my biggest downfall in my diet was my carb intake... if i ate carbs with breakfast, i'd be full all day long.
eat 75-100 grams protein with 30 grams of fat or so for breakfast, and you'd be starving 1-2 hours later... i used to eat breakfast at 6 am... by 11 am i'm thinking of ditching work to go eat an elephant... so, again, you take in 75-100 grams of protein with 30 grams of fat... work out at 4 pm... after workout i'm pretty nausious... by after i take a shower and relax a bit... i can eat all the food in my house... so, again... 75-100 grams of protein with 30 grams of fat... an hour before bed, i'm starving again... so... 2-3 plates of pasta and i'm full (around 300 grams of pasta or so)....
total for the day? 300 gr protein, 90 gr fat, 210 gr carbs... that's a good 2800 cals... and i'm the kind of guy who grows on 2500 cals...
if my breakfast looked something like this: 50 grams protein, 60 grams carbs, 10 grams fat.... i'd be full til 4 pm. and it would cause my waist to swell up and i'd just feel bloated all day long.
we laugh at people who try to lose "weight" and say "i don't eat anything after 5 pm and only eat 2 meals a day" and we tell them how stupid they are for doing that... then we go on and say "no... eat your carbs early in the morning and post workout... cuz eating them before bed makes you fat."...
fact of the matter is... that guy who cut his meals at 5 and only eats 2 meals a day is getting to his goal... and the guy who belives carbs before bed make him fat is still struggling with whatever goal he's trying to achieve
broscience = throw it in the toilet and flush.