How to Bulk While Working a Physical Job

3 weeks, 3 days ago Bulking & Muscle Gain Diets
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ConstructionCody Guest
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Mar 23, 2026 15:32

I work in construction here in the US and I am on my feet for eight to ten hours a day. I am burning so many calories at work that it is almost impossible to stay in a surplus. I am currently eating 4000 calories and I am still losing weight.

I need some advice on how to get more calories in during the workday. I cannot exactly sit down for a full meal every two hours. I have been using liquid meals and high calorie bars, but I need something more substantial that is easy to eat on the go.

How do you guys manage a bulk with a high activity job? Are there any specific strategies for timing your meals so you do not feel sluggish at work but still get the nutrition you need? I am exhausted by the time I get to the gym and I know I need more fuel.

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