@Aragorn thanks for your input. Totally agree with on both points made.
I'm gonna set my alarm clock to 4 AM from now on.
For the pre-workout meal I'm gonna have solid food and have it as soon as I wake up. What would be an easily digestible solid meal ? I can only think about fruit.
Regarding meals I was set on those 3 meals because it fits my routine perfectly, but man, I can't ignore an advice from you.
What eating pattern would you recommend ?
Some info that I think you need to make such recommendation:
My goal right now is to get used to a balanced diet and training in the morning. I set my calories 15*BW (what seems to be maintenance) and intend to keep it for next 8 weeks before I decide to up/down any calories. Initially I thought about taking some ideas from the diet you described on Lean as Possible thread but you made pretty clear that those guidelines are for someone with a lot of muscle (not me).
I'm training 4 times a week, Mon (Press), Tues (Squat), Thurs (Bench) and Sat (Deadlift) as you recently recommend in your article and do 1 hour walking on others days.
For body composition goals I haven't set any yet. In a way i think I'm looking for performance and growth as I definitely don't have a lot of muscle. But, I also have some fat to lose and never looked lean like 10% BF. If this helps you have some idea I'm 1.72cm and 80kg, and look average not skinny/not fat.
Thanks for the help you already provided.