Q: Just want to know what is your opinion on post workout nutrition. What sort of foods do you recommend? If my post workout meal is the same time as one of my regular meals should i have both or only one?

A: My recommendation is to eat the same calories on workout and non-workout days and simply use one of the meals as your post-workout meal on lifting days . The only things that are really important in the post-workout nutrition is to eat as soon as possible after lifting and to have generous amounts of protein and carbs (if you are cutting down you may want to limit the carbs to the non-starchy kind like leafy veggies). So if your regular meal fits this criteria, I would just use that as your post-workout meal.

Many people recommend post-workout shakes which are typically very simple sugar like dextrose and whey protein. They are not a bad choice, but all things being equal I would prefer a regular protein-rich meal over the shake. The main advantage of the shake is that you can drink it as soon as you put the weights down. Its disadvantages are that it's composed of a simple sugar which over time may decrease your insulin sensitivity and lead to tooth decay. It's also less appropriate when trying to lose fat when you always want to avoid simple sugars, even after the workout.

So if you are able to eat a regular protein-rich meal within half hour of weight training I would go with that. If not, then consider a whey+water protein shake along with a source of carbs like a piece of fruit (you can count those calories against your other meals or simply ignore them and have the rest of your meals as you normally would -- it shouldn't make much difference either way).