need some diet suggestions

[Asechikan242]

Need some of you fitness gurus to help me with some diet suggestions. I decided to shed a few pounds and im trying to change my diet. I am having a hard time maintaining my activity level and proper diet due to the nature of my job.

I work nights (12hr shifts) as a ICU nurse at a top level new orleans hospital. B/C of my schedule and job responsibilities its hard for me to maintain any consistant exercise routine other than daily crunches and pushup type activities (which I am doing) along with the occasional training session on a day off. My problem was that I was eating rather poorly due to there being no cafateria open at work, no real lunch break, and having to eat at odd times. I was eating alot of quick fix, pre packed oven cooked meals. I now do salads, sandwiches, fruit, yogurt and cheese for my meals but dont seem to be making headway.

I think i'm underestimating my calorie intake/expenditure on a routine day any suggestions on how to figure out a more acurate calorie intake or way to prepare meals to better fit my current lifestyle. For example a typical night for me is:

4:30-5:00 wake up for work
situps/pushups
soup or sandwich, and salad for dinner
6:00 leave for work
12:00 midnight or so eat dinner (sandwich, yogurt, apple, cheese, water)
peanut butter snacks during night
7:30 am get off work
eat cereal bar or cereal
8:30 in bed
Repeat process for 2 more nights, then mabey 2-3 nights off then back again for couple nights (makes for a random schedule).

any tips or suggestions on how to improve on what im doing? Thanks

[Rasputin]

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