I'm on about the same schedule as you, I workout about 5:30-6:00, Surge@7:00, Dinner@8:00 and a Metabolic Drive shake w/peanut butter about 11:00 before bed. I usually eat about 50-75 grams of protein and about 50 grams of complex carbs(brownd rice, whole wheat pasta) and about a cup of veggies for dinner. This seems to work pretty well for me. I'm usually hungry again by about 10:00 which I take to mean that everything I ate for dinner has been used and absorbed. Hope this helps.