Ok so first off I was unemployed looking for work for a while just sitting at home gaming pretty much all day but going to the gym for a little over an hour every day, rest was spent looking for jobs and playing games. Recently I have some temporary work at my brothers workplace that has a high chance of becoming full time after christmas.
Now the job is a lot of labouring work, drilling holes, grinding things, lifting heavy objects, sanding etc etc
Height: 5 Ft 8
Weight: 107.6 Kilograms
Breakfast: 1 Banana or Protein Shake around 5:30am before leaving for work
Morning Tea(Smokeo): Brown Bread sandwich with ham or chicken no butter, light amount of BBQ sauce (I hate mayo)
Lunch: Healthy salad
Dinner: Any type of chicken/fish/steak with salad or veggies, use to be with oven fries but stopped eating them.
Drinks: Pepsi Max (literally no calories/sugar), Around 8 bottles of water a day, protein shake after work out (usually dont have one in the morning unless I dont have anything else to eat)
Work schedule at the moment: 6am starts til 5pm finishes.
So it's a massive change in that i'm not sitting on my ass all day and im doing work now, how big will this help my progress?