9am cup coffee
10am train + intraWO aminoAcids
11.30am 60% of caloric intake of the day most of starchy carbs + lean protein
(can be oats and whey after + sweet potatoes and chicken as a solid meal)
3pm 20% of intake, based on some fruits (berries!) + good fats (EVOO, coco oil or nuts) + protein source
7pm 20% intake, fat protein source as salmon or beef + green veggies unlimited + EVOO
This is an example.
If you don't want to workout fasted, as i actually prefer to use some carbs peri-workout, you can use 10% of total daily intake pre-intra and the HUGE meal of 50% of total calories.
This lifestyle is easily adjustable!