That's such a shame cos my knowledge is clearly more accurate and documented than your "a mate told me this" mentality so where does that leave you? Man up mate and accept that your one size fits all theory is as outdated as the ark. No shame in been wrong, although history on here tells us that's a pill you find VERY hard to swallow. End of. what kieron has put is sound advice to the op, he need to walk before he can run and Rome wasn't built in a day. More info would also help in a more specific "plan".
Also to add,my diet is very very similar to kierons, I also throw quark in before bed and squeeze another shake in through the day. I too am finding this.pretty much spot on with waist shrinking but muscle mass increasing. I also know for fact that what I eat now would be way way too much for me if I was tipping the scales at 11st thus my advice.to the op.