So, once you’ve planned the timings of these meals above, based on your typical daily structure, you can spread the remaining macros/calories into a meal plan that suits you.
If you train in the morning, breakfast will be protein, fats and fibre.
After training, and when available, your carbohydrates need to be consumed in either:
1) PWO shake as fruit
2) first meal after training as a starchy carb
3) or phase 3 carbs can be spread across the day.
If you train in the evening, ideally all of your meals before training should consist of protein, fats and fibre only for phases 1, 2 & 4. If this structure doesn’t work for you, then you can have carbs earlier but please still avoid them at breakfast.
To note, carbohydrates consumed at night or just before bed do NOT make you fat. As a bonus, if you do struggle to sleep, eating carbs at night can activate certain chemicals in the brain, such as serotonin, that relaxes you, which will aid in sleep and allow for better recovery.