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ORIGINAL: danmirage

Any lean protein!
Chicken breast is good.

Snack..what is that?

We do meals...many many meals.
Do you mean green soybeans  (edamame)

regardless, have a rick cake with those to get them to a comlpete protein? thn it will have a better protein (25) carb (~32) fat(10) mix

Glutamine would not really stop that catabolization of muscle unless you used it in a particular way.
Even then results in clinical work are questionable at best.

Whey protein would be better than just glutamine for presserving muscle in a severe deficit.

Basically, you lost muscle because your diet was wrong and your training inappropriate for protecting and building muscle!

not to highhack this but how about cat protein..........check out the cat protein thread!!!!!!  Please go look at it please!!!  Thanks Dan!

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Ok, maybe not ANY lean protein...

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Is it alright to eat a fruit pre workout and have some rice/bread/fruit post workout with my protein shake? 

Pre workout you want to have (maybe) carbs AND either BCAAs or some whey...because muscle can get broken down during resistance training for protein...so muscle sparing protein pre workout.
 
POST workout..protein since you are looking to lose fat...and yes you can do some fast release carbs like fruit....
How do you know if that is a problem?  If after a week you are having trouble losing fat.
 
Then, during the fat loss phase you should stay away from those pre and/or post workout carbs.

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how bout eating nuts pre or post workout?

also how much carbs does a sweet potato contain. Purple colour and small. length of about my stretched thumb to my index finger.

the foods you consume 30 minutes before the workout and up to 45 minutes after the workout should be foods that improve performance or recovery (respectively)...that would be things that don't take forever to digest!
 
Fruit provides the sugars immediatly (good pre and post if not trying to lose fat and sensative to fruit), whey gets into the system quick enough, BCAA gets in there instantly...
 
Bread is garbage...mostly just useless sugar (the wrong kind for improving recovery).
 
Nuts (though a great food) are mainly fat and do nothing for your goal as a pre/post workout food.
 
Post workout either have a meal 60 minutes before and 30-45 minutes later or proper post workout nutrition.
 
As for the nutrition information on any food find it here:
http://www.nal.usda.gov/fnic/foodcomp/search/

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Should i be staying away from Peanut Butter?

No. Peanut butter is ok.
Go for natural and/or organic.
 
Better is to use another nut butter like almond, that is RAW!

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Ok after much  Qs & As , heres my new diet plan:

Meal 1: 6 egg whites
           4 wholemeal breads
           1 tbsp of olive&canola oil to cook the eggs
          
OR
           2 tbsp peanut butter
           2 wholemeal breads
           1/2 serving of whey

~13-14g fat , 28-30g protein , 30-32g carbs

Meal 2: 1/2 serving of Soybeans
           Some carrots or Celery (Vegetables)

~11g fat , 25g protein , 30g carbs

Meal 3: Chicken Breast or tuna or any lean meat
           2 Sweet potatos (the ones i eat are small i think)
   or     Brown rice
          Cauliflower or Broccoli (the whole bunch)

~8g fat , 40g protein , 40-50g carbs

Meal 4: 1 tbsp of flaxseed oil (days i don't workout)
           Whey protein
or        
           Identical to Meal 2
          
         

Meal 5: Identical to Meal 3

Meal 6:(before bed)Cottage cheese
                          Whey Protein

Is it ok to have meals that are identical to one another? For example if i eat chicken breast for Meal 3 is it ok to eat it again for Meal 5. Same goes for Meal 2 and Meal 4. I'll pick up some new foods to eat along the way but for now is it ok to eat identical meals?

Also although i'm cutting fat is it ok to "treat" myself once in a while?

Meal 1
add 1 egg yolk
Replace the bread with rice or oatmeal or some whole food...not bread, if you want fat loss!

Meal 2  would be better with addition of some rice to complete the potien

Meal 4...just whey protein by itself???...is the a pre/post workout thing?
If it is ..make sure the workout is 1 hour after a normal meal and the whey is 30 minutes before and after the workout...next meal in about an hour after that.
DO NOT TAKE the flax as part of the pre workout...and even as part of the post workout it is questionable.

Meal 6..how about some veggie in there?  Have it with a salad.

Also although i'm cutting fat is it ok to "treat" myself once in a while?

Sure...once a week have a cheat day where you can, if you want to.  That work pretty well for most of us!

  is it ok to eat identical meals?

Yes.  Eventaully you want as much variety in foods as you can for nutrition sake.

This looks to be super low carb and is likely to cause resistance to muscle gain and eventual resistance to fat loss. 

What you will likely notice is a brief period of weight loss..which will be water.

Your body stores water with carbs throughout the body.  When you drop carbs your body will also drop water.  As water is essential for the energy systems to perform in fat loss...you have a little challenge...

If you crunch those numbers:

Calories 2148
Fat 52 (20%)
Protein 210 (40%)
Carbs 210 (40%)

Ideally you want to shift that to:

Protien 20-25%
Carbs 45-50%
Fat 20-30%
 
While optimal rages are in this range...
Protein-15-25%,
carbohydrates-45-75%,
fat-10-30%
...of your total calories

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Lets say i take oatmeal. What do i eat it with?  How big a portion of oatmeal to eat? 1 bowl?

For Meal 2: Again is it 1 bowl of rice?

Meal 4: Do you mean i should take whey protein before the workout and after the workout again?

The flaxseed i take for meal 4 is only when i don't workout for that day.

Meal 6: Again 1 bowl of salad?

I'm trying my best to decrease my protein intake and increase my carb intake. Nowadays i'm eating more vegetables. My target is 25% protein 25% fat and 50% carbs that's why i've got so many questions =/.

Questions are good!  Keep asking till you have no more...then keep posting what you do and ask how it looks!
 

Lets say i take oatmeal. What do i eat it with?  How big a portion of oatmeal to eat? 1 bowl?

For Meal 2: Again is it 1 bowl of rice?

Sure...1/2 to 1 cup of oatmeal, 1/2 to 1 -cup of rice
If you do not like the flavour of oatmeal alone start messing with mixing in a shake of cinnamon, ginger, clove, and maybe a touch of honey if you have to.
 
 

Meal 4: Do you mean i should take whey protein before the workout and after the workout again?

Tisk, tisk you didn't read my losing fat thread 
 
You want .1 grams of protein per pound of bodyweight 30 minutes before AND after to spare muscle.
 

The flaxseed i take for meal 4 is only when i don't workout for that day.

Cool..otherwise have it in the morning! 

Meal 6: Again 1 bowl of salad?

Sounds good.

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I heard eggs shouldn't be cooked for too long for some reason. Usually i fry my eggs with 1 tbsp of canola w/ olive oil until its not soggy looking. (about 2 minutes+).

How about Sliced ham/ roast beef. The meat that they charge a certrain amount per 100 grams for. Should i keep away from them?

Also stuff like POST-Cereal i should be keeping away from them too right?

Also i've got certain question for my workout. Since i work 2 muscle groups per gym visit, is it still as important that i don't do more then 45 minutes? because i always find myself reaching 1hr 15 minutes. I take 40-60 seconds rest in between each set. after all the weight training i do a run so my whole gym session lasts 1hr 30 minutes . Is this very bad?

It is true about the egg, minimal cooking is best.  Cook just until done at a lower temperature.
 
Deli sliced meat is a 50/50 thing.  IF the cuts are made from a fresh roasted side of beef, then thats not likely to be bad.
 
If I want deli slices, I cook up turkey breasts and roast my own beef...then slice it myself!  The cost per pound/kilo is so much less!
 

Also stuff like POST-Cereal i should be keeping away from them too right?

Boxed cereals are just sugar.  Even though they are not labeled as such.
 
If you want a cereal, go for a whole foood like musili or sugar free granola. 
 
I eat puffed rice, hot rice cereal, hot amaranth cereal, puffed millet, occasionally musili or granola.
 

 Since i work 2 muscle groups per gym visit, is it still as important that i don't do more then 45 minutes?

 
YES!!!  After about 20-30 minutes your anabolic hormones start to decline..after about 40-50 minutes you start producing significant amounts of catabolic hormones that increase fat storage and muscle destruction!
 

Is this very bad?

It is not good.
 
Post your workout, if you are working only 2 muscles you should be done in about 30 minutes...

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Shux . Sounds like i'm screwing up in gym.

Monday:  Chest & Triceps ( 1st set 15 , 2nd 10, 3rd 8 )

3x Flat Bench press
3x inclined bench press
3x flys
3x inclined flys
3x declined flys

3x Skull-crushers
3x dips

Wednesday: Back & Biceps

3x (i dunno the name but its the one where u pull the bar dpwn behind your neck)
3x sitted rows
3x dead lift

3x bar bicep curls
3x outer bar bicep curls (i hold the outer part of the ezy bar)
3x sitted slightly inclined dumbell curls

Friday: Shoulders & Legs

3x shoulder press
3x cable raises(the one where i swing my outstretched arms out)
3x Deltoid raises

3x Leg press
3x leg curls

After each workout i do some abs exercises. I tried to do it abit quicker today and found i ended in 45 minutes before doing abs.

Nowadays i don't feel aches for my biceps and triceps. I learnt a new method for chest and its working pretty well. As for shoulders and the other muscles i hardly feel any ache. Some people tell me to increase my weight but i really can't go any higher. Is there anything Wrong?