Most people are zinc deficient and it helps tremendously with sleep....keep it in. AVOID ephedrine as it will it raise cortisol levels even more and it will cause adrenal fatigue...the last thing you need right now(high cortisol) is additional stimulants. I would limit the caffeine as well. You are already eating high carb and you will not drop fat doing this as you can see not to mention dropping your fat intake will only contribute to your already occurring hormonal imbalance.
Even though you are doing spinning classes you can still run a low carb, moderate fat diet with targeted carb times. It is more about the type of carbs, timing, and amounts. BCAA's are fine but if you are taking in adequate protein you are getting plenty of BCAA's...they may be used during training but are not necessary. If you are dropping muscle instead of fat and recovery isn't optimal you are not eating enough protein or regularly enough.
Try this:
-6 meals daily spaced three hours apart
-50g protein (measured) per meal
-15-20g fat per meal from a variety of sources (salmon, red meat, whole eggs, olive oil, avocado, walnuts, almonds, etc)
-carbs from mostly fibrous sources possibly with some root vegetables prior spinning but I would try fibrous first and see how that goes.
-eliminate stimulants thus reducing cortisol and helping reduce belly fat*** the amount of prolonged cardio is most likely a huge contibutor to the cortisol levels
-PWO shakes are unnecessary
-timed use of whey isolate and vitamin C for recovery after spinning
-ZMA and 5HTP before bed
-phosphatidylserine morning and night or relora morning and night
-epsom salt baths nightly will greatly improve recovery
P
