Male long-haul train drivers looking to lose body fat despite long periods of sedentary work and irregular shift patterns.
Estimated Daily Calories
1900 kcal
Protein Target
"Prioritize high-protein, non-perishable snacks like beef jerky or protein shakes to avoid the temptation of high-calorie vending machine snacks during long shifts."
Focus on micro-movements like seated glute contractions, calf raises, and frequent neck/shoulder rolls to maintain blood flow and posture.
Pack a thermal bag with shelf-stable protein sources like canned tuna, protein powder, nuts, and whole fruits that don't require refrigeration.
Focus on total daily calorie consistency rather than strict meal timing. Prioritize sleep hygiene during your off-hours to regulate hunger hormones.
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