My personal opinion and what has given me strong gains without fat gain is...
PreWO (approx 2-3 hours before)
-2 servings of BCAAs
-Pure protein drink not shake (i.e. Isopure or cytomax)
PostWO (as soon as I get home)
-1 cup Greek Yogurt
-handful of strawberries
-pinch of unsweetened coconut shavings
Dinner (1-2 hours later)
Big Juicy Steak
10+ spears of asparagus
half sweet potato sauteed in coconut oil
I started with fasted (Pre), water (intra), nothing (post), and a simple dinner. I slowly added things and rearranged items until I felt I didn't have too much left in the tank at the end, nor too little.
Start off with your base and slowly add items. Give it at least 1 week for your body to adjust to any changes you make.
Just my $0.02
Locavore (locally grown foods when possible)
Training consists of Muay Thai, BJJ, weight training, and mountain biking
Would like to be in good shape by my 36th Birthday (07-07-2013)