So much rhetoric in this post I almost passed out.
There's no such thing as shocking your metabolism. You don't need to go for a jog in the morning while you're starving to burn extra fat. It doesn't work that way. You're burning calories constantly and your body will do it on its own without help from you.
http://www.livestrong.com/article/49...burn-more-fat/
Post a source that diet sodas lead to cancer. An actual study that proves this. You're spewing more nonsense that has since been dis-proven. It's the same as people saying that the divorce rate is at 50%! Wrong, it's at 15%, but was at 50% in the 40's-60's. But people hear it one time and assume it's a fact. It's not.
http://www.bodybuilding.com/fun/par64.htm
http://www.cancer.org/cancer/cancerc...home/aspartame
Also, more BS about eating small meals. Plenty of studies out there that say it doesn't matter how many meals you eat or how big they are. You could eat an entire pizza for lunch and nothing the rest of the day and guess what, your body is still going to burn the same amount in 24 hours as it would if you ate smaller meals.
http://www.bodybuilding.com/fun/meal...weet-spot.html
Your body does not work to hold on to calories. It needs them to produce heat to keep you alive. It's not going to suddenly stop trying to keep you alive because you may be a little hungry.
http://www.shapesense.com/nutrition/...explained.aspx
The only way to lose weight is with a calorie deficit. Plain and simple. There's two ways to do this. You can eat
more than you burn in a day and exercise off the rest, or you can eat
less than you burn in a day and not need to worry about exercise.
Edit: If this dude is going to be doing manual labor for 11 hours per day and going to the gym for an hour, he can easily eat 4000 calories per day and still lose weight. OP, as long as you're weightlifting at the gym and retaining your lean muscle mass (possibly even gaining some if you consume enough protein) then you'll for sure lose weight and be much more fit. For serious, if I were in your position, I would triple the amount of food you eat just to have some energy. You're going to be wiped out if you eat that little and expect to be active for 12 hours per day, five days per week, for any length of time.