How can I keep a good diet while on the graveyard shift?

[PACnPBFsuck]

I've been on the shift for about a year, and for the past 6 months I haven't been paying attention to what I eat, therefor I've gain 10 pounds. (Eating junk and Chinese food)

I don't do dairy, vegetables, and most seafood.

I'm 5'9" 220 right now

I wanna get lean again and then gain muscle, how can I go about that on my shift? I'm about to start the P90x next week, so I was also wondering which protein shake you guys use or recommend?

Someone at work recommended something called *******(http://supplementreviews.com/universal/*******), but it looks like most guys that take are into body building?(I'm not into that)

I would love to get back to 180-190lbs, that's when I felt the best ever. Any input would help, thanks.

[Redd Foxx]

I don't do dairy, vegetables, and most seafood.

Being fit and not eating vegetables is akin to being a boxer and not hitting the bag. You can do it, but you're not making it any easier on yourself.

The best thing you can do is learn how to cook. It may sound hard but you can find easy how-to's on Youtube. If that's boring, maybe take an interest in one of Gordon Ramsay's shows and start looking up the recipes online and doing the things they made in the show. Doesn't need to be fine dining. Just start learning how to make food. Once you do, you will have complete control over your diet. No more guess-work or compromised choices. Make what you want and take it to work. Balance the fats/proteins/carbs however you need.

[NearHypnos]

Being fit and not eating vegetables is akin to being a boxer and not hitting the bag. You can do it, but you're not making it any easier on yourself.

The best thing you can do is learn how to cook. It may sound hard but you can find easy how-to's on Youtube. If that's boring, maybe take an interest in one of Gordon Ramsay's shows and start looking up the recipes online and doing the things they made in the show. Doesn't need to be fine dining. Just start learning how to make food. Once you do, you will have complete control over your diet. No more guess-work or compromised choices. Make what you want and take it to work. Balance the fats/proteins/carbs however you need.

This.

It's surprisingly easy once you're able to do it yourself. The trick is to finding things that you do like that you can fit into your diet. For me, I like plain food so I don't feel like I'm on a "diet" It's more so my lifestyle. Graveshift or not, just eat right, get good rest, and be active. Doesn't matter when you do it, but diet and rest might be even more important than the workouts since you can be slim and in relatively decent shape so long as you stay active. Just dumb everything down, that's probably the best advice. LIke mentioned, once you cook..you know exactly what you're doing and it becomes simple.

[NoLove]

You've only put 10 pounds on in a year? I can put that on in a day if I eat what I want.

[PACnPBFsuck]

Being fit and not eating vegetables is akin to being a boxer and not hitting the bag. You can do it, but you're not making it any easier on yourself.

The best thing you can do is learn how to cook. It may sound hard but you can find easy how-to's on Youtube. If that's boring, maybe take an interest in one of Gordon Ramsay's shows and start looking up the recipes online and doing the things they made in the show. Doesn't need to be fine dining. Just start learning how to make food. Once you do, you will have complete control over your diet. No more guess-work or compromised choices. Make what you want and take it to work. Balance the fats/proteins/carbs however you need.

This.

It's surprisingly easy once you're able to do it yourself. The trick is to finding things that you do like that you can fit into your diet. For me, I like plain food so I don't feel like I'm on a "diet" It's more so my lifestyle. Graveshift or not, just eat right, get good rest, and be active. Doesn't matter when you do it, but diet and rest might be even more important than the workouts since you can be slim and in relatively decent shape so long as you stay active. Just dumb everything down, that's probably the best advice. LIke mentioned, once you cook..you know exactly what you're doing and it becomes simple.

I would love to learn how to cook, i built a brand new kitchen and the only I use is my Foreman grill.

About the vegetables, there's only a few that I will not eat no matter what, they include onions, peppers, and spinach. I'll try all others, but i usually don't.

About the shakes, should I take a protein shake or some type weight loss shake, bare with me, I've never taken any supplements in my life, so I'm confused when it comes to this matter.

[PACnPBFsuck]

You've only put 10 pounds on in a year? I can put that on in a day if I eat what I want.

LOL, i'm usually hovering at 210 when im stagnant, but i feel im getting lazy, so it's time for a change.

[NoLove]

LOL, i'm usually hovering at 210 when im stagnant, but i feel im getting lazy, so it's time for a change.

Lol, i know the feeling. It's always hardest when you first start your diet though. Keep at it and it will become normal routine.

[..WaRSpencE..]

Same as you would working any shift, eating balanced meals every 2-3 hours and making sure you're eating a proper amount of complex carbs, lean meat proteins, and keeping fats to a minimum and only eat healthy fats, (ie. Fish Oil, Nuts, Peanut Butter, Avocado, etc)

As for protein shakes, it's needed for recovery since getting the required amount from strictly food sources is hard as hell, any protein shake will do as long as it's not loaded with fillers and sugar, it's all about taste there after and what you're willing to spend..I've been taking MP Combat (banana creme flavor) and it's delicious with ice cold water, but it's pricy.

As for the night shift, if you've got a microwave near you're golden all you gotta do is pre-pack your food and keep a bag of snacks (fruit, nuts, raisins, etc) to keep you from craving the bad foods.

[Dan...]

Same as you would working any shift, eating balanced meals every 2-3 hours and making sure you're eating a proper amount of complex carbs, lean meat proteins, and keeping fats to a minimum and only eat healthy fats, (ie. Fish Oil, Nuts, Peanut Butter, Avocado, etc)

As for protein shakes, it's needed for recovery since getting the required amount from strictly food sources is hard as hell, any protein shake will do as long as it's not loaded with fillers and sugar, it's all about taste there after and what you're willing to spend..I've been taking MP Combat (banana creme flavor) and it's delicious with ice cold water, but it's pricy.

As for the night shift, if you've got a microwave near you're golden all you gotta do is pre-pack your food and keep a bag of snacks (fruit, nuts, raisins, etc) to keep you from craving the bad foods.

How in the world people can't get enough protein from food without the shakes is always mind blowing to me. I get 200g of protein every day and I'd say I have a shake about once a month.

[NearHypnos]

How in the world people can't get enough protein from food without the shakes is always mind blowing to me. I get 200g of protein every day and I'd say I have a shake about once a month.

Well, I think a shake works great for pre or post workouts but other than that..I mean some people just don't like eating a lot or just like the convenience of shakes. Eating a lot of protein isn't exactly the cheapest thing in the world, especially if you're picky.