I'm 5'9ish 170lbs around 18-20 % b/f
I did all my homework and this is what i came up w/
8:30am egg whites w/ little shredded cheese, skim milk
11:30/pre-w/o 50g protein shake small whole wheat bagle or apple or banana
GYM from 1-2:15 or so
2:30/ post w/0 50g shake ,32oz gatorade or two bananas or two apples
5:30 60g protein, 40g clean carbs, LOTS OF SALAD w/ some olive oil
8:30 50g shake SLEEP!!!
+multivitamin, lots of water, veggies throught the day, maybe a cheat meal on sundays or every other sunday
i'm in college so that's roughly what i'm going to be doing every day. i'll be going to bed around 9 or 10. i'm recovering from gastritis, acid reflux, GERD, and a hiatal hernia so heartburn is a problem that's why i'm not eating right before bed. any tips or advice appreciated, thanks guys.