doing my first back load please critique    5am  cup coffe black with Tbs of coconut oil  8am 2 hardboiled eggs 3 strips of bacon, 12:30 8oz beef with spinich salad oil/apple cider vinegar      5:30 pm PWO shake whey protien 1-2 bananas  6:30 skinless chicken breast sticky rice/baked potato both with butter. here is where I am a little fuzzy what do I eat for my next meal before Bed I was thinking some frosted flakes with a scoop of protien powder or another shake please give me some Ideas

First off, how much do you weigh, what are your goals, are you density bulking or S.A.?As long as your 12:30 Beef is the fatty beef and not lean beef i would say it's a good start.

6'0 222lbs 52 yrs old  doing sa would like to get to 200Lbs  how about the before bed meal?

I'm going off the assumption that your bodyfat levels are not too high - honestly i would make your PWO meal your largest meal and if you are going to eat any junk (cookies/pie/ice cream) then save it for your last meal.  Rice is a good choice by the way.  Ice cream works great for me when i don't have any turnovers left but that's just my pick 🙂lunch --> was the beef you selected fatty beef?  that is also very important, getting an optimal amount of fats in and having a 1:1 fat/protein ratio.

yes I use flank steak or a ribeye if I have chicken I make a chicken salad with mayo, olives and a handfull of walnuts any other fatty meat suggestions, how about sausage or somthing on that line

I remember when i had the budget for ribeye haha,  well sounds like you have it all under control! I want to say that pork/beef sausage is doable also, provided it fits the 0 carb bill (pre-workout, that it). Also, consider making a log to keep track of progress.  It's a good way to keep track of results and you can identify a plateau if such occurs. Best of luck to you!