If I weight train at 4:30pm (approximately 11 hours after waking) when during the day should I eat my meals and what meals should I have carbs a protein? (I’m a male 42 years old)

While there's no specific information retrieved from the Huberman Lab regarding meal timing and composition for a 4:30 pm workout, the outlined general principles are consistent with recognized approaches. For enhanced guidance, particularly tailored nutrition advice fitting your specific workout and health profile, consulting with a nutritionist is highly valuable. They can offer personalized strategies that consider your individual energy needs and fitness goals.