L-glutamine is known to not actually have any effect of muscle soreness. It's another one of those hyped products. Now, I take a BCAA supplement with Glutamine, but I don't rely on it to decrease my muscle soreness.

Most of the time when people say they gain muscle and lose fat at the same time it's mostly "beginner gains". It's not realistic to expect the normal amount of muscle gain during a cutting cycle and vice versa.

Aim for 1-1.5g of protein per pound of lean body mass.

I like to have oatmeal in the morning with a protein shake and sometimes a piece of fruit. During the day I will either have a protein shake, or if time allows I will pre-make or cook some meat (chicken breast, tilapia, eye of round or turkey breast) and have it with a portion of veggies and half sweet potato. I also take a Omega-3 supplement and multi-vitamin with joint support. I will usually go to bed with a long lasting protein shake in my belly.