Ok, here is the problem.

I work a night schedule (9:00pm-5:00am; straight shift) and I work out in the morning once I get off of work. I have a microwave, fridge, coffee maker with instant hot water, and water cooler at the job. I can eat at anytime because I am the only one on my floor...

I have read a good bit about nutrition, and I would like to get a good diet going that I can stick to. I am definetly in a cutting phase.

Here are the things that I can eat/make without a problem at work:
protein shakes
tuna (straight out of the can; mmmmm)
oatmeal

Anything else I eat has to made beforehand.

I usually get up around 3:00-4:00pm.

Should I?
Wake up 3:00pm
Run sprints/distance on an empty stomach for 30-45 minutes
Eat: (4:00pm)
oatmeal
protein shake
multivitamin
?????

Everything after that is a pretty big question mark. My main concern is this....After I workout, I usually go to sleep shortly after. But, I know you should eat your largest meal after you workout. But, you shouldn't eat a lot of carbs before going to bed...Any help would be appreciated.