Started a cooking job how to maximize

I got hired a week ago as a cook in a busy restaurant. I have 5 hour shifts, sometimes as doubles, in which I'd estimate I burn 300+ calories on my feet from walking, cooking activities, prepping etc. Breaking a sweat every time I work.

I'm a little over 200 lbs and need to lose weight. We are allowed free meals and I can make as many grilled chicken and salads everyday that I want. Also more fattening options like reuben sandwiches but I think I need to avoid bread. Can't have steak or burgers those are too expensive to take home for free.

So from a IST perspective, how do I maximize this job to get lean? Eat 500 cals daily under TDEE, grilled chicken and salad maxxing? Go to gym too, or work cardio is enough?

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  1. 1 month ago
    Anonymous

    it's more than enough cardio, i got very lean from mostly just being a NEET and then going to the gym and lifting with no cardio. Added some walks later but still.

    • 1 month ago
      Anonymous

      what was your diet and cals daily like? lifting can be really calorie burning, were you eating a lot of protein

      Nice OP, cooking is based.

      So dont cut out carbs fully they are fuel for brain and muscle.

      I would only count calories in and proteins in. Hunger and the need to perform at work will autoregulate itself over time. Hint: low energy dense food that satiates, fat is satieting so ensure some of it is in every meal though not much. you definitely burn more than 300 cal in 5 hours, but ignore cals out, your body isn’t a bank. 500 cal deficit even so it’s a fictional goal is a good starting point. You doing it right if you lose about 0.5-1% of weight per week but only consider weekly averages and 3 weekly trends as million factors influence water retention and thus weight.

      thanks, it's a good skill to have i think.

      >low energy dense food that satiates

      typo? i agree food that satiates but wdym by low energy

      • 1 month ago
        Anonymous

        1500 cals, yes lots of protein obviously. Lifting doesn't burn a lot of calories. If you don't lift you don't have to worry about protein intake althougth it's still a good idea

        • 1 month ago
          Anonymous

          >1500 cals,
          how are you still alive? my gf eats more than you. share meal plan im curious

          • 1 month ago
            Anonymous

            if you're 200lbs you can eat more, i was like 180 and cutting to 155-160.
            my diet was autistic tho, every day was a mix of skyr, 0 calorie jelly, chicken breast and frozen vegetable mix. I can also recommend cauliflower rice

  2. 1 month ago
    Anonymous

    Nice OP, cooking is based.

    So dont cut out carbs fully they are fuel for brain and muscle.

    I would only count calories in and proteins in. Hunger and the need to perform at work will autoregulate itself over time. Hint: low energy dense food that satiates, fat is satieting so ensure some of it is in every meal though not much. you definitely burn more than 300 cal in 5 hours, but ignore cals out, your body isn’t a bank. 500 cal deficit even so it’s a fictional goal is a good starting point. You doing it right if you lose about 0.5-1% of weight per week but only consider weekly averages and 3 weekly trends as million factors influence water retention and thus weight.

  3. 1 month ago
    Anonymous

    Kitchens don't build you, only break you
    t. Been working in one for over a decade
    Welcome to the grind, brother

    • 1 month ago
      Anonymous

      i can see that. for one thing, it's increased my general speed in all things, like if i had to clean out my car i could prob get it done twice as fast vs before working this job.

      and thank you; now i just need to kick the after work drinks cause they feel good but not a good thing over time

    • 1 month ago
      Anonymous

      >5 hour shifts

      People in restaurants will look you dead in the eyes and tell you it's like being in a warzone while they cut vegetables on and off for 5 hours.

    • 1 month ago
      Anonymous

      i can see that. for one thing, it's increased my general speed in all things, like if i had to clean out my car i could prob get it done twice as fast vs before working this job.

      and thank you; now i just need to kick the after work drinks cause they feel good but not a good thing over time

      >Increased my general speed in all things
      Yeah, this is the biggest benefit to any kind of food service, even the "easier" ones you just start being more efficient from.
      It'll blow your mind when you can make a sub in 2 minutes, it will infuriate you when you watch a "normal" person make a sandwich and take 10.

      • 1 month ago
        Anonymous

        it's a nice upgrade. i feel like i had phlegm to moving fast before that is now gone. i can whip the frick out of some laundry or room cleaning that normally i would drag ass on

  4. 1 month ago
    Anonymous

    I love when they pay the slaves with raw meat in hell. Get back to work rat

    • 1 month ago
      Anonymous

      >t. bottom-rung wagie
      roleplay on

      [...]

      homosexual

  5. 1 month ago
    Anonymous

    >Breaking a sweat every time I work.
    Bro, you're not sweating from exertion, you're sweating because kitchens are blazing hot. Cooking isn't cardio.
    >how do I maximize this job to get lean? Eat 500 cals daily under TDEE, grilled chicken and salad maxxing?
    Yeah, eat less than you burn. Cooking, especially on a commercial scale, keeps you busy enough to ignore the hunger.
    >Go to gym too
    Yes, moron, you have to work out if you want to be fit. As I said above, cooking isn't cardio, you're just sweating bc it's hot.
    >t. worked in a kitchen for about a month lol

    • 1 month ago
      Anonymous

      this is from https://www.damnripped.com/tdee-calculator/ I would put kitchen job between 3 and 4 because i'm constantly moving and don't sit down once, for 5 hours straight but sometimes 10 hours a day if I work a double, which is 3 days a week usually

      • 1 month ago
        Anonymous

        Black person if you don't want to work out then you don't want to be fit, simple as
        just stop eating and become a skeleton with no muscle like the morons who fell for the fasting meme

        • 1 month ago
          Anonymous

          i'll probably start lifting again based on this post bro, thank you

        • 1 month ago
          Anonymous

          https://i.imgur.com/pr7lc2g.png

          this is from https://www.damnripped.com/tdee-calculator/ I would put kitchen job between 3 and 4 because i'm constantly moving and don't sit down once, for 5 hours straight but sometimes 10 hours a day if I work a double, which is 3 days a week usually

          What activity factor would you put a video editor who sits all day but walks 10 steps per day?

  6. 1 month ago
    Anonymous

    I worked in kitchens for a decade. Sous and chef de cuisine at different places, never exec. Do literally anything else. You won’t get in shape, you’ll start drinking and partying too much for that.

    Ten hour shifts are standard, I’ve never even heard of a 5 hour shift. 5 hours is barely enough time to get ready for a 5 hour service, and then break down. 10-12 hours is standard, and I’ve worked 18 hours before (10am-4am). You won’t have enough time to eat and get proper nutrition and rest.

    Do something else man.

    • 1 month ago
      Anonymous

      the corporate wants to keep new hires below 40 hours a week so im on 3 ten hour days and 2 five hour days; im going to look into other options based on your post bro ty

      i've been having a bottle of wine after almost every shift so you're right on drinking

      • 1 month ago
        Anonymous

        It’s fun but unless you want to own a restaurant or you have literally no other option, get out. The money isn’t even good for the amount if stress and work that comes with the job.

        At least I’m a really good cook and I get to use those skills in real life.

  7. 1 month ago
    Anonymous

    you probably won't get time for any gainz bro, I was a chef for 4 years and had to do 9am-11pm shifts pretty regularly

  8. 1 month ago
    Anonymous

    I have yet to meet a cook that isnt
    >severely overweight
    or
    >heavily addicted to tobacco

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