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Anonymous
OK, I've got a little conundrum which I can probably resolve myself, but I'll see if anybody can offer some groundbreaking input. I'm on a 4-meal-a-day diet because my current sleep schedule is a little on the long side and my 5th meal (given 3 hours between each meal) would come like 1 hour before bed. It is as follows:
meal 1: 2 eggs, 1 egg white, shredded wheat + skim milk
meal 2: oatmeal
meal 3/4: chicken sandwich (skinless boneless chicken breast + fat free cheese + whole wheat bread[2] + a little italian dressing for the EFAS) and half a cup of broccoli + half a cup of green beans.

This amounts to 1,500 calories, a fact that I only recently calculated. Given this low figure, I'm thinkin' about re-adding the 5th meal. The question is, what should that meal be...I'm strapped for space, so it has to include some combination of what I already have. I'm thinkin' oatmeal, in which case I'd just have to get some whey protein and add it in. Any suggestions with regards to what/where I should add my 5th meal or what type of whey powder I should go for if oatmeal wins the 5th mean award?

Also, my workout schedule is as follows:
40 minutes weight lifting + 30 minutes cardio every other day, and 10-15 minutes HIIT on non-weight lifting days. Other than that, my ass is planted firmly in a computer chair...

...that said, what would my activity factor be in addition to my BMR? I do the "active 6/7 days a week" one, because I'm doing strenuous activity every day, but I'm not entirely sure I don't belong in the "sedentary" category. This has a significant impact on my first question, so I figured I'd ask it too.

Welp, that's it. Suggest away.

PS: Picture unrelated.
>> Anonymous
bump
>> Anonymous
If not gaining, and want to eat 5th meal before, bed you ideally want low carbs (views differ on effects of carbs at night), and a slow digesting protein.

You would be better off eating something like nuts/peanut butter and cottage cheese, or casein whey.

Most people say cottage cheese + peanut butter is a good before bed thing to eat, because it has healthy fats, high protein, and is slow to digest (which means better nitrogen balance while you sleep).