Early Bird schedules and workers on their feet

This is quite a tricky situation and there maybe a few ways to tackle it.

if you dont work every day of the week, you could try similar principles to the 5:2 diet.

that covers the HOW?

the WHAT? well that is tricky with out knowing you, but the best advice ive had is pre-plan, pre-prepare what ever you are going to have. even if it means having a stash spot at work with little tubs of filling, healthy scrummy snacks. its really hard to suggest any without knowing what foods you like.

The WHEN? this is the part it seems you have little control over, if you have to eat when you can at work then thats all you can do, eat when have the chance.

as for exercise. your job seems very active if you are on your feet and rushing about for 7+ hours per day, so the type of exercise you need would depend on what your goals are?

i dont feel like ive answered your questions specifically but hopefully ive given you something to think about?

I would start by eating a real breakfast. You are probably feeling the need to binge at night because you aren't eating anything in the morning. I don't know how true the whole "eat within 30 minutes" business is, but you should try to eat more than fruit and a yogurt for breakfast if you are starving all day. Try some whole grain bread with peanut butter; eggs; a high protein/fiber cereal... something that will help to fill you up.

You said you eat about 4 times before you go home at 2, but are still hungry. What are you eating? (Maybe you need to eat something with more protein - and drink lots of water).

As for exercise, I assume you work 5 days a week? Start by working out on your day offs. Its not a lot, but its a start. And then try walking at night on the days that you work. Its a small start, but it will help to get you in the right mindset.

I hope this helps. Good luck!

Breakfast is important. Your body needs the fuel to get through the day. Along with early exercise it helps keep energy levels high and metabolism going. I would recommend Chris Powells card cycling plan. Good information and worth the read.

Hi there. We share a very similar schedule. :-) I am up at 4:15 and commute for an hour, then work an 8 hour shift, which puts me home at 3. I workout 7 days a week, which includes lifting, intense mountain biking, and yoga. I have three kids and all of them are in school. They are honestly pretty easy to manage, and I usually get my workouts in without much of a problem. Here is what I don't have....a social life. I don't go out. I don't drink, and I go to bed around 10 pm, whether I work, or not. I take a 30 minute nap as soon as I get home from work, then I go workout, unless I have to do something for the kids at that time. If that is the case, I go while they are at their activities, or immediently after. I don't struggle with finding time for my workouts because they are my favorite part of the day. I LOVE IT!
I drink coffee and take 2 BCAAs while I am getting ready and going to work. I eat my first meal at 7-7:30 am and it is egg whites with celery and peanut butter every day. I eat my next meal three hours later, and it is always chicken breast and cucumbers. My 3 meal is my pre-workout meal, so it is usually greek yogurt with pumpkin or a sweet potato. My next meal is about 4-5 hours later and is post workout egg whites with cheerios, or whey protein with fruit or whey protein with rice cakes and honey. My next meal is usually tuna fish with peanut butter and celery or greek yogurt. My final meal is always a protein shake. I aim for 1800 calories+ exercise calories, but I adjust higher if I am doing a hard mtb ride, or am feeling drained for a couple days in a row.
It sounds to me like you aren't getting enough calories for your busy day. I would start a reverse diet, which will get your calories up to an appropriate and reasonable level, without making you gain weight. Google Dr. Layne reverse diet. He is a fantastic resource, and I went from 1200 calories a day on 2 hours of exercise daily to approximately 2200 calories a day without gaining. Good luck!