Generaly speaking I think that eating a protien packed meal every 2-3 hours is very important, wich will equate to about 5 -7 meals a day. (1 or 2 can be shakes.) I understand your very busy at work, but if you make every effort to work with what you have, you can find ways to fit stuff in. For instance, if you get a 10 min break once every few hours there is an oppurtunity for a meal, or shake. If you get a lunch or dinner break theres another. If your breaks are seperated by 4 hours or something, youre only a little late on that meal. But the key is putting in the preliminary planning effort to facilitate having quality meals or shakes available at a moments notice. Personally I take a cooler with me with a couple shakes and a couple of solid food items that are quick and easy to prepare. If you need to purchase plastic cups and plastic spoons/forks, you should do so. If your work has a microwave that expands your number of options for fast meals. the stricter your work is about breaks, the more of a maniac you have to be to have the determination to get by the best that you can given the circumstances. I mean, if youre standing all day using your hands constantly, theres still a way with ingenuity. You could get one of those silly hats you see at ball games that have a straw going to 2 shakesin drink holders on the hat! I hope your work isnt that strict that it would take doing something like that, but my point is if you want it bad enough you got to get stubornly crafty. The undetermined will always find an excuse why they cant do something no matter how good of suggestions you give them, but there is no reward in that, and you can always at least make the best of a bad situation even if the best of that situation is still not quite "optimal". Remember, "obsessed, is a word the lazy use to describe the passionately dedicated". Remember that when someone treats you like theres something wrong with you for going to great lengths to do well at what you love. As far as for wich types of protien, carbs and fats, ammounts and training splits...... That could fill up books worth of space, so best thing is to read all you can. AM is great place to start. The exercise science forum, and Bobo's training forum are great places to read. (remember the first page of threads in each forum is only the most recent topics.) The nutrition section will help you figure out a good starting point for types of foods.
Oh yeah, always have a fast digesting protien with fast digesting carbs right after resistance training. ( 40-50g's of whey protien isolate shake with 50-80g's of a high glycemic carb like dextrose, glucose, or maltodextrin is a popular choice.) That will replenish depleted glycogen stores. (stored carbohydrates that serve as one of the pathways through wich we synthesize adenosine triphosphate or ATP wich is the fuel that allows our muscles to contract.) It also raises insulin wich at that time is desireable because it shuttles the amino acids and glycogen into the muscles and takes you out of a catabolic or tissue wasting state and into an anabolic or tissue building state. I hope Ive been able to be of some help, and I hope that youre passion for building a great body will grow (along with your muscles!) Best of luck to you.................U.S.
