Hi. Full bodyworkouts are good, as are upper lower splits. As to converting the flab around the chest area to muscle, it ain't gonna happen. You have to loose the fat. It also may be an indication of high estrogen levels. Rather than address the food questions individually, I'll post two links that should answer all of them.As to the protein question, well, I'll leave that to others that use protein supps.
http://www.johnberardi.com/articles/nut ... habits.htm
http://www.johnberardi.com/articles/nut ... ting_2.htm
These deal more in generalities rather than hard fast rules, but really aren't that far off of The Zone, Protein Power, or the South Beach
They concentrate on real food, and pretty much hun highly processed foods and sugar, and lean toward paleo style eating.