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Joined 1 year ago
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Cake day: January 22nd, 2024

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  • I am by no means expert on the topic but I am also in the same situation as you. If your job is a 12-hour shift pattern, that means you have 3-4 days off in one week. Use those days to cook food and do meal prep for your job, and also to eat as much as you could. Eat food high in proteins and calories. Chicken is the usual go-to meat because it is low on salt and fat, but high on protein and calories. Lean beef is also great. Moreover, it is also important to eat fruits and vegetables to provide nutrients that amplify the muscle intake of proteins, such as spinach, quinoa, lentils, avocado, banana etc.

    If you are really skinny though, you have a licence to eat. You could “dirty bulk” by eating as much junk foods as possible to accelerate the weight and muscle gains.

    Again, I am no expert but these are what I had been advised and researched on. You should find more information on the Internet.