Meal schedule question

[JR]

Hi, I'm having trouble figuring out the best way to split up my meals. I wake up at 7:30 am, but can't work out until 9 pm. By the time I get back from the gym and shower, it's 10:30–11ish, and then I go to bed between midnight and 1 am. In other words, there is usually less than an hour between the time I have my post-workout shake, eat dinner and go to bed. Right now, my meal schedule looks like this:

7:30 am................1 scoop whey w/flax + 1 apple
10:30 am..............omega-3 eggs + oatmeal + 1 scoop whey
1:00 pm................greek yogurt w/flax + blueberries
4:00 pm................lean protein on sprouted bread + salad (sometimes I replace bread with bowl of oatmeal)
6:00 pm................fat-free cottage cheese + walnuts + fruit
9:00 pm................PRE-WORKOUT: 1 scoop whey (sometimes + fruit)
10:30 pm..............POST-WORKOUT: 1 scoop whey + milk + 1/2 potato
11:00 pm...............lean protein + broccoli

Does that look ok, or is there a better way to split this up?

My goal is to lose about 5–10 lbs of fat w/o losing muscle. I am in my late 30's, 210, 6'1", train with weights 4–5xs/wk and do cardio 2–3xs/wk.

I used to eat a lot more fruit, but I discovered that by keeping it under 3 servings/day, the results were much better. I don't want to omit fruit completely, however, because it is a great source of nutrients, fiber, vitamins, and minerals, and is low in fat and calories.

[zmcdole]

Don't worry about schedule or meal frequency. Just hit your macros for the day. For example if your goal is to eat 2500 cals for the day with X number of protein, X number of carbs, and X number of fats, then just hit those numbers and you're good to go. The only thing that I would worry about is making sure that you get a good solid meal in preworkout. A moderate sized meal consisting if carbs, fats, and protein can take up to 5 hours to fully digest. So if you get your preworkout meal in then you don't have to rush to get your postworkout meal in or spike your insulin.

[JR]

Don't worry about schedule or meal frequency. Just hit your macros for the day. For example if your goal is to eat 2500 cals for the day with X number of protein, X number of carbs, and X number of fats, then just hit those numbers and you're good to go. The only thing that I would worry about is making sure that you get a good solid meal in preworkout. A moderate sized meal consisting if carbs, fats, and protein can take up to 5 hours to fully digest. So if you get your preworkout meal in then you don't have to rush to get your postworkout meal in or spike your insulin.

Awesome, thanks for your help! How soon before I work out would you recommend getting the pre-workout meal? Right now, I have a snack of cottage cheese and walnuts about 3 hours prior to working out. Should I replace that with a solid meal about 2 hours before the workout? Cheers.

[alpmaster]

I don't want to omit fruit completely, however, because it is a great source of nutrients, fiber, vitamins, and minerals, and is low in fat and calories.

...so are vegetables, without any of the sugar.

[JR]

...so are vegetables, without any of the sugar.

Good point! In addition to the fruit, I eat a salad and broccoli every day.

[zmcdole]

Awesome, thanks for your help! How soon before I work out would you recommend getting the pre-workout meal? Right now, I have a snack of cottage cheese and walnuts about 3 hours prior to working out. Should I replace that with a solid meal about 2 hours before the workout? Cheers.

I always try and get a meal in 1-2 hours preworkout. I do this while I'm cutting for a show and when I'm in the offseason. The cottage cheese and walnuts sounds good, but I would add some carbs to that. I like to surround my workout with plenty of calories. After that, I'm not as concerned about when I eat. Currently, I eat 3-4 oz lean meat, 10-12 oz potatoes, and 1 cup of green fibrous veggies for my preworkout meal. If I know I'm gonna be at the gym at 5pm, then I try and eat that preworkout meal around 3.

[JR]

I always try and get a meal in 1-2 hours preworkout. I do this while I'm cutting for a show and when I'm in the offseason. The cottage cheese and walnuts sounds good, but I would add some carbs to that. I like to surround my workout with plenty of calories. After that, I'm not as concerned about when I eat. Currently, I eat 3-4 oz lean meat, 10-12 oz potatoes, and 1 cup of green fibrous veggies for my preworkout meal. If I know I'm gonna be at the gym at 5pm, then I try and eat that preworkout meal around 3.

In that case, I'll try adding another bowl of oatmeal pre-workout. I know the combo of oatmeal, cottage cheese and walnuts doesn't sound appetizing, but it's easy and cheap

Thanks!