GOHAWKS76’s BodyBlog

Does anyone out theRE have a good diet that works when you have a job that works a rotating 12 hour shift.  On my days off my diet is great, chicken and rice, eggs and oatmeal, fish and veg.  but on days that i work it is hard to eat right i make my meals about three days in advance but with no real good way to heat things up what can i do.  want to cut back down to around 250lbs.  dont need to be this heavy(273) any more but still want to be big and cut

i tore my shoulder in jan of this year before a powerlifting contest.  my powerlifing days are over but i still hit the gym 5 days a week.  does any one have any good lifts the will help cut up my chest that does not hurt my shoulder.  About the only lift i cant do if flat bench.