Eat in any order, whenever you are hungry. Total over the day is what matters, not the clock.
Two exceptions. SLIT goes first thing, nothing to eat or drink straight after it, per whatever your doctor specified. Supplements go after a meal, any meal, so they are not on an empty stomach.
Skipping was fine while cutting. At maintenance it undoes the point, because leg growth needs the calories and the protein.
If you end the day short, the two easiest catch-ups are a scoop of ISO100 and a tablespoon of peanut butter. That is 205 kcal and 29 g of protein in two minutes.
10 g of isabgol and around 45 g of fiber both need water. Fiber without it causes the exact problem it prevents.
No vegetables in this plan means the skins carry about a third of the daily fiber.
All numbers here are raw weight. 180 g raw is roughly 135 g cooked. Getting this backwards adds 50% without noticing.
LDL was 127 against a target under 100. Saturated fat moves that more than anything else you eat. Chicken, egg whites and low-fat dairy keep it low as long as the ghee and oil stay measured.
Dal, rajma, chana and soya chunks. Cutting these plus the daily isabgol is what took the gas away. If the gut ever regresses, these are the first thing to check.
Lipid profile, HbA1c, LFT, vitamin D and CBC. Skip heavy training for 2 to 3 days before the draw, and tell the lab you take creatine.
Targets: LDL under 100, non-HDL under 130, HbA1c 5.4 or lower, AST under 34, vitamin D above 30.