Seasonal Job Complications.

JosieRawr

I've been hovering around 170 for about 3 years.
I'm working at a warehouse loading trucks which nets me over 3k calories a day, which is great- I can eat all the foods...and maintain easily(I did maintain all last winter, while slightly hardening my body working 40-90 hours a week from October-December), but as soon as the hours drop my body went from firm 170 to soft(muscle atrophy) in about a month (still 170), then the next month I gained about 10 pounds.
So this year I want to do things differently, any tips? I have to gain the muscle to do my job well, should I just eat at maintenance(I balance weekly) till my hours get cut? I am carrying around extra fat, so it's not like I'm starting lean and I plan on eating at a surplus(slight) on my day off(or just once a week if I don't get a day off) to give my body the "all is well" signal.
Last year I was not tracking at all during work at the warehouse. I didn't start back until I hit 181, then I got to 168 and "took a break" that lasted most of the year, went back to 170 n pretty much stayed there. Just now getting back into tracking and plan to prep my weekly meals for easy tracking(except dinner- so there'll only be one real sit down n track meal)

If anyone has a similar work history it'd be great to hear from you as well.

27
female
5' 8.5"
average 170
happy weight-N/A, but I'd like to be soft, but firm.
Current weight-~35% based on picture and tape measurement calculators.

TL, DR?
Work hard= firm body
Stop work= get fatter
I want to stop yo-yoing, with my extreme calorie expenditure differences.

JosieRawr

Just an average based on data that I've collected(personal data from my body media)

If I continue loading I'll burn on average 3200 calories a day (assuming one day off at 1900). That's a lot of food to track... lol- also rather difficult to go from eating that much down to 2000... hence the weight gain when I wasn't tracking. I cut back on what I was eating when my hours dropped, but I actually needed to cut it way more apparently.

10 pounds in 1 month comes out to about 1100 calories over per day, which matches pretty well with the difference in my average estimated calories and my "peak season" average estimated calories.

BigGuy47

I have a heavy work season as well (Jan. - Mar.). It's not physical, however the hours are extremely long and the stress level is intense. I typically drop about 10lbs. due to not enough calories, little sleep and lack of training. Once the season is over I immediately put the 10lbs back on again. In April I end up a weaker/heavier version of the person I was when the season started.

Once I've recovered and re-established my diet and sleep patterns I start training again. It takes about 4-6 weeks to get my fitness routine dialed back in. It sucks starting over again, but it is what it is. The best I can do is make the most out of the 9 months that I have leading up to the busy season. I train and keep my diet in check so that I'm in good physical shape to endure the 3 months of punishment.

It sounds like you get stronger during peak season due to the physical nature of the work and the extra calories. Can you ramp up your training routine once the heavy work load ends? Some form of resistance training.

Francl27

Personally, I'd start a small deficit now, and start heavy lifting as soon as your job is over.

JosieRawr

I think I'm just going to allow myself to eat when hungry for now, and just make sure that I jump right back on the tracking as soon as the season is up. Right now I cannot eat the calories that I'm burning, unless I fill up with junk which I don't want to do daily. I'm trying to eat plenty of protein, some veggies, and lots of carbs for fuel, but I don't want a bunch of "junk" food. Ramen is like the best cheap filler I've been eating lots of chicken breast, 100g veggies(various), and ramen for my meals, just need to increase the portions n add in some yogurt or something....
I'm forming plans for my hubby to make me some things that will mimic the motions that work me out- I'm just not a gym lifter, I'm too self conscious and we're too cheap to pay out for a home gym while we're paying off our foolish debts from years past.

BigGuy47

You could eat more calorie dense foods to up your calories; oils, nuts, avocados, cheese, etc. Also, body-weight exercises work well for resistance training. It's free and you can do them at home.

JosieRawr

Thanks for that, I do add oil and lots of cheese, but I'm on a pretty tight budget atm, perhaps I'll have to loosen the reins a bit for some extra good high fat snacks. I just have issues working in the time to track that many calories! lol

JosieRawr

Anyone else have this issue? (seasonal work) Feel free to add me!