cant be bothered reading all above but if trying to grow muscle.
important diet tips
protein in every meal, fast acting proteins first thing in morning asfter being catabolic through the night. fast acting protein right after workout with simple carbs allowed and encouraged here.
efa's with protein rich foods as last meal, or casein protein eg cottage cheese..

other meals blend of slow acting carbs, eg brown basmati rice with solid food proteins from as wide a varioety as can imagine, eggs, fish, chicken beef, turkey, cottage cheese, beans, ect ect. with good portions veg. inc heavy anti-oxidant type foods also, to aid in gebneral health and healing of tissue.

usually 6-8 meals daily spread evenly to supply dripfeed of amino acids into your body. interrupting the flow will halt repair process.

for me meal 1 why shake with 70g porrige with milk or 4 whole eggs, 3 whites with veg, peppers onion ect and 3 wholemeal toast
meal 2 2 tins tuna 2 wholemeal toast, 2 pinapple rings
meal 3 200g salmon 100g brown basmati rice, asparagus
meal 4 whay shake banana apple and i put in fish oil caps if not fatty fuih that day
hour later , train - out whey carb shake
meal 6 200g chicken turkey or lean steak mince ect, brocolli, salad, 125g brown basmati rice
pre bed, tub and half cottage cheese with pinapple and 2 wholemeal toast

job done

vary from day to day

whey shake during night if wake up hungry

 

Yes, its true protein is very important,but your average guy is no way near your level of training.Biggest mistake people make is relying on protein and not the most important factor in muscle building -Training!!

 

im 99.999999% in agreement with you mate when i see some guys training lol, but also very important to note muscles are damaged in gym, but built in kitchen.

 

The reason people tend to do this is that it's perceived as a "quick fix"

DRINK THIS SHAKE AND YOU'LL BE MASSIVE RARRRRRRRRRR

People don't want the truth i.e. that it takes years of consistent hard work!

http://www.youtube.com/watch?v=qRuNxHqwazs&ob=av3n