The actual times really depend more on your schedule and what works best for you than anything. You'll want to provide around 14hrs or so of daylight during the summer and around 10-12 or so during the winter, roughly following the seasons (you don't need to do this, it's just what I do). I set my lights to come on about an hour before I get up to give my guy time to wake up and warm up a bit before breakfast. If you leave at 6:30 I'd probably have the lights come on around 5 and do morning routine starting at around 5:30 or 5:45 perhaps. Then have the lights go off around 6 or 7pm depending on your schedule. That's just a rough guideline though so tweak it and do what works best for you.