@ DarkStar, beleive me, this diet chart therapy wont work long. will you be looking at the list again and again that what do you need to eat now and then. Go Simple! Just be on your regular routine diet. Avoid junk food, oily stuff to the maximum. Increase fat-free milk intake. Add simple multivitamins to your diet (morning and post-workout) Have 3-4 eggs (egg whites) post workout or whenever you feel like. Have those whey protein stuff twice a day. Either in the morning or before going to bed, and 10mins post-workout after your body calms down. Taking prior to bedtime would be a better and suffice idea. Because it work most when you sleep. Increase fiber in your diet through salad,etc. Drink lots of water at regular intervals. Drinking more than needed water can turn into a water baboon. And you'll start gaining at your belly area. Avoid tea/coffee to some extent. Caffeine intake is not much advised. Take a small bottle with you to your gym witth lemon water in it. A small quantity of lemon concentrate will be ok. say, 1 lemon for 300ml of water. Take it when you feel thirst while working out. Avod drinking normal water at gym. though it wont create any problem, you can have very small quanities after 10-12mins. BE REGULAR! Workout al least 4 days a week. To avoid that loose mass you have. start focusing on HIIT (High Intensity Interval Training) from beginning itself. It will help tighten up your body with good effects. Increase the level Of HIIT and move to normal cardio, as soon you you start gaining muscle mass. P.S.: I'm not a gym trainer or a fitness coach. All that i;ve stated have gained me good effects. I'm not complying you to do things. Its just a peice of advise from my side.
@MetalSpree
It happens lol. Some days back i was sleeping like 12-14 hours a day. Body tends to recover when you workout for so long wihtout intervals. Sometimes it is because of over-training. If you''ve been working out much lately. Get a week off. And then start again. You'll fell fresh and full of new energy when you'll be back at gym again.
Chewing is ultra critical and we all tend to forget that all the time! 
