Insulin should be released once per day....after workout. Have a bowl of cereal or anything w/ low amount of fat at that point.
The rest of the day is protien and greens. My last meal of the day is 10oz lean steak and half head of lettuce with 2 tbs salad dressing.
I would switch from whey to casien as whey releases insulin, as does diet cola.
Drink water w/lemon or crystal lite.
P.S. I am much leaner than my last pics. and still have 20" arms drugfree.