Starting the day with three eggs with yolks, olive oil and cottage cheese??
Sounds more like you're bulking. :shock:
Sounds to me like you're analyzing it a bit too much. Keep the fat down to around 50gms a day and keep protein intake high, plenty of cardio.
I dunno about this prolong release time lark, maybe but it will prob only make 0.5% difference.
Instead or of asking all these very similar questions (not that there is anything wrong with that!) spend the time doing some cardio!
I keep things simple, makes it hell of a lot easier to keep up long term.
Peace