean anyway) I’m control of properly, with keeping it simple. I eat meal 1 at 4am, meal 2/3 I take to work with me, meal 4 is my dinner after the gym and meal 5 is pre bed. Sorry for this long ass message but I tried to get as much info as I could with even more waffle haha. Hope you understand 👍🏽 Also I’m on week 5 of Terrance’s and joes program, when should I re-calculate Cals/macros? Before I do a cut? (Week 4 took me back to week 1)???

[Tom]

????

[Chris]

What is it that you are asking? How to gain weight?

[Chris]

If you are consistent and accurate with counting, and you aren’t gaining at the rate you want to….. add more calories and see how you respond.

[BrianNixon]

Chris wrote:

If you are consistent and accurate with counting, and you aren’t gaining at the rate you want to….. add more calories and see how you respond.

This! 👍🏼👍🏼

[Tom]

Chris wrote:

What is it that you are asking? How to gain weight?

Nothing extreme, just I’m eating my meals and my weight has stayed the same and I am using the macros/Cals from the diet planner on here. If anything going over more times than often and still staying the same. So it was more to do with tweaking meals, do I up my carbs even more still? Protein is fine, I’m on p280g c400-450gc and F70g , hitting that most days and going over carbs a lot more with my PWO with rice base cereal/protein.
Plus I was on week 4 of the Terrance/Joe program and after week 4 it took me back to week one!
I heard that they were bringing more nutrition information out in jan as well on the app. Is that right?

[BryceBahm]

[Tom]

BryceBahm wrote:

Thank you Bryce and all the best for 2022. Keep up the great work 👌🏽

[Author]

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