Let’s take an example day that includes a workout. I’m wondering, how soon from waking up, how soon before and after working out, and how close to bedtime. Also, should consideration be given to macronutrient timing, as in do not have carbs before bedtime, only protein after a workout, etc.
Read Massive Eating parts 1 and 2.
Here are a few links to some nutrition articles that should get you a good start on nanswering your questions. Also look up the “protein Roundtables” , and any and everything by these and other contributors to this site.
After a little self education copme back with your new knowledge base and we can further help answer any questions you may have.
Foods That Make You Look Good Nekid
The Carbohydrate Roundtable, Part 1&2
Hope this helps and enjoy the reading,