Besides more carbs I would say you could optimize your workout recovery by redesigning your pre/post workout meals.

If I'm reading this right you are having ground sirloin, corn, and whey then working out, and having your pwo shake all within an hour.

So, definitely need more carbs pre workout. Also, much of that meal is probably still going to be hanging out in your stomach post workout. Your not going to be utilizing a great deal of it and therefore its not going to do what a pre workout meal is supposed to do (based on what we know now).

Also, if you end your workout with food still in your stomach, that's just going to slow down the absorption of your pwo shake, when you want fast absoption and an insulin spike to shuttle the aminos and carbs to your muscles as quickly as possible. (I know you know this I'm just speaking of things that can interfere with it).

The pbj's preworkout would be better but I still think protein pre workout is important also (with whey, as per Dave), and quite frankly I don't think a solid meal is optimal at all. It would be better to take some of the carbs and whey from your post and use it pre. This is more likely to refuel your muscles to the utmost possible within the window potentiated by your workout.

I don't know if any of that is going to make you feel better in the mornings, but it ain't gonna hurt.

Also, any healthy fats in your diet. EFA's?

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.