ok so im having trouble getting back into the grove of things and slowly starting to fall off. 4 months ago i was in the best shape of my life and im very hard on myself and it is very unlike me to say i look good but goddamn i was finally happy with myself. well like i said in another forum i had to get a minor surgery didnt take pct lost 20 pounds and all that great stuff. so i need someone to help me out and get my ass back on track with some kind of meal plan and some kind of workout. ill give you my info and stats

union pipefitter working in a refinery i work 6 or 5 days a week 10 hour days.
i get up at 4 am leave by 4:40 get to work at 6am. get a 15min break but usually ends up being a 45min break at 9 am. then lunch at noon. so from noon to 5 i get no break and thats a long time. i get home around 6 then gym which i try to be in there no longer than an hour and thirty min. so as you see i dont have alot of time to eat

5'6"
185lbs
dont know body fat but 4 months ago i was lean 200lbs with 5%bf
turning 24 in may
hardgainer

im kind of thinkg bout going back to my wrestling roots and do more cardio maybe more core and gain lean muscle just so much i want to do but i just have so little time due to work. so if anyone has any routines and some type of meal plan or tips anything i would appreciate it. i need to get out of this slump. also what are some vitamins and supps i should take.