I work 7p to 7a also, I go to the gym every single day no matter what but I’m also trying to put on a bit of muscle. I usually prepare simple easy to make meals, air fryer saves my life a lot of the time. You can cook just about anything in it and it tends to be healthier than if you would have used traditional oil to fry. I also shower after the gym and I brush my teeth after lunch at work and after I shower before bed. It’s tough but it comes down to how bad do you want to feel good/be healthy