welcome to the forum
1) try to eat small meals every 2 hours. make sure that you hit at least your bodyweight in grams of protien daily.
2) its not nessarily how much your exercise IMO its how hard you exercise really. 30 minutes in the gym between shifts and then an hour on days you dont work but of what (cardio, lifting) i suppose you dont have any program laid out at this point (check out the stickies in the training forum) since your trying to lose weight try to do some morning cardio i dont know what time your shifts are so this could be hard for you but i highly recommend it. oh i noticed that you mention that you would lose weight now and then put on some mass later dont completely forget about lifting weights dont always go to the gym for cardio mix things up workout 6 days a week 1 day lifting the next day cardio and repeat the cycle and take sunday off. take things easy at first and ease your body into working out.
3) as far as supplements i wouldnt go straight to something like clenbutrol if your new to this (you might be able to lose weight without stuff like that, you never know until youve really tried) diet hard for a month or two and see where it gets you. Steriods are legal in alaska...really lol i never knew that

but anyway i tried to answer some of your question quickly but im sure you have tons more feel free to ask and im sure the other people here will give you some more tips

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