I work out at the local boxing gym roughly 2 hours 3-4 times a week. My goal is to loose about 40-50 lbs and get healthy. My diet can use some help as I'm sure you'll all agree. Thanks to the FAQ and Finnegan giving me some pointers I've got some of the basic's down and need some explaination about Casein before bedtime as I can't seem to find what i'm looking for (I checked the search function). I usually start the day with Whey Protein *ON* 1 scoop in water+ an apple or a bannanna. light snack maybe some baked pita chips (Whole wheat from Trader joes and some Peanuts)Also take a multi (getting the ones that are reccomended in the FAQ and getting rid of my Centrum). Lunch I have a whole wheat Wrap with Chicken breast Lettuce non-iceburg and sometimes a slice or 2 of cheese *low fat. I also eat either broccoli or green beans whatever they have down in my cafeteria. I usually have another fruit and my green suppliment (need to find another one this is a powder and it's horrible tasting). Pre work out I've been grabbing any kind of carbs I can find be it a 1/2 slice of pizza or a cheese sandwhich. ( I know not ideal but it's the way I've been doing it so being honest). During workout I drink Gatorade and a water. Post workout I'll eat if I have Chicken or lean meat if not I'll just take another ON Shake and that is my last meal of the day. It's usually at around 8:30-9:00 at night and I've been going to sleep hungry like you wouldn't believe. Is taking the protein shake befor ebed a bad idea? Is Casein only for muscle growth? Any information would be a great help. I'm also trying to read as much as I can to get a better grip on some of the acroynms that you all use. So when you give me advice please leave it Barney simple thanks! I also plan on taking Fish oil starting Monday as I ordered some and it still hasn't arrived.