I am knowledgeable about weight training, dieting, and the sort.. But I also need some assistance! My battle lies in all of the different myths, procedures, routines, and everything Ive learned over the years.. well, its all jumbled up, and now I don't know what to follow! I am looking for someone to plan me out a nutritional plan that will help me tone up fat, while also gaining and preserving muscle. This is a hard goal.. i know from experience -_-

I weight 155 Lbs, am 6'6 and I work out 4 times a week. I tend to work out 2 body parts a night, I work out from 7:30PM to 9:30PM. I usually go to bed around 4am because of my day-job, but the days i dont work, I work out. (4 times a week)

Lately, I have not been on a strict diet.. I eat sensibly, dont drink cokes of any sort, and take in protein when I am able to remind myself =/ Meaning, I prolly dont take in enough protein a day (based on the 1 gram of protein per lb of body weight scale) and carbs are just.. if I happen to eat em :P

Heres my schedule
Sunday - Work out at 1PM-3PM
Monday - work out at 7PM-9PM
Tuesday - Work out at 7PM-9PM
Wendsday - Work between 4-1am
Thursday - Work between 4-1am
Friday - Work out at 11am-1PMm, Work at 2:30-1am
Saturday Work at 2:30PM-6am

Now given this schedule, its hard to maintain a routine. The only thing Ive been keen on, is mixing a protein shake as I wake up, and taking in protein after work outs. I understand the 6 meals a day rule, but again its hard to take this in, seeing as how my hours are so crazy, especially with no Lunch break. Also, protien mix isnt a great substitute for actual food...

and im lost as to what I need to start doing, diet wise, to tone up and cut down... If this is confusing, please ask me to clearify something, but I can no longer continue trying things, because damnit.. I want to appear on the new season of BAYWATCH.