Hello I have been trying to find a good diet for months online now and everybody has a system of working out in the morning I am not able to do that. I wake up at 1230pm and eat breakfast, go to work at 130pm-10pm. I usually eat a meal or 2 at work occasionally a protein shake. I workout after work at around 1030 til 11-1130 and then eat my big meal of the day and my pwo shake. I am aware that I should be consuming about 4000 calories a day to gain a pound a week, I can average around like 3500-4000 calories a day. I am just not sure if I am eating the right foods at the right time or if i need to try and change my routine. Any suggestions are greatly appreciated.