for my nutrition program it's simple. keep your metabolism going all day long. I try to eat every 2-3 hours and have well balanced meals.  I use to not eat carbs after 3pm however after more research discovered that was not the right approach for my goals. I want to hold onto as much weight as possible while I lose fat. I use to believe if you ate too late then your body would store fat, however I decided to do more research after I kept raiding the fridge in the middle of the night. I was so afraid of storing fat I forgot to give my body enough nurients throught the day. As long as I keep my fat intake low and my protein higher than my carbs I will reach my goals.

Really It's more of what you eat. I've changed the way I shop for food, looking for lean ground beef instead of the fatty ground beef. It's more expensive however My fitness goals are worth the coin. I also tend to shop for grass fed   beef and bison. 

Typically my meat of choice is chicken as long as it's boneless and skinless. It's extremely lean and healthy for you.

My carbs are generally sweet potatoes during my night meals and oatmeal in the morning. I do add a teaspoon of brown sugar as well as cinnamon to my oatmeal. 

Most important meals are breakfast and post workout so I make sure they're completely balanced.

For breakfast I typically have 1 whole egg with 4 egg whites with the oatmeal. Sometimes I switch it up and have a whole wheat waffle with almond butter and a tad bit of syrup in place of oatmeal. I do normally have a half cup of berries for the antioxidant purposes as well and sometimes yogurt. I have also made some protein smoothies as well however I like having more complex carbs in the morning than sugar from fruit.

Post workout I always have a protein shake but i bring my pre made meal and have it immediately after. A typical post workout meal for me would be Chicken breast, sweet potatoe, broccoli, and some extra virgin olive oil on chicken and broccoli. 

I have my protein, carbs, and EFA's after my workout.