Maintaining a healthy diet and exercising on a daily basis is tough enough when your schedule is consistant, but trying to incorparate it into the ever changing world of over the road truckdriving takes a real commitment. You must plan your meals ahead of time, alot time for exercise and get the proper rest.
I'm here to tell you its extremely difficult but not impossible. It's a journey that will test your will at every turn. It's also very rewarding, and will give you a sense of accomplishment and boost your self esteem on a daily basis. Will it be easy? No. Over time you will see your overall health improve and you will be more confident, have more energy and physical stamina.
If you will read some of my earlier post in this thread, I gave several tips on ways to easily maintain your diet, exercise advise and several nutritional facts that you should be aware of. These should help you to get started with your own regimen. I hope this helps and good luck.

I lost my password and had to re-register. Glad to be back. Thanks. btw Hows that chocolate fetish of yours?

What type of routine do you recommend to lose that stupid quarter roll, I have been going to the gym on my off duty time over here in Iraq, but I cannot seem to get a routin that will stick, one that I can do that will help me slim down and also build mass. but the most discouraging part is that qaurter roll you get when you start slimming down but that section of your stomach hiding the abs just does not want to go away. Any advise as to get a routin that will help me workout better and with more results would be appreciated.

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My childhood dream of becoming a truck driver turned into a nightmare!

LOL, Well seems like that isn't working so moving on

I wondered what happened to ya....Glad to see you found your way back!

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Cutting your body fat and bulking up at the same time is extremely difficult, but it can be done if your diet and exercise regimen is dialed in properly. I suggest doing either or, most guys bulk up first and then slim down to loose the excess fat. In order to do both at the same time, you need to have a flexible schedule that would allow you to eat and train on a strict timeline. Work ,family and other daily demands on your time will make this nearly impossible.
To bulk up or add extra muscle you need to be consuming at a minimum of 1gram of protein per pound of body weight (example 200 lbs = body weight, consume 200 grams of protein daily). Oh yeah, and find yourself some heavy steel and workout like its your job. Constantly pounding your muscles with heavyweight will force them to grow. You've got to give them a reason to grow. With the new workload that they have to handle and a ample supply of protein, you should be swole in a couple of months.
To slim down or loose that extra body fat, cardio cardio and more cardio. Theres no way around it. If you want that shredded, ripped look do 2 intense cardio sessions a day. 1 in the morning and 1 in the evening, 1 hour each. Treadmill, bike, stairmaster it does'nt matter, but this is the fastest way to loose the spare tire. Diet will also play a huge role in your weight loss. Drink water like a fish, eat foods like oatmeal, fresh fruits and veggi's, plenty of fish like salmon, lean meats like chicken breast, brown rice, whole wheat whole grain breads, green tea. Stay with the foods that I just mentioned, workout consistantly, do your cardio twice a day and you will notice a huge difference in your appearance in about 6wks. Stay away from the fried foods,white bread, white rice, excess sugar, cakes cookies and any other junk food that may tempt you. Good luck and keep us posted on your progress.

Thanks I will do that very thing I appreciate the help

The secret is alot of cardio mixed with strength training + diet = ripped! The cardio burns calories on the spot and the strength training gives the metabolism a boost. Now add a delicious and nutritious diet and your good to go

See, this is another thing that gets me!!!! Our vets (we use two) have told us things about sides in meds that these stupid doctors never tell us. I'm normally very, very cautious about taking any drug and research it before taking it, but being that sick, I just took the antibiotic without thinking about it. There are no words to describe how fast I lost muscle, and I took several rounds of that class!!!

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" A good attitude will get you through almost anything"