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If you are working out fasted in the morning then I would say dinner should be a high carb meal. This would fill your glycogen stores. What carb you should eat is highly variable. Pasta works great for a lot of runners but there is much more like rice and potatoes. You really just want “complex” foods. After your workout in the morning it wouldn’t be bad to get a few “quick” carbs in like a banana with a good portion of protein.
I would keep cutting to around 12-15% body fat before going into a bulk OR try to recomp and see where that will get you are this point.
I just eat whole foods for the most part. White rice is my go to for my pre workout meals about 2 hours before my workout.
Oats are my go to before my hard runs in the morning.
That’s a lot of stress on the body my man. You are in the gym or doing something 7 days a week. Why cardio daily? Then running. You’d probably find better adaptation if you’d take a couple days off and do nothing. Good luck…
I always train in the mornings fasted. That is how I feel the best. After the workout (running or metabolic resistance training) I eat mostly WFPB withs of legumes (beans, chick peas,…), rice or millet, some oats, apples and kiwi’s.