Q: hi mike im spreading my meals to 4 meals a day so can you tell me the time to take my meals as i start my day at 6

A: Try to spread meals evenly throughout the day, from morning breakfast to bedtime. So, assuming you go to bed at 10pm, you might eat at 6am, 11am, 4pm, and 9pm (every 5 hours or so). You can move them up or down by an hour or so as need to fit your schedule better.

It sounds like you have a pretty long days. If you can, try to have 5 or even more meals daily so you can eat a little more often -- ideally once every three hours. If it's not possible for you to eat any more often than four meals, then spread the four evenly throughout the day as I suggest above.