Meal timing

[musclestack]

The "anabolic window of opportunity" has already been largely disproved.
You have a roughly 4 hour window, so if its been about 4 hours since your last high protein meal then a fast digesting protein would be optimal. If its been less than that time then there is no need to rush, just eat when you get home. Additionally research supports that approx 40g of protein is sufficient to induce MPS with leucine being the key and most important amino acid.

Here are some research papers on the subject that you will find beneficial.

-Cheers

Nutrient timing:
http://www.jissn.com/content/pdf/1550-2783-10-5.pdf

Optimal protein intake to maximize muscle protein synthesis:
http://www.biolayne.com/wp-content/u...-Tech-2008.pdf

Lastly I'm personally not a fan of the bulking/cutting cycles. IMO its far better to keep a positive nitrogen balance and either add or restrict the carbs/fats macros to fit your goal. I'm not saying that you do but most people use "bulking" as an excuse to over eat and justify their bf% increase.

While I don't have any of my own scientific data to post, I would be inclined to agree with this. A lot of people say you need to eat/have your shake within so many minutes after training. On most days, I will wait about an hour and a half before having my PWO shake consisting of 2 scoops whey, 2 cups oats, 2 tbsp PB, and a banana (1,000 calories). It's not because I believe I need to do it this way, it's just because I rarely feel like eating anything immediately following my workout.

As to the timing of meals: I eat only 4 times a day. However, my meals are very calorie dense (almost all of them are roughly 1,000 cals each). I'm more of a believer in getting all your calories in, rather than macro timing. I've been doing this for the past couple of years, and I'm growing great! I've also done the 7 meals per day thing and, honestly, found no difference. I can see how this may be a problem for some who tend to get very sluggish after having a big meal, but I suppose I've gotten used to it over the past 2 years, and I don't have any issues. My second meal of the day is over 900 calories, and I have no issues hitting legs, hard and heavy, an hour afterwards.

[hellomycognomen]

While I don't have any of my own scientific data to post, I would be inclined to agree with this. A lot of people say you need to eat/have your shake within so many minutes after training. On most days, I will wait about an hour and a half before having my PWO shake consisting of 2 scoops whey, 2 cups oats, 2 tbsp PB, and a banana (1,000 calories). It's not because I believe I need to do it this way, it's just because I rarely feel like eating anything immediately following my workout.

As to the timing of meals: I eat only 4 times a day. However, my meals are very calorie dense (almost all of them are roughly 1,000 cals each). I'm more of a believer in getting all your calories in, rather than macro timing. I've been doing this for the past couple of years, and I'm growing great! I've also done the 7 meals per day thing and, honestly, found no difference. I can see how this may be a problem for some who tend to get very sluggish after having a big meal, but I suppose I've gotten used to it over the past 2 years, and I don't have any issues. My second meal of the day is over 900 calories, and I have no issues hitting legs, hard and heavy, an hour afterwards.

I do basically the same thing. Eating four times a day is plenty for me as well. And you are correct that at the end of the day as long as you hit your macros that is what's most important.