A few things I noticed;
-you should have a post workout shake with protien and carbs
-instead of a protein shake for breakfast IMO you should have oats with whey
-Before bed a slow digesting casein protein with some EFA's is optimal. Alot of people have cottahe cheese and natty pb.
I wish I could help you more but I am not sure how to deal with your situation cus of all that cardio.
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