Well I'll tell u right now that my food intake is not a good meal plan. I eat tacos in the morning and usually have more protein than carbs and as little fat as possible. At night I eat cereal or a can of tuna. Through out the day I drink plenty of water and a monster (no sugar) or a gatorade once a day. Having enough food for my 12 hour shift is not a good idea because sometimes I only get about 30 minutes to eat and thats only twice in the 12 hours.
My workout:
Monday and Wednesday
bench press - 12, 10, 8 , 6, 5 increasing weight by 5 lbs
bent bb roll - 12, 10, 8 , 6, 5 increasing weight by 5 lbs
standing bb press - 10, 8, 6, 5 increasing weight by 5 lbs
seated calf raises - 15, 12, 10, 8, 6 increasing weight by 5 lbs
bb reverse curls - 10, 8, 6 - increasing weight by 5 lbs
bb wrist curls - 10, 12, 15 -increasing weight by 5 lbs
Tuesday and Thursday
squats - 15, 12, 10, 8, 6, 5 increasing weight by 5 lbs
stiff leg deadlifts - 12, 10, 8, 6 increasing weight by 5 lbs
standing bb curls -12, 10, 8, 6 increasing weight by 5 lbs
laying tricep extensions -12, 10, 8, 6 increasing weight by 5 lbs
standing calf raises -15, 12, 10, 8, 6 increasing weight by 5 lbs