I'm 5.4 165 21%bf. I was 180 and 28% in February. Goal is 12-14% and stay 165 with lean mass.
I start work early and get home late. Workout 5 days with an extra cardio day. I tried doing cardio before work but I lack sleep time. Generally I get home at 6 eat my last meal settle in then go to the gym at 7:30-8. I have a workout partner that can't go earlier. I do how ever go earlier on occasionally.
My question is when should I be eating my carbs and suppliments? I know the need for carbs after the workout but I get home from gym at 9:45-10 shower and off to bed since I get up at 4amMy intake now:
4:30 protein shake and suppliments
6am coffee, two hard boiled eggs, some days 1/2 whole grain bagel w light cream cheese or whole grain toast
7:30 banana or oatmeal
10:00 lunch. Supplements, Chicken breast or fish fillet and mixed steamed veggies. Seasoned only or a chicken salad with mix veggies. Occasionally I get a chicken sandwich.
12:30 small snack.
Some peanuts or almonds at random times. Occasionally a sweet
1:00 protein shake
3-4 nuts again
Chicken or fish and veggies or salad or some other meat and veggie meal. Occasionally a burger or chicken pita sandwich.
7:00 protein shake
7:45 per workout drink and supplements
9:45 protein shake supplements
Anything els you can give advice on would be great.