Hello Gentlemen,

I am hoping to get some nutrition advice from you kind people. I have been keeping a food journal for the past 11 days and plan on writing down everything I eat for the unforseeable future. I will list the intake for the last five days:

Tues 13 July (water: 5.4 liters)
0630-0650: Protein + Milk
0900-0919: Sandwich (turkey on wheat) + apple
1143-1220: Milk + Protein, sandwich, apple
1430-1504: 2 mandarin oranges, mixed vegetable (about 3 cups)
1730-1736: Milk + Protein
2030-2100: Protien

Wed 14 July (water: 1.8 liters) (today is a cheat day for the diet)
0730-0830: Sandwich + water/protein
1115-1150: Milk + Protein
1400-1600: Thin crust supreme pizza
1800: Cheeseburger + small fries

Thursday 15 July (water: 3 liters)
0630-0700: milk + protein
0910-1028: Milk + mixed veg, brown rice, chicken
1145-1300: Milk + protein, 1.5 handfull sunflower seeds
1330-1404: 2 apples+ 2 mandarin oranges, 10 baby carrots
1520-1540: Mixed veg, brown rice, chicken
1820-1849: Milk + protein

Friday 16 July (water: 1.8 liters)
I just want to preface this by saying I was in the hospital and stuck in bed all day and food is awesome.
0630-0655: Protein + Milk
1030: Personal pizza
1400: Cheeseburger + fries
1800: Brownie, 1 scoop vanilla icecream

Sat 17 July (water: 6 liters)
0656-0720: Protein + Milk
0745-0805: Chicken wrap
1026-1100: Brown rice, chicken, mixed veg, apple
1248-1340: Milk + Protein, apple, 2 mandarin oranges, chicken sandwich
1340-1437: 3 handfulls Sunflower seeds
1643-1720: Brown rice, mixed veg, chicken
1830-1900: Milk + Protein
2000-2030: Milk + Cassein

The 14th and 16th are not the norm. The other days are pretty much the template of how I eat. I try and have a "cheat day" only once every 2 weeks. I started a diet on the 7th of May and dropped from 256lbs to where I am now at 213.5. I am trying to keep loosing fat and not muscle, my strength has gone up during the weight loss so I am happy with that.

I am 5'11" and 213.5 pounds right now. I would like to get a more tapered look, not lean per se, but a nice v. I still have bro tits, but they actually look more like pecs now, and a gut. This is what I would like to get rid of.
Thanks for your help.

Drew